Myth Busters: Debunking Common Misconceptions Around Nuts

Insights by Gunjan Jain, President, NDFC(I)

Nuts are usually called nutritional powerhouses, yet a lot of myths prevail around them. Though nuts offer extraordinary health benefits to human health, including heart wellness and improved brain function, they are generally disregarded.

Finding a balance between reality and fantasy has thus become imperative to understand the role of nuts in a balanced diet. Each kind has distinct benefits, yet incorrect assumptions continue to distort their image. Let’s now debunk the common myths about nuts that will not only reveal the science underlying their advantages but will also highlight their role as a diverse, nutrient-dense supplement to daily meals.

Myth 1- Consuming nuts can make fat.

For decades, people have assumed nuts to be fattening food. They are also misunderstood as food causing weight gain. However, nuts have high concentrations of unsaturated or good fats like MUFA, PUFA etc. According to a National Library of Medicine study, nuts can aid in weight management by increasing satiety and increasing human adherence to nutritious diets.

Myth 2- Raw nuts are the better choice.

In contrast to roasted nuts, raw ones have been the popular people's choice. People believe that roasted nuts lack essential nutrients, namely vitamins and minerals. In order to debunk this myth, a research study was published in the National Library of Medicine, highlighting that both raw and roasted nuts hold almost similar nutritional value. For instance, concurring to a study published in ResearchGate, raw almonds consist of 0.16% protein, 16.50% fibre and 144.16% per 100 g. On the other hand, roasted almonds include 0.11% protein, 15.50% fibre and 152.61% carbohydrates. Moreover, roasting nuts generates new flavour and aroma compounds. Depending on the seasonings and roasting method, these nuts can have varied taste profiles like spicy, sweet or salty. Thus, nuts become the only food that is tasty yet healthy and healthy yet tasty.

Myth 3- Eating nuts can cause kidney stones.

Due to high oxalate content, nuts are commonly associated with kidney stones. A chemical, oxalate can bind to minerals like calcium and create crystals that cause kidney stones. While there is limited information on this, a National Library of Medicine research indicated the Dietary Approaches to Stop Hypertension Diet mostly includes nuts and is related to a 40 per cent lower incidence of kidney stones.

Myth 4- Nuts are difficult to digest.

It was formerly suggested that people with diverticulitis avoid nuts. Nevertheless, there is no proof that nuts promote diverticulitis. Nuts have high fibre value, which is important for gut health and digestion. Together with polyphenols and lipids present in nuts, fibre acts as an ideal prebiotic for gut health.

Myth 5- Soaking nuts is important for obtaining health benefits.

Typically, some suggestions to soak nuts exist in society in order to lower phytic acid levels. A naturally occurring chemical, phytic acid can bind with certain minerals during digestion and excrete them from the body. As a result, phytic acid is frequently referred to as an "anti-nutrient." According to University of Otago research, soaking whole nuts did not reduce phytate concentrations. Moreover, there exists no evidence to imply that soaking nuts improved their nutritious value. Also, the quantity of phytic acid contained in nuts is not enough to produce mineral deficiencies.

Overall, nuts are packed with nutrition and should be included in daily meals. As per the Grand View Research report, the global nuts market size is anticipated to reach USD 85.15 billion by 2030, owing to their diverse health advantages. People can enjoy the nutritional benefits of nuts by examining the facts and consuming them in moderation.