Diwali and dry fruits go hand-in-hand! If we were to ask you to name one common item which is gifted during Diwali, included in a package of treats, or served as snacks for guests, what would it be? Well, dry fruits! Diwali is that time of year when your home is flooded with dry fruits and sweets. And that’s also partly a reason why we end up eating a little more of them during this time of the year. However, you should be aware of a number of negative side effects of overeating dry fruits.
Health Shots reached out to Roopshree Jaiswal, Consultant – Dietitian/Nutritionist, Motherhood Hospitals, Mechanic Nagar, Indore, to find out what can happen if you overeat nuts.
Jaiswal says, “We all know nuts are extremely healthy and they are the go-to snack for many people especially during winter season. In fact, dry fruits are associated with good heart health and even weight loss. But that does not mean that you can overeat them without having any consequences. While grabbing a handful of dry fruits occasionally won’t cause you much harm, doing it over and over again is associated with some potential concerns.”
Here are 5 reasons why you should consume nuts in a limit:
1. Digestive ailments
Nuts such as almonds, walnuts, cashews, hazelnuts, and pistachios are best known for their beneficial fat and protein content. However, feeling bloated or gassy are some common symptoms that come along with overeating nuts. Jaiswal says, “It happens because many nuts contain compounds like phytates and tannins, which are difficult to digest. Nuts can also lead to diarrhea due to the fat that they contain.”
Also, read: Add these 5 nuts to your diet to speed up your weight loss journey
2. Weight gain
Nuts are an excellent snack option when you are trying to lose weight as it helps you to avoid binge-eating due to the fibre and protein content. Both these are essential for losing weight. But you should remember that these snacks are still dense in calories and overconsumption can lead to weight gain.
3. High sugar content
Nuts such as raisin contain sugar and calories. Eating them in excessive quantities can increase the risk of unbalanced sugar levels and heart diseases. Therefore, it is really important that during the festive season you eat dry fruits in moderation.
4. Food toxicity
Certain types of nuts should be consumed in moderation since excessive consumption can result in food toxicity. These nuts include Brazil nuts, nutmeg, and almonds. Chewing Brazil nuts can result in a selenium overdose, whereas almonds contain hydrocyanic acid that can induce respiratory problems and choking.
Also, read: To soak or not to soak: What’s the best way to eat dry fruits and nuts?
5. Allergic reaction
A lot of people are allergic to nuts. It is advisable to exercise caution while trying nuts for the first time because these allergies can present differently in different people. If you get gas, bloating, or nausea, you may be sensitive or tolerant to nuts and should discuss your symptoms with your doctor.
We understand that nuts are always in front of your eyes here and there during festivals and therefore reducing their consumption can be quite difficult but remember that nuts are beneficial when they are consumed in a limit and going overboard can have consequences.
Jaiswal suggests, “To avoid overeating nuts, you need to practice self-control on your cravings by eating something else at the time you crave for nuts.” You can also start by not keeping the box in an easily reachable spot!