After reading the article on squirrel breakfast, many friends have asked: Is nut consumption suitable for everyone? Can I eat them if I have diabetes? Can I eat them if I have gout? Can I eat them if I'm trying to lose weight? Can I eat them if I'm prone to diarrhea? First and foremost, it is safe for diabetics to eat nuts.
In fact, with the exception of chestnuts and ginkgo nuts, nuts contain very little starch but are relatively high in dietary fiber. Therefore, they pose a minimal risk of raising blood sugar levels. And a key task for diabetics is to prevent and control cardiovascular and cerebrovascular complications, in which nuts can be very beneficial. Eating a small handful of nuts in the morning is, for a diabetic, a wise food choice.
For example, a study published in 2004 found that adding a handful of walnuts to the diet of type 2 diabetics could improve their blood lipid profiles. In a Spanish study involving 9,000 cardiovascular disease patients, it was found that eating nuts was beneficial for controlling blood lipids and the risk of heart disease.
Gout patients can also safely eat a small handful of nuts.
Because nuts are classified as low-purine foods, their purine content is lower than that of soybeans and most other legumes. For example, the purine content in walnuts is 25 mg/100g, in Brazil nuts it's 23, in hazelnuts it's 37, and in peanuts it's slightly higher at 79. In comparison, tofu has 68, soybeans have 190, and pork has 150. Those on a weight loss diet can eat them without worry.
Dieters should feel at ease because research has found that some nuts have a significant satiating effect. For instance, almonds have the highest fiber content among nuts, which can effectively suppress hunger and prolong the feeling of fullness. Even nuts with a relatively lower fiber content, like walnuts, can be beneficial for weight management when consumed in appropriate amounts without increasing the total energy intake of the diet. There's even less to worry about if they are eaten for breakfast. People who need to be cautious with nuts include those with diarrhea, throat diseases, children, and some allergy sufferers.
Nuts are rich in both dietary fiber and oil, which gives them a strong "laxative" effect. Anyone who currently has diarrhea, acute infections of the digestive tract, or has difficulty digesting fat should temporarily avoid eating nuts.
The common cooking methods for nuts are roasting and stir-frying, and even deep-frying, often with salt added, which can easily cause a dry feeling in the mouth and throat. Therefore, patients with pharyngitis, oral ulcers, and similar conditions should try to avoid or eat very few roasted, stir-fried, or fried nuts. They can consider eating raw nuts or cooked nuts instead.
Because nuts are large and hard to chew at once, young children might accidentally inhale them while eating, laughing, or talking, leading to serious accidents. Therefore, preschool children should be supervised by an adult when eating nuts. Especially for children under 3, whose swallowing control is not yet fully developed, it is best to chop nuts into small pieces to avoid danger.
It is particularly important to note that a very small number of people have allergic reactions to nuts, which can cause skin itching, throat swelling, and in severe cases, can be fatal. Any such patients must strictly avoid eating the corresponding nuts.
(Note: The recommended daily serving of nut kernels is about half a liang (approx. 25 grams), which is roughly the amount that can be held in one hand. A small amount is beneficial, but a large amount can lead to weight gain. Please remember that any food, when consumed in excess, can have the opposite effect.)