The problem with addictively eating nuts is that there are some real health risks. Here are the three worst ways nuts can derail your diet and negatively affect your health when you eat too many.
1. You gain weight—quickly.
Yes, there’s a ton of research showing that nuts can help you lose weight. But there’s a big caveat to all the studies on nuts and weight loss: It applies if and only if you eat a moderate amount. Eat more than the recommended daily handful, and you’ll quickly accomplish the exact opposite effect by gaining weight—and much more rapidly than you might by overeating other foods. That’s because nuts are extra calorie-dense, meaning they have more energy per ounce than most other foods. For example, one ounce of almonds has 163 calories while the same weight in cooked pasta has a mere 37 calories.
2. You have digestive issues.
If you ever felt gassy or bloated after eating nuts, you’re not alone. It’s a common side effect, thanks to compounds in nuts called phytates and tannins, which make them difficult to digest. This is actually a survival trait for nuts, so that if an animal swallows them, they can pass through its digestive system and still have a chance of growing into a new plant when they come out the other side, largely undigested. Unfortunately, though, the trick also works on humans, causing gas and bloating if you eat too many. (These 7 foods are also making you bloated.) If that wasn’t bad enough, eating too much fat—found abundantly in nuts—at one time can lead to diarrhea, says Alan R. Gaby, MD, author of Nutritional Medicine.
How to prevent these unpleasant problems? Stick to the recommended daily serving size, or opt for sprouted nuts, which have already began to turn into plants, making them easier to digest, says Lily Nichols, RDN.
3. Your hair falls out, your nails get brittle, your breath stinks, and your muscles and joints might begin to ache.
These are all symptoms of selenium poisoning, which is a rare but serious condition that you can get from eating too many Brazil nuts (all other nuts are safe). One serving of these nuts, or 8 whole pieces, has 10 times the recommended daily amount of selenium (55 micrograms). They’re so rich in this nutrient, in fact, that some experts like Joel Fuhrman, MD, director of research at the Nutritional Research Foundation, recommend eating no more than 4 a day—and even then, not every day.
Credit : Prevention .com