Nuts are friends to every snack lover. No matter if you have healthy eating habits or not, hazelnuts or peanuts can always sneak into your party easily. Even though snacks like nuts are completely healthy for you and your loved ones, there are still some people who are suspicious before taking in the food products that contain nuts.
About 3.1 million people in the United States are following a gluten-free diet. This number shows growing concern among humans and an overall intention to follow a healthier diet. In today’s article, we will get to know more about nuts, their nutrients, and see if they are truly healthy for people suffering from “gluten-related disorders”.
The humans’ brief relationship with nuts
A nut is a fruit, which is composed of seed and an inedible hard shell. A wide variety of dried seeds are considered nuts. However, in some cases, the word “nut” is used to imply that the shell does not open for people to see the seed inside.
Researchers found evidence that shows that nuts were a major part of the human’s diet 780,000 years ago. The oldest walnuts remain found in Irag, and it is believed to be from 50,000 B. C. All of this evidence shows that nuts have been a staple in human history.
There are plenty of different kinds of nuts but, Peanut, Almond, Walnut, Cashew, Pistachio, and Hazelnuts are the most famous ones. These nuts can be found in different products, like instant cereal, chocolate bars, milk, and even crackers.
Gluten and its affection
According to a survey done in 2019, half of the people who were asked to share their ideas insisted that some of the products containing nuts (like chocolate, nuts milk,..) threatened their health. Some people even indicated that their favorite nuts are responsible for their gluten-allergic.
If you are still not aware of the definition of gluten, then we will tell you only what you need to know. gluten is a protein, which can be found in grains like barley, rye, and wheat. Gluten sometimes is added to the processed food for demands of good looking shape. Without gluten, things fall apart.
The threat from an indigestible protein
However, gluten is an indigestible protein. Not everyone is allergic to gluten allergy. For people who suffer from gluten intolerances, gluten passes through their system virtually without notice.
For people with celiac disease, eating gluten can seriously damage their digestive system. The worst thing is, when one human’s digestive system isn’t able to work well as it should, it will stop mop up nutrients from food altogether.
Is a “gluten-free” diet is all good for everyone to take?
A thing we can all be sure, “gluten-free” diets are extremely good for people with gluten intolerance or celiac disease. This idea leads to the theory that cutting gluten out of everyone’s diet is a good idea and that everyone should follow the same diet. So, it’s still your choice to stick with whatever diet you’d like.
A portion of food can be considered “gluten-free” when it contains no more than 20ppm of gluten. But how can you measure the amount of gluten while carrying the shopping list? Currently, technologies are still unable to reliably measure gluten presence below 20ppm.
So here’s a tip for you: if you are a patient suffering from “gluten-related” disorders, then you should go for an online-checking to ensure the products that you are going to take in are completely “gluten-free”.
Are nuts “gluten-free”?
So basically, nuts themselves are “gluten-free”. The original forms of the nuts you know contain no harm for people with gluten intolerances. If you read up here and wonder why there are still many complaints about eating some kinds of chocolate bars (that contain nuts) that are death-ends to a “gluten-free” diet, then here is the answer: many brands of nuts aren’t safe for gluten-free consumers.
Be careful with processed nuts
The nuts usually are processed, and then packaged on the same lines as gluten-containing products. Pretzels and crackers are products that can trick you to come to it since they contain healthy nuts, but their mixture may include gluten-containing ingredients and your digestive system is the only one to take the damages.
What are the best choices for us all?
Hereunder are some of the helpful information you may need about the popular nuts we mentioned.
- Almonds: These tree nuts contain some necessary nutrients. One serving (about 28 grams) of almonds includes 14 grams fat, 6 grams protein, and 3.5 grams fiber. Eating one ounce of almonds can help to lower the rise in blood sugar by as much as 30% in people with diabetes. In addition to that, almonds may reduce inflammation in people suffering from type 2 diabetes.
- Pistachios: If you want to consume additional fiber, then you should take pistachios. A one-ounce serving of pistachios may contain 3 grams of fiber, 6 grams of protein, and only 12.5 grams of fat. Pistachio nuts seem to have beneficial effects on heart disease risk factors if you eat more than one ounce per day.
- Walnuts: Walnuts are excellent for people who require omega-3 fatty acid alpha-linolenic acid (ALA). A one-ounce of walnuts contains 2 grams of fiber, 4 grams of protein. Though walnuts serve quite familiar things to the other nuts, a study in college students found that the human brain can obtain beneficial effects from eating walnuts.
The other options
- Cashews: Cashews may help increase the antioxidant potential of the diet. Interestingly, some studies even found that a diet that is high in cashews may increase blood sugar in patients with metabolic syndrome.
- Pecans: Pecans can help to lower “bad” LDL cholesterol in people with normal cholesterol levels. They also contain polyphenols, which act as antioxidants. Each ounce of pecans can contain up to 3 grams of protein and 2.5 grams of fiber.
Seeking “gluten-free” nut products?
If you cannot go online to purchase things made based on your demand for a “gluten-free” option, then you should check up on brands such as Blue Diamond, Fisher Nuts, Nuts.com, and Wonderful Company. There are plenty of brands that provide “gluten-free” nut products, but the companies we mentioned above are the most popular brands with billions of products sold each year.
Finally, nuts are naturally “gluten-free”. Even more, nuts like almonds, cashews, Pistachios, etc.. are kinds of nuts that deliver more vitamins and minerals than you think. If you are too lazy to prepare meals from raw nuts, then you can try buying products from trusted brands.
If you don’t even have money to spend on canned products, you should store packs of salted nuts in your pocket and have them as snack whenever you gut rings. Well, there are plenty of ways to make your body consume more and more nuts each day.
Even though it is quite easy for snack people to have nuts in their diet, taking nuts daily is quite uncommon for everyone.
It’s show time!
A healthy, “gluten-free” diet will never be accomplished without the appearance of nuts. Can you imagine how bad would it be to stick with a diet that has no nuts in it for the rest of your life?
Even when nuts aren’t affordable for people who want to save money without overspending on fancy diet, it does not mean that you cannot have the affordable nuts that contain the same nutrients (but in a smaller amount) compared to the nuts that we mentioned.
If you want to boost your health, you must always think of nuts first. Let’s make the most out of your healthy diet now!