The Smart Way To Include Nuts In Your Diet: Benefits, Best Practices And Ideal Portions

Health – Many of us kick-start our day with a handful of soaked almonds, celebrated for their impressive health benefits. However, even superfoods like almonds may not be suitable for everyone. People with kidney conditions, for example, are often advised to limit almond intake due to their high phosphorus and oxalate levels.

This brings us to an important point: the one-size-fits-all approach to nutrition doesn’t work. Nuts and dried fruits offer many health benefits, but not everyone should consume them the same way or in the same quantities.

The Right Way to Eat Nuts

According to Ayurveda, soaking nuts like almonds, walnuts, and cashews overnight is highly beneficial. Soaking reduces the “pitta” (heat) element and enhances digestibility by activating enzymes, which improve nutrient absorption.

Additionally, soaking helps remove phytic acid, a compound that can hinder the absorption of key minerals like calcium and magnesium.

Research suggests that consuming “three or four” nuts daily can help lower cholesterol and inflammation. However, portion and preparation play crucial roles in reaping these benefits.

When Is the Best Time to Eat Nuts?

Dietitians recommend eating nuts in the morning or mid-morning. Packed with energy, nuts can help keep hunger at bay and offer a healthy start to the day.

Avoid consuming nuts close to bedtime, as they may cause digestive discomfort for some. Eating nuts between meals can also help maintain steady energy levels and prevent overeating.

How Much Is Too Much?

The ideal portion size is around 30-50 grams of nuts or oilseeds daily, ideally split into two servings of 15 grams each. Exceeding 50 grams is generally discouraged. Dried fruits, such as dates, figs, or black currants, can be consumed in moderation, up to 15-30 grams per day.

Go Nuts, But Wisely

Even with nutritious options, moderation is key. For flavored nuts, be sure to check the ingredient list to avoid added sugars or salts. Just because something is labeled “healthy” doesn’t mean more is better—enjoy nuts in the right amounts and benefit your health wisely.

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