A handful of nuts is the perfect snack when your stomach growls between meals, which are not just tasty but also good for you and don’t make you feel guilty for snacking at odd times. Delicious and nourishing, nuts are full of fiber, high in protein, and contain minerals, antioxidants, healthy fats, and other compounds that can greatly benefit your health. And unlike other popular snacks, they are more likely to satisfy your cravings and keep you from reaching for more, less healthy foods.
Nuts are not only nutritious but also economical, making them a super snack. If you have a look at some healthy snacks, like a boiled egg, any fruit, popcorn, roasted chickpeas, or even a granola bar, they all are priced at more than a dollar or more.
Whereas a handful of nuts, approximately 30gm costs AED 4.50 or $1.3 ( approx.) at Bayara, making it a reasonable yet healthy snacking option.
Why nuts can be snacked daily?
When we talk about healthy eating, we can readily include nuts in the list because nuts possess a variety of vitamins and minerals that are linked with various health benefits. It’s fair to say that nuts have earned their place as a key food within healthy eating patterns.
Nuts have about 29 kJ of energy per gram and are:
- High in good fats – monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts).
- Low in saturated fats.
- Good sources of dietary protein – a good alternative to animal protein.
- Some nuts are also high in amino acid arginine, which keeps blood vessels healthy.
- Free of dietary cholesterol
- High in dietary fiber.
- Rich in phytochemicals that act as antioxidants.
- Rich in vitamins and minerals – vitamins include E, B6, niacin, and folate and minerals include magnesium,zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium.
The health benefits of nuts vary depending on which type you eat, but a daily serving of nuts generally helps to:
- Support heart and vascular health
- Reduce the risk of stroke
- Enhance digestion
- Contribute to healthier skin
- Reduce blood clotting
- Help curb the appetite
- Boost brain health
In addition, some studies have shown that when a handful of nuts is eaten as a replacement for less-healthy foods, it may help prevent obesity. In general, one ounce of nuts a day is the guideline most dietitians recommend for people without medical contraindications or nut allergies.
Pro tips for snacking on nuts:
- Keep a container of nuts at your desk or kitchen counter, for a quick and easy snack
- Prep 30g handfuls of nuts into small containers for grab-and-go healthy snacks
- There is no need to soak or remove the skin of nuts (or ‘activate’ them) unless you prefer the flavor and texture of soaked nuts. The skin of nuts is high in phytochemicals that have antioxidant and anti-inflammatory properties.
- Instead of snacking on a biscuit or piece of cake as a snack, have a handful of raw or dry roasted nuts.
- Combine nuts and seeds with low-energy-dense foods (such as vegetables). This is a good way to enhance vegetable-based meals – such as in Asian-style dishes, or added to a salad.
- Salted nuts are not recommended due to their higher sodium content – especially if you have high blood pressure. Save salted nuts for parties and make raw and unsalted roasted nuts your everyday choice.
- Buy nuts in bulk and store them in the fridge (for up to 4 months), or the freezer (for up to 6 months)
Bayara prides itself on bringing you the best quality nuts, dried fruits, and seeds from all over the world, now at your doorstep. Your health is precious to us and we make sure you do not miss your intake of nuts to stay fit and healthy. Whether you want them as snacks or for any culinary purposes, Bayara nuts are your best bet for premium quality products. Prioritize your health, boost your energy levels, and bring Bayara nuts home.
