In Rwanda, some of the commonly available nuts and seeds include cashews, chia seeds, macadamia nuts, and almonds among others. Most of these nuts are tasty and can be enjoyed in all kinds of diets. Despite being high in fat, nutritionists affirm that nuts come with a number of impressive health and weight benefits. Research also indicates that there are numerous health benefits of eating nuts and seeds every day. Joseph Uwiragiye, a nutritionist at University Teaching Hospital (CHUK) says nuts and seeds are good sources of protein, healthy fats, fibre, vitamins, and minerals. He says they help regulate body weight as their fats are not fully absorbed, they also regulate food intake and help burn energy, thus beneficial for weight management. Uwiragiye mentions that nuts and seeds also contain mono and polyunsaturated fats and omega-3 fatty acids that reduce the risk of cardiovascular disease and other illnesses. He goes on to add that it has been established that adding just 1 to 1.5 ounces of these nuts and seeds to your daily diet is enough for one to reap the health benefits. Private Kamanzi, a dietician and nutritionist, says some nuts are higher in certain nutrients than others and that the carb content of nuts is highly variable. For instance, he says macadamia nuts have been found to have fewer than two grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving. Kamanzi notes that nuts are generally an excellent food to eat on a low-carb diet. “It important to keep in mind that nuts and seeds are high in fat, low in carbs, and a great source of several nutrients that are beneficial to one’s wellbeing,” he says. In addition to this, he says that nuts are also antioxidant powerhouses, including polyphenols which can combat oxidative stress by neutralising free radicals, unstable molecules that may cause cell damage and increase disease risk. Uwiragiye says nuts contain antioxidants (polyphenols), which may protect cells and bad LDL cholesterol from damage caused by free radicals. Though they’re considered a high-calorie food, he says research suggests that nuts may help one lose weight. For instance, he says almond nuts have consistently been shown to promote weight loss rather than weight gain. What’s more, even though nuts are quite high in calories, research shows that the body doesn’t absorb all of them, as a portion of fat stays trapped within the nut’s fibrous wall during digestion. For instance, it is said that while the nutrition facts on a package of almonds may indicate that a 1-ounce (28-gram) serving has 160–170 calories; your body only absorbs about 129 of these calories. Also, Kamanzi says nuts, such as almonds, raise good HDL cholesterol while reducing bad LDL cholesterol. On top of this, he says consuming nuts and seeds can also help lower the risk of getting type 2 diabetes, which is a common disease affecting millions of people worldwide.
