Nuts and seeds, such as almonds, cashews, and chia seeds, are excellent sources of essential nutrients and frequently feature in our daily meals, particularly during weight loss or maintenance journeys. However, the question arises: are nuts and seeds beneficial for weight loss and overall health?

In a video shared on Instagram on March 14, certified fitness and nutrition coach Raj Ganpath discussed four important considerations for incorporating nuts and seeds into your daily diet, especially if your goal is weight loss. His insights may be unexpected.

Are nuts and seeds good for weight loss and health?

The nutritionist released a video entitled ‘Are nuts and seeds beneficial for weight loss and overall health?’ accompanied by the caption, “If your primary reason for consuming chia or flax seeds is to increase your fiber intake, consider using psyllium husk as a more effective alternative. Additionally, if you are consuming nuts and seeds primarily for their protein content, it is important to note that they are not the most efficient sources, as each calorie of protein also comes with four times the calories from fat.”

In the video, Raj discussed the health benefits of various nuts and seeds, including chia seeds, flax seeds, almonds, cashews, walnuts, and pistachios. He also provided guidance on the appropriate quantities to consume based on different objectives such as weight loss, weight gain, and weight maintenance. Below are five key points to consider, according to the nutritionist:

1. ‘Nuts and seeds are actually quite nutritious’

Per Raj Ganpath, nuts and seeds are quite nutritious. They contain quite a bit of micronutrients and macronutrients, and so they are healthful (beneficial to the health of the body or mind).

2. Macronutrients

“When I say macronutrients, they contain fats, proteins, and carbs. But, they contain a lot more fat than protein and carbs as a result of which they are mostly a source of fat,” he explained.

3. Dense in calories

Because nuts and seeds have a lot of fat, they are dense in calories. That means even a small amount of nuts can add significant calories to your body.

4. Do nuts fit in your diet?

The nutritionist emphasized, "Many foods offer health benefits, but it is crucial to comprehend the balance between energy and nutrients to determine their role in our diets."

For those aiming to gain weight, incorporating nuts and seeds into your meals can be beneficial, as they are rich in both calories and nutrients, providing a dual advantage. "If your objective is to maintain your weight, you can certainly include nuts and seeds in your diet; however, it is essential to practice portion control. You want to obtain the nutrients without exceeding your caloric intake," the nutritionist advised.

Conversely, if your aim is to lose weight, nuts and seeds may not be the best choice. Despite their nutritional value, they are high in calories, which can hinder your ability to achieve the necessary calorie deficit for weight loss.

Read Also: Beat Insulin Resistance and Trim Belly Fat – Expert Tips Inside

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