Nuts and seeds are a must-have snack during the Lunar New Year celebrations in Vietnam. They are packed with nutritional benefits and offer a delightful flavor profile that appeals to both young and old. However, overconsumption or improper consumption of these nuts and seeds can have adverse effects on one’s health.
Nuts and seeds are rich in unsaturated fatty acids, which are known to provide numerous cardiovascular benefits. They also contain high levels of fiber, vitamin E, magnesium, iron, zinc, potassium, and other nutrients that help reduce bad cholesterol in the body. Nevertheless, excessive consumption of these nuts and seeds can lead to weight gain and increased blood lipid levels, posing potential risks for cardiovascular diseases and diabetes.
Nutrition institutes in both the UK and the US recommend a daily intake of only 30 grams of nuts and seeds (approximately a small handful). This amount ensures that the body receives the necessary nutrients without leading to weight gain.
During the Lunar New Year festivities, it is advisable to consume nuts and seeds in moderation and avoid those that are sugar-coated, salted, or fried in oil.
**5 types of nuts with higher calories than white rice:**
*- Walnuts:*
100 grams of walnuts can provide 654 calories. Walnuts are rich in omega-3 fatty acids, which are beneficial for cardiovascular health and brain function. However, due to their high fat content, walnuts also contain a significant number of calories. The calorie content in walnuts is five times higher than that of white rice (of the same weight). Therefore, despite their health benefits, walnuts should be consumed in moderation.
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Walnuts and sunflower seeds are calorie-dense and can lead to weight gain if consumed in excess.
Sunflower seeds are a popular snack and are commonly consumed during the Lunar New Year celebrations. They are rich in unsaturated fatty acids and vitamin E, which have antioxidant properties. It is important to note that 100 grams of sunflower seeds provide 584 calories, which is significantly higher than the calorie content of 100 grams of white rice (130 calories). Therefore, excessive consumption of sunflower seeds can lead to the absorption of excess calories, resulting in weight gain.
*- Almonds:*
Almonds are a good source of healthy fats and vitamin E, which help improve bad cholesterol levels in the body. However, due to their high calorie content, with 100 grams providing 579 calories, almonds should be consumed in moderation to avoid excess calorie intake.
*- Peanuts:*
Peanuts, or groundnuts, are a common and affordable snack in daily life, offering various health benefits. They are rich in protein and unsaturated fats. However, it is important to note that peanuts provide a significant number of calories. 100 grams of peanuts can contain approximately 567 calories. Overconsumption of peanuts, especially those that are sugar-coated, salted, or fried in oil, can lead to excess calorie intake and weight gain.
*- Hazelnuts:*
Hazelnuts are commonly consumed during the Lunar New Year celebrations. They are a good source of fiber and protein and offer cardiovascular benefits and support in controlling blood sugar levels. However, hazelnuts have a high-calorie content, providing approximately 562 calories per 100 grams. This calorie content is significantly higher than that of white rice (of the same weight). Therefore, excessive consumption of hazelnuts can lead to rapid weight gain and other potential health issues.
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