What happens when you consume 30 gms of nuts daily and expert recommend ways to have them

From breakfast to dinner, we consume nuts in many forms. For some, it is a morning must-have after soaking overnight, and for some, nuts come in the form of a smoothie with seasonal fruits, and then there are people who add nuts to their curries for texture and taste. After all, they are one of the most nutrient-dense foods you can add to your daily diet, offering a powerful mix of healthy fats, protein, fiber, vitamins, and antioxidants. Regularly eating nuts supports heart health by improving cholesterol levels and reducing inflammation, thanks to their rich omega-3 and monounsaturated fats. Their slow-digesting fiber keeps you fuller for longer, stabilizes blood sugar, and promotes smooth digestion as well. Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities, recently shared a video on Instagram and explained the benefits of consuming 30 gms of nuts daily.

In the video, Dr Saurabh explains that science says that if you eat 30 grams of nuts every day that are unsalted, you could reduce your risk of all-cause dementia by 17% as compared to no daily nuts. He explains, "Nuts are nutrient-rich with multiple bioactive compounds including antioxidants, unsaturated fatty acids, and fiber that offers benefits for brain and gut health. 30 gram means a handful of nuts a day." "For whole nuts that is about 20 almonds or 15 cashews or 14 walnut halves, 20 hazelnuts or 30 pistachios. In calories that is roughly 170 to 200 kilocalories depending on the mix," he adds. He concludes saying that he personally likes to eat a handful of mixed nuts during lunch time.

Soaked Nuts on an Empty Stomach: One can soak almonds and walnuts overnight and consume them the next morning for better nutrient absorption.
Nut Mix as a Mid-Morning Snack: A handful of mixed nuts including almonds, cashews, pistachios, walnuts makes a perfect mid-morning snack and help avoid junk
Added to Breakfast Bowls: One can also sprinkle chopped nuts over oats, yogurt, or fruit bowls for breakfast. They also improve the nutrition levels of the dish.
Nut Butter on Toast or Fruits: And if you are someone who doesn't like chewing nuts, then convert them into butter like peanut butter or almond butter and use it on grain toast or apple slices and enjoy.
Nuts in Salads or Savoury Dishes: Another way to enjoy nuts is by adding them to salads, stir-fries, soups or dals. Make sure to dry roast them and then use to enhance the natural crunch.

In another video, Dr Saurabh suggests eating almonds in the morning because vitamin E and magnesium support blood sugar control and brain function. For walnuts, the evening hours work better, because omega-3s and melatonin found in these nuts promote brain health and better sleep. He suggests eating pistachios in the afternoon because protein and fiber stabilize energy and curb cravings. And when it comes to cashews, it is best to eat cashews with lunch because zinc and iron found in cashews help support immunity and energy metabolism, states Dr. Saurabh. And for pecan nuts, he suggests eating them with dessert because polyphenols in these nuts help lower LDL cholesterol and reduce oxidative stress.

It is mentioned in the study that walnut consumers showed lower risk for diabetes compared with non‐nut consumers. Walnuts exhibit a glycemic load of 0, which helps lower the glycemic response when paired with high-GI foods and improves overall glycemic control. Their polyunsaturated fats and fiber slow digestion, stabilizing post-meal blood sugar

According to Rajat Jain, a nutritionist, “3-5 almonds in 1/4 cup water: rich in healthy fats and magnesium, helps prevent sugar spikes.” Soaked almonds are packed with magnesium, fiber, and healthy fats that help slow down the release of glucose into the bloodstream. This can prevent sudden blood sugar spikes, making them an excellent addition for people with diabetes or anyone looking to manage their blood sugar naturally.

These nuts are proven to lower total cholesterol, LDL, and non-HDL cholesterol and improve overall cardiovascular health. They also reduce systolic blood pressure, peripheral vascular resistance, and acute stress responses like heart rate.

These nuts are also said to provide cardiovascular benefits through their healthy fats, fiber, antioxidants, and nutrients like vitamin E. It is mentioned in the studies that they help improve lipid profiles and endothelial function. Hazelnut-enriched diets may exert antiatherogenic effect by improving endothelial function, preventing LDL oxidation, and inflammatory markers, in addition to their lipid and lipoprotein-lowering effects, states the study.

They are also rich in monounsaturated fats, fiber, and antioxidants, which help benefit cardiovascular health. In comparison with a control diet, the incorporation of cashews into typical American diets stated that these nuts help decrease total cholesterol and LDL cholesterol. It is said that the daily consumption of cashews, when substituted for a high-carbohydrate snack, may be a simple dietary strategy to help manage total cholesterol and LDL cholesterol.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.