Eating snacks between meals is not necessarily bad for your health. According to a cardiologist, the important thing is to know what to eat and in what quantity. These are their recommendations.
There are people who usually, during the day, they need to eat a snack (aperitif or snack) to continue with energy and satisfy hunger between meals . And contrary to what we usually think, This habit does not necessarily involve gaining weight or damaging the body. health .
According to the Dr. William Karus, cardiologist and academic at Duke University School of Medicine in the United States, It may be normal to not resist eating between breakfast and lunch, or between lunch and dinner.
And although he tries to avoid, as much as possible, snacking between main meals – since it is the best way to maintain a good weight and a regular eating schedule – he assured that The most important thing to maintain health is to choose what we are going to eat as a snack.
In this range, chips, biscuits, cakes, pasta and others food treatment should be completely excluded. Even those sold in supermarkets as “healthy snacks” because they can often contain ingredients even worse than sugar.
So, what can I eat as a snack to avoid gaining weight and take care of my health?
A cardiologist’s favorite snack to take care of your health and lose weight
In general, at mealtimes, You should avoid anything that contains excess sugar, sodium or fat. And cardiologists say that frequent consumption of these types of ultra-processed foods can cause diseases such as high cholesterol, hypertension and obesity.
All of these factors can lead to more serious illnesses, such as cardiovascular disease, which can even be fatal.
For this reason, the cardiologist told American media Today that The snack he prefers to take care of his heart and, at the same time, maintain his weight is peanuts (without salt).
As established Health Line , Peanuts “are an excellent plant-based source of protein and are rich in various vitamins, minerals and plant compounds.”
“They may be helpful as part of a weight loss diet and reduce the risk of heart disease and gallstones.”
Nevertheless, You have to be precise with the portion, since it is a legume that has a high fat and calorie content, so it should not be consumed in excess. This is what also gives it the satiating effect: it is preferable to find balance.
Cardiologist Karus usually takesr a handful of peanuts when you are hungry between meals. Yes However, the ideal serving size may vary depending on the person and their goals.
Furthermore, it is important to specify that These are unsalted peanuts.
Other snacks that can be used to lose weight and take care of your health
Karus’ favorite snack is peanuts, however, there are other alternatives for those who do not enjoy their flavor or texture: According to the cardiologist, any natural nut without salt or sugar can be a healthy snack.
“Nuts are an important part of the Mediterranean diet, which protects against strokes and heart attacks. » the doctor assured Today.
According to the American Heart Association , It is recommended to consume five servings of unsalted nuts per week . To get an idea of serving sizes, the organization explains that each serving is about 2 tablespoons.
And in general, Nuts provide a good amount of protein, healthy fats (like omega-3), fiber, antioxidants, minerals and vitamins to maintain optimal health. and reduce the risk of suffering from various diseases, especially those that affect the heart.
Some examples of the nuts most coveted by doctors are almonds, walnuts, peanuts, pistachios, cashews, hazelnuts, raisins, seeds and dates, among others.
In addition, they are very versatile foods: you can add them to your breakfast (for example, in a bowl with yogurt and cereal), grind them and mix them with sauces or soups for lunch or dinner. dinner, or simply use them as food. aperitif between meals.
Of course, according to experts, to benefit from all the benefits of nuts, It is important to eat them raw or, at most, dry roasted. In this way, its nutritional properties are preserved.
Additionally, if you are considering incorporating nuts into your diet, you should make sure not to add additional fats to your meals that already contain this intake.
6 Health Benefits of Eating Nuts
According to Mayo Clinic different surveys over time have shown that Adding nuts to the diet can help reduce inflammation levels responsible for heart disease, diabetes, and hypertension, among others.
In this sense, they assured that a balanced diet including nuts can:
- Improve the health of the body’s arteries.
- Reduce inflammation linked to heart disease.
- Reduce the risk of blood clots, which can cause heart attacks and strokes.
- Reduce the risk of high blood pressure.
- Reduce the risk of premature death from heart disease.
- Reduce levels of bad cholesterol, especially triglycerides and low-density lipoproteins, also known as “bad” cholesterol.
All this, thanks to its unsaturated fats, omega-3 fatty acids, fiber (which also help keep you fuller for longer), plant sterols (a substance that helps lower cholesterol) and L-arginine, an amino acid that some studies show can reduce blood pressure and improve cholesterol levels.
Of all the nuts, Mayo Clinic doctors said most are healthy, but Some contain more heart nutrients than others. For example, nuts are rich in omega-3, essential for cardiovascular health.
On the other hand, almonds, macadamia nuts, hazelnuts, pecans and peanuts are also a very good option to take care of and protect the heart.
Source: Latercera
I am David Jack and I have been working in the news industry for over 10 years. As an experienced journalist, I specialize in covering sports news with a focus on golf. My articles have been published by some of the most respected publications in the world including The New York Times and Sports Illustrated.
