Nuts Can Harm Health If Eaten Incorrectly, Doctor Explains Proper Portion and Method

Nuts are often hailed as a health food, but consuming too many can be counterproductive, according to Dr. Dai Xiaofu, president of Wenshin Clinic in Taoyuan.

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Nuts are not better the more you eat. Moderate intake is beneficial, but if you supplement a large amount on top of your original diet, not only will it not bring more health benefits, but it may also increase the burden of calories.

While nuts are rich in unsaturated fatty acids, plant protein, fiber, and minerals, their health benefits are limited and cannot replace medical treatments or comprehensive dietary changes for conditions like high cholesterol. Dai noted that some studies suggest a small positive impact on blood lipid indicators and a connection to cardiovascular health, but the overall effect is not substantial.

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The most common problem with nuts is that people treat them as 'healthy snacks' and keep adding them to their original diet.

The key to reaping the benefits of nuts lies in "substitution" rather than "addition." Dai explained that many people add nuts to their existing diet, leading to excessive calorie intake. Instead, she recommends replacing snacks like cookies, candies, or cakes with a small handful of plain nuts, or adding nuts to unsweetened yogurt instead of eating sweet bread.

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For actual dietary management, nuts are more suitable for 'replacement.' For example, when you want to eat cookies, candies, or cakes, switch to a small handful of plain nuts; or add a small amount of nuts to unsweetened yogurt instead of sweet bread.

Dai advises a daily intake of about 20-30 grams, roughly a small handful, and suggests choosing plain, unsweetened, or lightly salted varieties. Heavily seasoned nuts with honey, caramel, or coatings are essentially snacks due to added sugar, salt, and fat. She also cautioned that young children face a choking hazard, and those with kidney issues or on potassium or phosphorus-restricted diets should consult a doctor or nutritionist before consuming large amounts.

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The secret to choosing is to prioritize plain, unsweetened, less salty, or unsalted options. Honeyed, caramelized, coated, or heavily seasoned nuts, although also called nuts, have added sugar, salt, and extra fat, making them closer to snacks.