Nuts are an excellent source of fiber and a rich supply of important vitamins and minerals that, according to research, can protect us from chronic diseases such as diabetes and heart disease. Nuts are delicious and crunchy, and they also make an excellent weight reduction snack due to their high protein and fiber content, which helps increase satiety and keep one full for extended periods of time. People with diabetes can also rely on nuts to keep their blood sugar levels in line.'

While eating nuts in moderation is considered healthful, over intake might have negative consequences. Ayurveda prescribes certain guidelines for individuals to follow when consuming nuts for the best health benefits. Dr. Dixa Bhavsar, an Ayurvedic specialist, discusses the optimum time to eat nuts, the appropriate amount, and who should avoid eating them.

"Nuts are rich in vitamin E, calcium, selenium, copper, magnesium, and riboflavin. They are also rich in iron, potassium, zinc and B vitamins, niacin, thiamine, and folate. So having them every day is absolutely healthy for us," says Dr. Dixa Bhavsar.

However, the expert adds that individuals must be aware of the proper quantity, negative effects of consuming nuts, how they should be ingested, and the best time to take nuts. According to Dr. Bhavsar, nuts are not for everyone, and persons with particular health conditions should avoid them.

Nut-eating rules

According to Dr. Bhavsar, nuts are heavy to digest (guru) because they contain a considerable quantity of nutritious fat, protein, and fiber, and are also hot in potency (ushna virya).

"So, whenever you consume them, soak them for 6-8 hours first. Soaking decreases its ushnata (heat), eliminates phytic acid/tannins, and allows us to easily absorb nourishment from it "She adds.

According to Dr. Bhavsar, if the nuts are not soaked, they may be dry roasted and consumed, which is far more healthful than eating them raw.

When is the best time to eat nuts?

According to the Ayurvedic expert, nuts may be eaten first thing in the morning, as a mid-day or evening snack, and they help to keep cravings at bay.

How many nuts should we eat each day?

"Now, for persons with optimum digestive capacity, who exercise daily, drink enough water, and don't have any ailment, consuming an ounce (what fits in the palm of your hand) of nuts every day is good," says the expert on the appropriate amount of nuts to ingest each day.

Risks of Excess Nut Eating

According to Dr. Bhavsar, eating nuts can cause indigestion, heaviness in the abdomen, heat issues, diarrhea, weight gain, and a lack of appetite because they are 80 percent fat.

Who should stay away from nuts?

"People with poor gut health, digestive difficulties, bloating, acidity, GERD, severe diarrhea, IBS, Ulcerative colitis, or nut allergies should avoid nuts until their digestion improves," the specialist advises.