Can you eat nuts on a diet? Which is the least caloric?

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What is the lowest calorie nut?

Fresh fruit provides, on average, 55 calories per 100 g. THE nuts they are good more energetic ! They bring, on average, 600 calories per 100 g ! But we don't eat 100 g of it!

The recommended portion is between 20 and 30 g, depending on the physical activity practiced or not. Aurore Lavergnat, dietitian-nutritionist.

The list of nuts

Here is the ranking of nuts from the least caloric to the most caloric for a 28 g serving.

  • Cashews: 157 calories.
  • Pistachios: 159 calories.
  • Almonds: 163 calories.
  • Hazelnuts: 178 calories.
  • Nuts: 185 calories.
  • Brazil nuts: 186 calories.
  • Pecans: 196 calories.
  • Macadamia nuts: 204 calories.

Is it good to eat nuts every day?

« Oui, answers Aurore Lavergnat, dietician-nutritionist, because we must not only look at the caloric intake. They provide micronutrients and macronutrients which are not stored, the body using them for the proper functioning of the organs. Just a reserve for macadamia nuts which are the richest in fat and not the most nutritionally interesting. Additionally, they can cause allergic reactions in sensitive people. »

Which nuts to lose weight?

“Nuts do not lose weight, warns the dietitian-nutritionist. But they are part of a balanced diet. »

According to a study published in Int J Obes Relat Metab Disord from September 2000the composition of almonds allows to'improve satiety and help control small appetites.

In people suffering from overweight or obesity, consuming a snack of 28 g of almonds five days a week for 3 months even caused a significant drop in Body Mass Index (BMI) compared to normal. absence of almond consumption.

A study from Pen State University in Pennsylvania shows that consuming 43 g of almonds, or a handful and a half, allows for slight weight loss as well as a reduction of 60 grams in abdominal fat and 8 mm in waist circumference!

“Almonds, like other nuts, except macadamia nuts, are undoubtedly preferred as a snack compared to a snack rich in carbohydrates », assures Aurore Lavergnat.

Besides, is there a time of day when their consumption is most appropriate? “There are even severalreassures the dietitian-nutritionist. Breakfast, almonds, walnuts, hazelnuts can be incorporated into porridge for example. They can also be eaten vers 11 h when a little hunger is felt or at snack accompanied by fresh fruit. Since cashews are the richest in carbohydrates, it is best to eat them mixed with other nuts. »

Please note: at breakfast, nuts are the equivalent, in fat, of butter. So, if you take toast, it’s without butter! You can, however, add ham or possibly ½ avocado.

How many almonds per day on the diet?

As we have seen, nuts are energetic. So there is no question of 'falling in' without stopping!

You can eat 15 almonds per day. Provided, of course, that you choose them plain, that is to say neither salty nor sweet! »Aurore Lavergnat

“At the same weight, almonds provide more protein, fiber, calcium, vitamin E, vitamin PP and vitamin B2 than other nuts,” specifies the dietitian-nutritionist.

How many hazelnuts per day?

The amount of hazelnuts you can eat each day is the same as almonds: 15. “And it’s the same when it comes to walnut kernels”specifies the dietitian-nutritionist.

Do cashews make you gain weight?

“Cashews are the lowest-calorie nuts. They provide 157 for a 28 g portion, specifies the dietitian-nutritionist. Like other nuts, they provide good calories and not empty calories as in fatty and sweet foods such as pastries, cakes, prepared meals…

Effectively, Cashew nuts provide copper, manganese, phosphorus and zinc, which are essential for the proper functioning of the body.

Nuts benefits

Nuts can therefore be consumed as part of a slimming diet. And, more generally, they have many health benefits.

“They participate in lowering cholesterol, cardiovascular and degenerative diseases including pro-inflammatory and autoimmune diseases and they are alkalizing”, informs the dietician-nutritionist.

And in more detail, each nut has its specificity. “Almonds are rich in protein and minerals, explains Aurore Lavergnat. Brazil nuts are rich in selenium and antioxidants, hazelnuts provide potassium, zinc, selenium, magnesium, calcium, B vitamins, essential substances for the metabolic functioning of the body, energy, nervous system, nuts contain phytosterols which act on the symptoms of menopause such as hot flashes; they are also rich in calcium, good for bone strength, and in fiber, useful for transit. »

And to make the most of the benefits of almonds and hazelnuts, it is best to eat them with the skin where the fibers, micronutrients and trace elements are concentrated.

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