‘People think they’re healthy and overconsume’: Ashish Chanchlani on calorie trap of nuts like badam and kaju

“There are foods that are ridiculously calorie-dense,” helium shared, “and astir radical person nary clue. Take almonds, kaju (cashews) oregon badam for example. Yes, they’re a large root of steadfast fats, but the occupation is excess. People deliberation they’re steadfast and overconsume them.” While nuts are often considered a healthful snack, overconsumption tin unknowingly hinder value absorption goals.

“Did you cognize a azygous kaju has astir 10 calories? Now ideate eating 30–40 kajus successful a time — that’s 300 – 400 calories conscionable from cashews! I’ve seen radical munching connected these by the handful, not realising that it’s each abdominous going into their bodies. Moderation is key,” Chanchlani highlights. 

Nuts are packed with nutrients, including steadfast fats, protein, and indispensable vitamins, making them a fashionable prime for those aiming to devour clean. However, their precocious caloric contented means portion power is key. So, however bash you onslaught a equilibrium betwixt enjoying their benefits and avoiding their calorie pitfalls?

Why are nuts similar almonds and cashews considered calorie-dense?

Kanikka Malhotra, advisor dietician, and certified diabetes educator, says, “Nuts similar almonds and cashews are considered calorie-dense owed to their high-fat content, chiefly steadfast unsaturated fats. For example, 28 grams (about 23 almonds) of almonds contains astir 160 calories, portion the aforesaid magnitude of cashews (about 18 cashews) has astir 157 calories. This density means that adjacent tiny servings tin lend importantly to regular caloric intake.”

Incorporating nuts into a weight-loss fare tin beryllium effectual erstwhile done mindfully. (Source: Freepik)

How overmuch is excessively overmuch erstwhile it comes to regular consumption?

For optimal wellness benefits without excessive calorie consumption, Malhotra  recommends limiting “almonds to astir 30 grams (approximately 20-25 nuts) and cashews to astir 15 grams (about 10-15 nuts) per day. Moderation is cardinal to avoiding value summation and digestive issues.”

Practical ways to incorporated nuts into a weight-loss diet

Incorporating nuts into a weight-loss fare tin beryllium effectual erstwhile done mindfully. Here are applicable strategies provided by Malhotra:

• Portion Control: Limit servings to astir 30 grams (approximately a tiny handful) per time to negociate caloric intake.
• Healthy Substitutes: Replace high-calorie snacks with nuts to heighten satiety without excess calories.
• Add to Meals: Sprinkle nuts connected salads, yoghurt, oregon oatmeal for added texture and nutrition.
• Mindful Eating: Chew nuts thoroughly to maximise satiety and minimise calorie absorption.
• Choose Wisely: Opt for lower-calorie options similar pistachios, which besides supply fibre and macromolecule to curb hunger

Alternative snacks with akin wellness benefits but little calorie counts

According to Malhotra immoderate alternatives are:

Roasted Chickpeas: High successful macromolecule and fiber, they supply a satisfying crunch with astir 120 calories per 1/4 cup.

Air-Popped Popcorn: Low successful calories (approximately 30 calories per cup) and precocious successful fiber, it helps support you full.

Greek Yogurt with Berries: Rich successful protein and probiotics, a serving (about 150 calories) supports digestion and satiety.

Vegetable Sticks with Hummus: This operation offers fibre and steadfast fats, totaling astir 100 calories for a serving of hummus and veggies.

Roasted Makhana (Fox Nuts): Low successful calories (approximately 60 calories per cup) and precocious successful nutrients, they marque a large crunchy snack.