Composition, calorie content, energy value, glycemic index of nuts, benefits and harms

Nuts are high-calorie, nutritious seeds from trees and shrubs. Real nuts include chestnut, walnut, pecan, and hazelnut. There are also macadamia, peanuts, cashews, almonds, pistachios, cedar seeds, which are not considered nuts in the botanical sense, but are called so in everyday life. They all have a pleasant taste.

From the article you will learn how many calories are in nuts, whether they are protein or carbohydrates, what their benefits and harms are for the body.

Composition of nuts

Most nuts are high in protein and fat and low in carbohydrates. Calorie content depends on the type and varies from 400 to 700 kcal per 100 g. There are more and less satisfying varieties.

They contain a lot of saturated and unsaturated fatty acids, vitamins A, E, D, thiamine, riboflavin, nicotinic, pantothenic, folic, ascorbic acids, rutin. Pecans and cashews are rich in potassium, magnesium, calcium, phosphorus, iron, selenium, and zinc. They contain choline, phosphatidylinositol, and fiber.

The glycemic index, despite the high calorie content, is low due to the low carbohydrate content. Almonds, cashews, peanuts, hazelnuts, walnuts and pine nuts have a glycemic index of 15.

BJU and calorie content of nuts are presented in the table.

The highest calorie nuts are pine nuts, the lowest calorie nuts are chestnuts. The first place in protein content is occupied by peanuts and pine seeds. Pistachios contain the most iron.

Benefits of nuts

Most varieties are high in calories, which makes them beneficial for people with low weight. The high protein content of peanuts and pistachios promotes the physical development of children and adolescents. Protein helps you gain muscle mass. It is useful for people who play sports.

The high zinc content supports the endocrine function of the pancreas and stimulates insulin production. Selenium, which is especially abundant in Brazil nut, necessary for the proper functioning of the thyroid gland and the prevention of cancer.

Pistachios rich in iron, therefore useful for people with anemia and frequent blood loss. Phosphorus is necessary for the synthesis of the main energy donor in the body - ATP (adenosine triphosphate). It is also needed for brain activity.

Attention! The product's low glycemic index and low carbohydrate content make it safe for people with diabetes and insulin resistance. Pistachios and cashews are included in the diet for a low-carb diet.

Phosphatidylinositol, Contained in pecans, hazelnuts and almonds, it helps increase the sensitivity of cells to the pancreatic hormone insulin. Choline is beneficial for the liver and is necessary for the synthesis of the mediator acetylcholine, which carries out neuromuscular transmission.

Amino acids, contained in peanuts, pistachios, macadamia and other high-protein varieties, act as natural antidepressants. Tyrosine, phenylalanine, tryptophan are necessary for the body for a good mood.Thyroid hormones are synthesized from tyrosine, as well as dopamine, the main mediator of pleasure. Tryptophan is converted into melatonin and promotes sound sleep.

Arginine – amino acid – used by the body as a donor of nitric oxide, which dilates blood vessels. Relieves spasms of smooth muscles of organs and helps lower blood pressure.

Unsaturated fatty acids, Available in all varieties, they are needed for heart function. Potassium also ensures normal myocardial activity, relieves cramps in the calf muscles, and eliminates muscle tension.

For women

Unsaturated fatty acids are necessary for the formation of prostaglandins, which promote the ovulation process and support a woman's fertility (ability to produce offspring). Thanks to the antioxidant selenium, Brazil nuts are useful for the prevention of breast, ovarian, and uterine cancer.

Without normal activity of the thyroid gland, there is no beautiful appearance. With a lack of selenium, which is abundant in Brazil nuts, hypothyroidism develops, causing a woman to lose eyelashes, eyebrows, hair, and gain weight.

The zinc found in cashews and pecans helps support reproductive health and fertility in women. This antioxidant prevents premature aging.

Phosphatidylinositol in hazelnuts and almonds increases the sensitivity of insulin receptors, which is important in polycystic ovary syndrome, in which insulin resistance must be eliminated.

Almonds contain amygdalin, which is known for its anti-cancer properties.

Which nuts are good for men?

Due to their high arginine content, almonds, pistachios, peanuts and cashews help dilate blood vessels, including the cavernous bodies, which improves erection. Zinc and vitamin E support reproductive health.

The high tyrosine content in peanuts, hazelnuts, pistachios and almonds helps to increase the level of the pleasure hormone dopamine and reduce prolactin, which leads to a decrease in libido, weight gain and abdominal growth.

Harm and contraindications

Peanuts, macadamia, cashews - high-calorie and fatty foods. Therefore, it is better for overweight people not to abuse them. Their high lipid content makes them not the most easily digestible food for people with diseases of the pancreas, liver, and gastrointestinal tract.

They contain phytic acid. This is an antinutrient that binds minerals (calcium, magnesium, etc.) in the gastrointestinal tract and interferes with their absorption.

Peanuts, hazelnuts and other varieties are protein products that can cause an allergic reaction in people prone to it. Rash, itchy skin, redness are far from the worst consequences of intolerance. Anaphylactic shock and Quincke's edema are deadly conditions that require urgent medical attention.

Conclusion

Nuts have many beneficial properties. They are tasty and satisfying, rich in vitamins and minerals, fatty acids and amino acids. However, despite all their benefits, nuts are contraindicated for people suffering from pancreatitis, fatty liver, hepatitis of various etiologies, and a tendency to allergies.