Let’s talk about nuts! Almonds, walnuts, pistachios, cashews… so many of them! They are known for being one of the healthiest foods, many people eat them as a snack because they contain proteins, fiber, vitamins, minerals, and healthy fats to support our bodies.

However, eating too many of them can cause secondary effects that may surprise a lot of people. So, let’s see which is the perfect amount to continue enjoying them.

Don’t eat too many

A nutritionist called Jerlyn Jones, the Academy of Nutrition and Dietetics spokesperson, explained that nuts are great for our health, but they should be eaten with moderation. She explains that, even though their benefits are a lot, we shouldn’t forget they have many calories and that the perfect amount is just a small handful, about a quarter cup, for most adults.

When someone eats more than we previously mentioned, he or she can experience the following secondary effects.

Gaining weight

This food can help control your weight because you feel full when you eat them. However, they have a lot of calories in a very small amount. For example, one ounce of almonds — about 23 almonds — has around 160 calories. If you double that without thinking, you just added 320 calories very quickly.

Jones explains that these calories, even though they come from healthy fats, still count toward your daily total. So if you keep eating large amounts, your body stores the extra calories as fat. To avoid this you should:

  • Serve yourself a small portion instead of eating from the bag.
  • Add nuts to meals (like oatmeal or salads), instead of eating large handfuls as snacks.

Digestive issues

If you have ever felt bloated after eating nuts, don’t worry because it’s normal. This happens because they contain natural substances (like phytates and tannins) that are difficult to digest. When you consume a normal amount is not a problem, the thing is when you eat a lot at once because your digestive system can get overwhelmed, causing: gas, bloating or stomach discomfort.

What’s more, nuts are high in fat and for many people means their digestion is too fast, which can end up in suffering from diarrhea if they eat too many.

So, some experts recommend trying sprouted nuts, which are the ones that have already started to germinate. These are easier for the body to digest and are available in many health food stores.

If you eat too many Brazil nuts…

You will be consuming a great amount of selenium, which is an important mineral for the immune system and thyroid. The problem is that with only 6 Brazil nuts you would be consuming almost 10 times more selenium than recommended in a day.

According to the National Institutes of Health, frequently eating too much selenium can cause: fragile nails, muscle pain, fatigue, and nerve issues. Because of this, the best thing to do (and the recommendation) is to eat less than 4 Brazil nuts per day; and if you consume other foods containing selenium, even less Brazil nuts.

Be careful

Of course, nuts are one of the smartest snacks you can enjoy since they are small, tasty, and packed with nutrients your body loves. But even the healthiest foods have limits, and nuts are no exception. When you keep your portions small, you get all their amazing benefits: heart support, steady energy, and feeling full for longer.

So the next time you open a bag of almonds, cashews, or Brazil nuts, remember: the power of nuts comes from balance. Eat a little, enjoy a lot, and let your body feel the difference.