“If you eat more than one or two handfuls of nuts per day, you're adding extra calories — maybe too many — that can take the place of other healthy foods and add weight,” McManus warns. Think in terms of small portions. Have a handful of nuts or seeds for a snack.
Eating too many, too often, however, can affect the efficiency of the liver and contribute to kidney stones. Recommendation: One ounce (24 almonds) per day. These large, tropical nuts are the exception to the one-ounce-of-nuts-a-day rule because they contain highly concentrated amounts of the trace mineral selenium.
Feeling bloated and gassy after eating too many nuts is quite common. You can blame the compounds present in the nuts for that. Most of the nuts contain compounds like phytates and tannins, which make it difficult for our stomach to digest them. Nuts also contain different kinds of fat, which can lead to diarrhea.
Nuts contain fat. Even though most of it is healthy fat, the calories can still add up. That's why you should eat nuts in moderation. Adults should aim to eat about 4 to 6 servings of unsalted nuts a week as part of a healthy diet.
So enjoying a few Brazil nuts each day is safe – just avoid eating excessive amounts all at once! Did you know? The daily selenium target (RDI) can be achieved with just two Brazil nuts. And around seven Brazil nuts provides the upper limit for selenium (400µg/day).
Even a single Brazil nut normally satisfies the daily selenium requirement. But be careful: an overdose of selenium is toxic. It is therefore recommended not to snack on more than two Brazil nuts per day.
Adding Brazil Nuts to a Balanced Diet
“You can add just one Brazil nut a day to your diet with a meal of your choice, but it would be recommended to not exceed more than three in a day.
Although nuts are a healthy snack food, 100 grams per day (about 3.5 oz) is a lot in one day.. As someone else answered, try to stick to about one oz. Even when foods are healthy, getting a lot of calories from one source is not great as you need variety in your diet.
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
Gastrointestinal Problems
Nevertheless, overconsuming pistachios can overstimulate the bowel, resulting in intestinal gas, blockage, abdominal pain, and diarrhea.
In the past, people with small pouches (diverticula) in the lining of the colon were told to avoid nuts, seeds and popcorn. It was thought that these foods could lodge in diverticula and cause inflammation (diverticulitis). But there's no evidence that these foods cause diverticulitis.
For people at risk of developing heart disease, the cholesterol-lowering portfolio diet includes 42g of nuts daily and the DA SH diet, for blood pressure reduction, recommends 50g nuts daily.
“Nuts are also extremely energy dense (calories per gram) compared to other protein-rich foods, so they do need to be eaten in moderation. Hence why one serve per day seems to be the magic number.”
A 30g serve of nuts is equivalent to around: 20 almonds. 10 Brazil nuts. 15 cashews.
Final Thoughts. As nutritious as walnuts are, you don't need lots of them to reap the benefits. Also, too much consumption has been associated with gastrointestinal discomfort, allergic reactions, and high-calorie intake, causing weight gain, Make it a routine to stick to anything between 7-10 walnuts per day.
So the key to including nuts in your daily diet without gaining weight is to limit your portion sizes. Eating them in moderation may mean having only a handful a day and no more. To derive the heart-healthy benefits of nuts, the American Heart Association recommends having about 4 servings a week.
Too much... more than 60g a day
Just a one-off dose of sat fat can reduce blood flow through your arteries, scientists at the Heart Research Institute in Sydney found. The worst offenders are macadamias, which have twice the sat fat content of other nuts, but Brazils and cashews also carry a lard warning.
23 almonds a day.
When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin and niacin. Just remember 1-2-3. 1 ounce of almonds, or about 23 almond nuts, is the ideal daily portion recommended by the Dietary Guidelines for Americans.
What is this? Nutritionists recommend limiting your consumption to 5-10 cashew nuts a day. If you are using cashews as a source of healthy fats and protein, you can consume 15-30 cashew nuts a day.
The drawback from consuming too many omega-6 fats is that they are pro-inflammatory in nature, predisposing you to increased risk of developing chronic diseases and exacerbates conditions like joints pain and weight gain. Unfortunately, most nuts are very high in omega-6 fats and low in omega-3 fats.