How To Know If You're Overeating Nuts: What Are The Side Effects (2024)

Nuts like almonds, pistachios, and walnuts are essential for your health. They are nutrient-dense foods that contain unsaturated fatty acids and high-quality fibre, protein, minerals and antioxidants. Regular consumption of nuts is associated with improved heart health, weight management, and a reduced risk of chronic diseases. Research suggests it has cholesterol-lowering effect, which can reduce the risk of Cardiovascular Diseases (CVDs). But there is a limit to the quantity of nuts you consume as overeating them can lead to side effects, impacting your overall health. Speaking with the OnlyMyHealth team, Vedika Premani, Clinical Dietitian, Sir HN Reliance Foundation Hospital, Mumbai, discusses the recommended intake of nuts per day and what can happen if you consume them in excess.

Also Read:How To Eat Your Nuts For Maximum Benefits

Benefits Of Consuming Nuts

Nuts are a powerhouse of nutrients ranging from healthy fats, protein, fibre, and omega-3 fatty acids to various vitamins and minerals. Due to their high nutritional profile, they are said to provide several health benefits.

“Almonds are rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage, supports immune function, and reduces the risk of cardiac diseases. Walnuts are a good source of quality fat such as omega-3, which helps improve heart health by regulating cholesterol, triglyceride levels, and blood pressure. Most nuts like pistachios, hazelnut, macadamia, and cashews are good sources of B vitamins and minerals, such as zinc, copper, phosphorus, and manganese which may aid in improving overall heart health, neurological functioning, and brain health and help prevent osteoporosis,” Premani said.

As per a study published in the Journal Nutrients, healthy intake of nuts can reduce the risk of Cardiovascular Diseases (CVDs) by significant levels. This is because they contain heart-healthy monounsaturated and polyunsaturated fats, which are said to lower Low Density Lipoprotein (LDL) cholesterol levels, which are one of the biggest contributors of CVDs.

In addition, since nuts are filling and a great source of energy, they can be consumed in moderation for weight management. In fact, a 2014 study published in the American Journal of Clinical Nutrition suggests that long-term nut consumption is associated with lower weight gain and overweight/obesity risk.

Should You Eat Nuts Everyday?

According to Premani, eating nuts daily can be a part of a healthy diet for most people. She reiterated, “Nuts are a nutritious snack and a good source of healthy fats, protein, and various micronutrients which may help reduce the risk of developing chronic diseases, such as heart disease and diabetes.”

“You can include roasted nuts as a mid-meal snack or grind and sprinkle them onto soups and warm dishes, or swap them with croutons in salads. Nut butter is another way to enjoy them as a spread on whole grain bread, millet crackers, and fruit slices, or added to oatmeal,” she added.

Signs You’re Overeating Nuts

Overeating is never the right approach, be it nuts or any other food items. Premani suggested that eating in excess and without a balanced diet can lead to an imbalance in your nutrient intake.

Discussing the side effects of overeating nuts, she shared, “Nuts are calorie-dense, and excessive consumption can contribute to weight gain in some individuals. Eating too many nuts in one sitting can lead to digestive discomfort, such as bloating, gas, and diarrhoea.”

Also Read:Why Eating Nuts In The Morning Can Be Healthy

She warned those with a nut allergy to carefully check the ingredient list and the allergen advisory statements as there may be traces of the allergen present in production equipment or manufacturing processes.

Moreover, she added, “Salted nuts can contribute to excessive sodium intake, which may not be ideal for people with hypertension. Certain nuts contain anti-nutrient substances called phytates that inhibit the absorption of nutrients such as iron and calcium,” to which she advised “soaking nuts in water,” which can help deactivate phytates and improve nutrient absorption.

Daily Recommended Intake Of Nuts

While nuts may seem beneficial for health, it must not be consumed in excess. Since they are calorie-dense, they may lead to weight gain and may end up doing more harm than good.

The recommended serving size of nuts for a healthy individual is about 20 gms per day, Premani said.

However, the requirement varies depending on the individual dietary needs of the person, she added.

According to the dietitian, nuts in moderation can be part of a balanced diet. She recommended consulting a qualified dietitian in case of any nut allergies, or any medical condition, such as kidney diseases, or gut diseases so that the expert can plan within recommended allowances.