The consumption of nuts is increasing in Spain and currently stands at 3.13 kilos per year, an amount that has been growing in recent years. This is stated in the Report on Food Consumption in Spain, prepared by the Ministry of Agriculture, Fisheries and Food, which highlights that the middle and upper classes are the ones that consume the most nuts, with an average of 3.59 kilos per year.
This progressive increase in the consumption of nuts is most likely due to the various information campaigns that highlight the healthy properties of these foods and their numerous health benefits. Although nuts are highly caloric, which may have held back many consumers over the years, they are also very satiating. This allows you to control your appetite, so its consumption is recommended to maintain weight and even in weight loss diets. This is indicated by various scientific studies, including one from the University of South Australia published in the scientific journal European Journal of Nutrition, which concludes that a snack of 30-50 g of almonds can help people reduce the number of calories. that they consume daily and, therefore, lose weight.
The health benefits of moderate consumption of nuts are countless, and this is confirmed by numerous scientific research. According to the research review Nut consumption and cognitive function, published in the journal Hospital Nutrition, nuts are beneficial on the incidence of several chronic diseases and mortality rates in general. Furthermore, being rich in polyunsaturated fatty acids, they also have a definitive role in neurogenesis, so their effectiveness has been demonstrated in the treatment of previous phases of dementia. The Spanish Heart Foundation recommends their consumption as part of a balanced diet and highlights that “they are rich in monounsaturated and polyunsaturated fats (which reduce the level of LDL or ‘bad’ cholesterol) and blood lipids. In addition, they provide fiber, proteins, vitamins (among which vitamin E stands out, a powerful antioxidant), folic acid and minerals, as well as plant sterols, phytoestrogens and other phytonutrients.”
The doctor and nutritionist Núria Monfulleda, from the Loveyourself center in Barcelona, ??recommends its daily consumption even in weight loss diets, since its highly satiating effect can help avoid binge eating. “We have a deep-rooted belief that nuts make us fat, and although it is true that they are caloric, it is also true that they are very satiating. Therefore, a handful of fruits at snack, combined with some protein from, for example, a whole natural yogurt without sugar, will allow us to be full for dinner and avoid overeating late in the day, which is exactly what we should avoid and is not always achieved,” explains the expert. Nutritionist Júlia Farré, ambassador of California Walnuts, agrees with her, and recommends eating a handful a day. “In general terms, for healthy adults it is advisable to eat 30 g of nuts a day, although this amount is only approximate. People who play sports or who have more energy expenditure can reach 40-50 g, while those who have a sedentary activity, menopausal women or people who want to lose weight will have enough with 15 g.
The good thing about walnuts and other dried fruits is that they are easy to preserve and not perishable if treated correctly. What few people know is that it is best to store them in the refrigerator, although they are also stored correctly outside. Farré explains: “It is always preferable to store both walnuts and other dried fruits in the refrigerator. Not because they spoil, but because they better preserve their organoleptic properties. Since they are foods that we usually have for a long time, they will be less bitter in the refrigerator and will retain their flavor better.” This is confirmed by the Organization of Consumers and Users (OCU), which remembers that nuts do not expire and that the best before dates that we find on the packaging are purely indicative to indicate the moment from which they may lose their organoleptic properties.
The ideal, according to Farré, is to keep peeled walnuts and other dried fruits in the refrigerator for a maximum of 6 months and when this time is exceeded, store them in the freezer. To do this, the nutritionist recommends using freezer bags that seal hermetically, “trying to leave as little air as possible inside, since contact with oxygen can affect their properties.” To consume them, just take the nuts out of the freezer a little before consumption.
It is important to be especially careful in summer, when temperatures exceed 20ºC, as an oxidation process can occur that could give rise to a rancid flavor. It is best that they be at a temperature that ranges between 4ºC and 20ºC, so the refrigerator is always the optimal option.
Farré recalls that shelled nuts “hold a long time, so they can be kept out of the refrigerator for several months.” Although the nutritionist assures that all nuts are recommended for a balanced diet, since each one provides different nutrients, she points out that walnuts, specifically, “have a fatty acid profile that is not found in the rest, so that It is important to always include them in a balanced diet.”
As for the rest of the nuts, they all contain, in Farré’s words, “fiber, minerals, plant-based proteins and healthy fats,” and they do not contain sugar. The California Nuts ambassador also remembers that although they are interesting foods to include in the daily diet, “there is no essential food, so those people who are allergic or who do not consume nuts for some reason can be equally healthy.” . Otherwise, Farré always recommends its consumption in any type of diet. “Both for athletes and on weight loss diets: a handful of nuts a day is always a great option,” explains the nutritionist.
For her part, nutritionist Fátima Branco points out that walnuts “are highly recommended to keep cholesterol, triglycerides and hypertension at bay,” while almonds stand out for their large amount of calcium. Cashews, for their part, contain an antioxidant pigment called zeaxanthin, which is absorbed directly on the retina and forms a protective layer that prevents the effects of ultraviolet rays on the eyes, while pumpkin seeds “are especially interesting for vegetarians because of their high protein content, in addition to the fact that they are also rich in calcium,” explains Branco.
Pine nuts, for their part, are the most satiating on the market, although they are also the most expensive. According to a study published in the Journal of Diabetes, eating pine nuts causes a feeling of satiety and eliminates the desire to eat. Finally, pistachios “are among the lowest calorie nuts, with about 500 calories/100 g compared to 600 for walnuts or 630 for hazelnuts,” says Dr. Magda Carlas, author of the book Pistachios: 49 ideas. to discover them and feel good.
Although they are usually consumed as a snack between meals, there are many other moments of consumption to integrate nuts into the daily diet. Farré recommends “incorporating them into vegetable creams and salads and also consuming them cooked in stews.” In the case of children, “a good way to introduce nuts into the diet is to put a handful in the breakfast lunch box, since they generally don’t like them in recipes,” recommends the nutritionist, who remembers to follow the recommendations of consumption at different ages.
