Nuts are one of the most popular foods in the whole wide world. They are very convenient, tasty, an you can enjoy it in all kinds of diet. In spite of it having high level of fat, these nuts are also beneficial for the health. That being said, can nuts be beneficial in treating gout as well? Well, read on to this article and you will get to know about the effects of nuts for gout. You will also get to know some other facts about it.
What are Nuts?
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Technically speaking, nuts are considered as a fruit. Nevertheless, not like any other types of fruit, nuts are not that sweet. In fact, they are high in fat. Moreover, nuts has a hard, uneatable outer shell, which you should commonly crack first to get the fruit inside. Luckily, you may now buy most of the nuts on their pre-shelled form. This is for you not to crack it open yourself already.
Here are some of the most commonly consumed nuts:
- Pine nuts
- Macadamia nuts
- Cashew nuts
- Brazil nuts
Even though peanuts are legumes technically, like beans and peas, they are frequently referred to as nuts as they are similar when it comes to the characteristics and nutritional profiles.
Nutritional Profile of Nuts
Nuts are rich in protein, energy, minerals, vitamins, and antioxidants. Moreover, they are also oozing with omega-3 fatty acids. Read on below to know some other nutrients that nuts has.
28 grams of mixed nuts may contain the following nutrients:
- Selenium, 56% of RDI
- Manganese, 26% of RDI
- Copper, 23% of RDI
- Phosphorus, 13% of RDI
- Magnesium, 16% of RDI
- Vitamin E, 12% of RDI
- Fiber, 3 grams
- Carbohydrates, 6 grams
- Fat, 16 grams
- Protein, 5 grams
- Calories, 173
Some of the nuts have much higher levels of various nutrients than the others. For example, the Brazil nuts may provide more than a hundred percent of Selenium RDI. Furthermore, the carbohydrate contents of nuts are highly adjustable. The brazil nuts, macadamia nuts, and hazelnuts have only about 2 grams digestible carbs each serving. That having said, nuts, in general are an excellent food to eat on a low-carb diet.
Nuts for Gout: Is it healthy for gout sufferers?
The answer, Yes they are! If you are to ask if can it trigger gout flare-ups, well its highly not likely to happen. Nuts are high in fat content and are high in calories. However, they don’t contain so much purine. On an average, depending on the nut, they contain just about 50 milligrams per 100 grams. Moreover, peanuts also have about 79 milligrams of purines every 100 grams. Almonds and pecans are at the lower end of the scale only just 10 milligrams of purine every 100 grams.
Nuts for Gout: Evidence
One study regarding on the effects of nuts for gout states that the consumption of nuts, together with beans, whole grains, dairy products, fruits, and vegetables are beneficial for those who suffer from gout. A healthy gout diet that includes all of these foods is even beneficial in preventing the recurrence of gout flare-ups.
However, just like everything in life, you should eat nuts moderately. You should eat about 10 to 15 nuts every day to acquire the boost in protein that you need. This can already make you feel full. You should consider it as a snack and not a meal replacement.
Health benefits of Nuts
Aside from the benefits of nuts for gout, here are some other health benefits of nuts:
- May help in reducing the risk of heart disease. Nuts are good for the heart. Studies suggest that nuts may help in lowering the risk of stroke, heart disease as they are good for cholesterol, artery function, LDL, and more.
- High in fiber content. The fiber in nuts is beneficial in making you feel full and reduce the number of calories that you absorb from meals.
- Help reduce inflammation. Certain nuts are beneficial in getting rid of inflammation.
- Beneficial for Metabolic Syndrome and Type 2 Diabetes. Studies show that eating nuts may reduce the oxidative stress, blood pressure, as well as some other health markers to people with metabolic function and diabetes.
- Oozing with antioxidants. Nuts are a powerhouse of antioxidants. Thus making it beneficial in controlling free radicals.
Undeniably, nuts are really beneficial for the health. Not just that, it is also good for gout. So if you want to put your health into the next level, eat nuts!