Many people tend to avoid nuts because of the amount of calories and fats present in them, but in fact nuts are extremely nourishing . A handful of nuts provide you with fibre, proteins, mono-unsaturated fatty acids and essential vitamins and minerals.

A healthy daily intake of nuts is 30g (a small handful) or approximately: 20 almonds. 15 cashews or 20 peanuts.

Importance of nuts in diet

It is essential to add nuts in your daily diet program because of the following reasons;

  • Nuts and seeds are rich in energy and nutrients. Nuts nutrition broadly comprises of heart friendly monounsaturated fatty acids (MUFA). These MUFA help lower LDL or “bad cholesterol” and increase HDL or “good cholesterol” in the blood.

  • All the nuts are good source of omega 3 fatty acids . The inflammatory action of omega 3 help to lower the risk of blood pressure, coronary artery disease, strokes and cancers. Omega-3 fatty acids also offer benefits in conditions such as rheumatoid arthritis and Schizophrenia, depression and Alzheimer’s disease

  • Nuts provide you with ample amount of vitamin E and B-complex vitamins. Vitamin-E is essential for maintaining the integrity of cell membrane of mucosa and skin; thus, protecting it from harmful oxygen-free radicals. B-6 vitamins are essential for optimum health and well-being.

  • in addition to calories, and vitamins, they are a rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium.

Nutritional comparison of different nuts


1 portion or 1 oz of almonds provide 163 kcal. They are rich source of calcium almost 75 mg in 1 oz which is an important bone building mineral. Almonds contain riboflavin and L-carnitine, the two nutrients which positively affect neurological activity and prevent cognitive decline and help increase memory. Packed with essential vitamins and minerals like vitamin E, zinc, calcium, magnesium and omega-3 fatty acids, almonds can do a world of good when it comes to your health. But in order to absorb all those nutrients, the almonds you eat, should be soaked in water overnight. This is because their brown, rough skin contains a certain enzyme inhibitor that is meant to protect the seed until it has the perfect conditions for germination. Our body cannot breakdown this enzyme-inhabiting compound thus making the digestion of almonds difficult and also restricting your body from absorbing its nutrients. Apart from that, soaking almonds also softens the seed, making it easy to chew and digest.


A portion of walnuts provide 185 calories . They are rich source of omega 3 and mono unsaturated fatty acid which help to lower the ldl cholesterol levels in blood . Among the many minerals found in walnuts one is zinc, which is a co-factor in many enzymatic functions particularly for the regulation of growth and development of many body cells.

Cashew nuts

Cashew nuts or kaju are high calorie nuts also rich in oleic, and palmitoleic acids , a heart friendly mono-unsaturated fatty acid.Cashew nuts contain a type of flavonols which is able to stop development of cancer by preventing and fighting against the division of cancerous cells. Like many other nuts cashew nuts are rich in vitamins and minerals and may help prevent deficiency diseases.

Pistachio nuts

Pistachio are rich in vitamin A and E. help your body fight against inflammation and at the same time protect your blood vessels and prevent hear diseases. They are rich in vitamin b6 which makes pistachios good for the nervous system and for the stimulation of brain activity.


Peanuts are one of the best sources of folic acid which reduces the risk of the development of neural tube defects in newly born babies. Folic acid helps form genetic materials in your body cells thus enabling the proper formation of red blood cells. Peanuts are believed to lower the risk of type II diabetes that keep the blood sugar levels stable because of the mineral magnesium found in them. This helps in the metabolism of fat and carbohydrates and in calcium absorption.

How to incorporate nuts in your daily diet

Only 30 grams of nuts are recommended to add in your daily diet. More nuts may create digestive problems , obesity or other allergic reaction.

  • Nuts can be taken as a snack but it is not advisable as nuts are extremely addictive and it can lead to overeating.

  • Add nuts to to your breakfast cereals.

  • Almonds and walnuts can give extra flavour to your savoury and desserts.

  • Add nuts in your baking .

  • Nut butter is a healthy substitute and can be used as a spread.


Nuts are extremely nutritious and must be included in your diet in order to gain maximum health benefits.


What is ketogenic diet?

For many years ketogenic diet was often reserved as the last treatment for all types of seizures in children. It is basically high fat and low carbohydrate diet in which fat contributes around 70 % of your total calories, 25 % protein and carbohydrates is restricted to only 5 %.The diet is designed to create and maintain the state of ketosis a metabolic process in which the body does not have enough glucose for energy and a result it burns stored fats which results in building acid called ketones within the body.

Ketogenic diet for weight loss

Many fancy food experts these days suggest keto diet for weight loss. They claim that you can eat variety of high fat and creamy foods during the day and in the meantime lose weight.
The science behind keto diet is that it forces your body into ketosis and you don’t have to starve to lose extra pounds. They also claim that this will improve your heart and liver functions along with weight loss.

Ketogenic diet key points:

  • Limit carbohydrates to 15 grams per day coming mostly from vegetables. Wheat, pasta, cereals, sugars, honey, starches ( potatoes,beans and legumes) and fruits like banana and apples are not included in diet.
  • The major portion of your diet should consist of meat, high fat dairy, cheeses , butter, nuts, seeds and high fat salad dressings.
  • Only 1-2 servings of Vegetables grown above ground for eg spinach , cucumber , cabbage are allowed in a day.

Side effects of ketogenic diets:

Apart from being difficult to adapt and relatively expensive diet therapy , there are several short term and long term side effects that need to be considered before starting this type of diet plan
Short term risk factors include ;

  • Excessive thirst
  • Frequent urination
  • Fatigue
  • Hunger
  • Light headedness
  • Increased appetite
  • Sweating and chills.
  • Constipation

Long term risk factors may create a serious health problems for individuals above the age of 30 . It includes

  • High levels of lipids and cholesterol have been reported in individuals on long term ketogenic diets.
  • Kidney stones caused due to demineralisation of bones and as a result of low Ph levels of urine which encourage crystal formation and eventually stones in kidneys.
  • Demineralisation of bones which in turns increase the risk of bone fractures in young adults.
  • Vitamin and minerals deficiency.


Ketogenic diet is good for patients with severe episodes of epileptic seizures but for weight loss it is better to avoid it, as too much fat put extra burden on kidneys and liver and in the long run may affect your heart and heath conditions. The best thing to lose weight is to limit your caloric intake in general. Eat plenty of fruits and vegetables along with whole wheat bread and cereals. Limit amount of saturated fat, sugars and deep fried items and increase physical activity is the only way to lose weight.


Type 2 diabetes is the metabolic disorder usually occurring in persons older than 30 years of age. It is the condition in which pancreas fails to produce enough insulin required to maintain normal glucose level in blood.

Risk factors for type 2 diabetes:

  1. Older age
  2. Obesity
  3. Family history for diabetes
  4. Physical inactivity
  5. A prior history of gestational diabetes
  6. Hypertension

symptoms of type 2 diabetes:

  • Hyperglycaemia
  • Excessive thirst
  • Frequent urination
  • Weight loss
  • Hypertension

Dietary therapy in type 2 Diabetes

Diabetes is a chronic disease that requires changes for lifetime. Besides medications diet therapy is also important to achieve normal blood glucose and lipid levels. Caloric restriction and moderate weight loss have been shown to improve diabetes control. People with diabetes should eat the diet rich in fibre , low in saturated fats, and include variety of fruits and vegetables.

Tips for healthy diet in diabetes

  1. Eat regular meals.
  2. Make healthy food choices, for eg, wholegrain cereals and grains instead of white rice and refined flour. vegetables with high water and fibre content grown above the ground like karela, okra instead of the roots like potatoes
  3. Avoid excessive fats and oils
  4. Enjoy variety of fruits and vegetables approximately 5 a day.
  5. Fish is good source of omega3 which is good for heart and is a low fat protein. Try taking fish proteins instead of red meat.
  6. Try to avoid sugar rich foods and desserts as far as possible. Only use them occasionally.
  7. Try to increase your physical activities. Walk for at least 30 mins in a day.
  8. Drink plenty of water.