Nuts will make you fat. I’m talking about nuts and about peanut butter. But even when it comes to a superfood, a health food like nuts, there’s a lot of people out there who are making dietary mistakes.
What are these dietary mistakes?
When it comes to including nuts in your diet, there are a few rules you need to follow. But as always before the rules, let’s talk about the science.
- 1 gram of carbs or 1 gram of protein has only four calories,
- But 1 gram of fat has 9 calories.
Fat by itself is a very calorie dense food. In that little amount of fat, there’s a lot of calories fat. That’s what I mean by calorie dense. But when we talk about dietary fat, people automatically think of all these evil thoughts. The greatest fat source of them all are nuts. Not only is it a very healthy source of unsaturated fats, which are actually linked to reducing the bad cholesterol in your bloodstream, but they are also nutritionally dense and they’re high in fiber, and they’re a great source of vegetarian protein.
Also read; Are fruits good for weight loss
But then again, if you overdo it with nuts, and if you don’t follow the ground rules when it comes to nuts, you will become fat, thanks to that good fat source. Because at the end of the day, if your calories in are more than your calories out, your body is going to store all those extra calories as fat. And that’s how a good fat source like nuts can actually make you fat.
- Rule 1- Excess fat is bad
As with any other food item, excess is bad. How much is too much? Most health experts recommend just a handful of nuts every single day. That’s about 30 grams of nuts, which contain 14 grams of fat, which works out at about 170 calories. That’s about a tablespoon of ghee or so.
- Rule 2- Smart consumption
Nuts are very healthy. They’re giving you a lot of nutritional benefits. But what you’ve got to remember is that on days where your caloric intake is already high, you want to go a little bit easy with the nuts. Suppose on a cheat day, you know you’re consuming a lot of fat in your cheat meal, on that particular day, don’t have nuts. Yes, they’re high in fiber and unsaturated fat and all this nutrition. But on some days, if burning off fat is your main goal, if losing weight is your main goal, choose to skip nuts on those days. Be smart about it.
- Rule 3- Say no to process food
Food is processed for two reasons primarily. First is to improve the shelf life by adding preservatives. And the second reason is to improve the taste so that consumers like us enjoy the product and go to buy the product again.
So how do they improve the taste? They add fat and they add sodium. So don’t go and buy cheese, nuts or masala nuts or fried nuts. Nothing that comes out of a can or nothing that comes out of those packets that says flavored nuts or fried nuts. If you want to go and buy nuts, you’ve either got to buy raw nuts or you have to buy dry roasted nuts.
But it doesn’t stop there. Processed food can be made worse by adding sugar. Nut products, especially like peanut butter. Are they really that healthy?
Why is peanut butter considered a health food?
Traditionally, peanut butter is made by pulverizing peanuts into a fine paste, adding a little bit of fat. And the result is this very creamy, very delicious, high protein, and healthy snack. But the processed food industry does it a little bit different.
A lot of peanut butter brands. Firstly, they’ll add a lot of sugar to the mix to completely enhance the taste, to make it very sweet. Secondly, they’ll add sodium to enhance the taste further. Thirdly, they’ll add hydrogenated oils, which are the worst kind of fat to put inside your body from a health perspective. And finally, to change the texture a little bit to make it even creamier. Some processed food companies will add stabilizers, which are animal derived products.
So what do you do in a situation like this? Consumers like us need to go around looking for a good peanut butter brand. One of these companies called Pintola, manufactures peanut butter the way it’s supposed to be manufactured. It’s not got hydrogenated oils or a lot of added sugar or not got added sodium. It’s just peanut butter in its purest form. It comes in the crunchy and creamy flavors.
If I am ready to put something inside my own body, that’s when I recommend it to you guys. Remember, my job is to spread fitness education and it’s to spread these Diet Hacks.
- Rule 4- Diet Hack is super simple
You just mix it up. If you’ve been reading my blog, I keep writing about how you should change up whatever you’re eating. So even when you’re consuming nuts, don’t be that person who only consumes almonds or cashews. Keep changing it up every single day, change up the nuts you’re having.
Or another great option is that buy nuts together, mix it up in a big jar, and then every day just have a handful of those mixed nuts. Remember, different kinds of nuts give you different nutrition and as a human being you want to eat all kinds of food to get all kinds of nutrition.