Love having nuts every day? Here’s how much one should have in a day

A doctor from Apollo Hospitals, Delhi, spoke about how the intake of nuts should be monitored as they are high in calories.

Some people love having dry fruits every day as they come under the “healthy” tag. Nuts like almonds, raisins, and cashews, as well as seeds, have been preferred by many individuals as part of their breakfast. These are packed with nutrients, easy to snack on, and often recommended in diet plans. But somewhere along the way, “healthy” started meaning “eat as much as you want.” This is when a doctor from Apollo Hospitals in Delhi says people go wrong.

Dr AnshumanKaushal, robotic, laparoscopic, and bariatric surgeon at Apollo Hospitals, Delhi, breaks down dry fruits into three categories:

• The overrated ones: He explains that raisins are high in sugar (about 65g per 100g) and not an iron shortcut. Cashews are something people can overeat. These are higher in fat and should be consumed occasionally. Dates, he says, are high in energy but easy to overdo, as one medjool date is 16g of sugar.
• The right portions: He says almonds can be taken 5-7 per day. They are good for vitamin E and magnesium, but are high in calories. Walnuts, two whole (4 halves), can be rich in omega-3s and great for brain health. Whereas chia/flax seeds require 1 teaspoon a day, which is enough for fibre and healthy fats.
• The sneaky ones: He points out that honey-roasted almonds and flavoured trail mixes may look healthy, but are often loaded with added sugar.

Dr Kaushal also highlighted something called the “Health Halo Effect.” He said that when people believe a food is healthy, they stop tracking how much they eat, putting it perfectly, “Guilt-free does not mean calorie-free.” Hence, one must consider that dry fruits are medicines, the right dose helps, and overdose can backfire.