Side Effects of Eating Too Many Nuts
A nut is a fruit that is composed of an inedible shell and a seed, which is generally edible. Nuts are rich in antioxidants, fiber, fats, vitamins, minerals, Omega-3 fatty acids and protein. The fats in nuts are considered as “good fats". These unsaturated fats do not pose the same health risks as saturated fats and other fats which are found in processed foods. The good fats in nuts can regulate your blood sugar, lower body cholesterol. As a result, they help you in maintaining strong immune system and boost energy.
Some healthful types of nuts are almonds, walnuts, Pistachios, Cashews and Hazelnuts.
They are snackable and easy to eat on their own or can be taken by incorporating them into various dishes. No doubt they’re a great source of energy and other nutrients but their excess intake may negatively impact your health. You must be mindful of how many nuts you’re eating per day. Here’s what you bear in mind:
· Weight Gain: Nuts are high in fat content and calories and are so filling that eating more than the recommended quantity might cause you gain weight.
For an example, 100grams of almonds provide you 40-50grams of fat. And, if your lifestyle is sedentary and you don’t really exercise daily, this would eventually lead to fat deposition in your body. Thus, it is advisable to consume them in limit.
· Digestive Issues: If you are taking a lot of nuts, they can cause bloating, constipation and upset your stomach. This is because of the presence of fiber in the nuts which causes gastrointestinal issues if consumed in excess. Also, there are certain compounds in nuts such as phytates and tannins, which make them difficult to digest. As a result, the stomach must put a lot of efforts to digest them which causes upsetting of it.
The question pops up is how to prevent these unpleasant problems? It is encouraged to stick to the recommended daily serving size of ¼ cup or you may opt for sprouted nuts, as these have already started to turn into plants and thus making them easier to digest.
· Toxicity: This side effect is caused due to intake of bitter nuts. If taken in excess they can lead to toxicity in the body. This is generally because, they contain hydrocyanic acid, which is poisonous and an over-consumption of bitter nuts can lead to choking, breathing problem and even death. Children and pregnant ladies must stay away from such nuts.
Another example is of Brazil nuts, which are rich in selenium. Six to eight nuts contain nearly 10 times the recommended daily amount of Selenium, and its over-consumption may cause aching of muscles and joints. It can also make your nails brittle. But, if you are eating good quality of nuts and taking them in recommended quantity, you don’t have to worry about the toxicity.
· Allergies: Sometimes, it is been observed that a person experiences allergy while consuming nuts and the primary symptoms include tingling of the throat and mouth, difficulty in swallowing, red bumps of skin, nasal congestion. And other allergic symptoms include nausea or vomiting. The only treatment for food allergies is to avoid the food that causes you allergy.
Making nuts a part of your daily diet is important, and there are no doubts that nuts have excellent benefits from providing good fats to the body to regulating blood sugar. At the same time, you should not consume them mindlessly as they do have their disadvantages too. The daily consumption of nuts should be restricted to not more than 1/4cup.