Chestnuts are one of the popular nutritious nuts with an attractive nutty flavor. But have you ever wondered how many calories are in chestnuts and whether they really make you gain weight like many people think? Join My Auris to discover the nutritional composition, health benefits, as well as the impact of chestnuts on diet and exercise through the following article!
According to nutritionists, in 100g of regular chestnuts there are about 131 calories – an average energy level compared to many other foods. This amount of calories is enough to maintain metabolism without causing excess energy.
However, the calorie content of chestnuts will vary depending on the way of processing:
Boiled chestnuts: 120 calories/100g
Roasted chestnuts: 145 calories/100g
Chestnut cake: 193 calories/100g
Not only providing energy, chestnuts also contain many essential nutrients such as: ✔ Protein, good fats and carbohydrates help maintain overall health. ✔ Fiber supports digestion and prevents constipation. ✔ Vitamins A, C, E, B6 and omega-3 help strengthen immunity. ✔ Minerals such as iron, calcium, magnesium, potassium, sodium support the heart and bones and joints.
Chestnuts contain many minerals such as iron, calcium, magnesium, potassium, sodium that support the heart and bones and joints
Eating Do chestnuts cause weight gain?
Chestnuts are a nutritious food, but will eating chestnuts cause weight gain? 100g of chestnuts contain about 130 calories, much lower than the total amount of calories the body needs each day (about 2,000 calories). Therefore, if you use chestnuts in moderation, you do not need to worry about gaining weight.
Chestnuts contain a large amount of starch and fat, but these are all good fats, beneficial for health. In particular, chestnuts are also rich in fiber, which helps reduce appetite and create a feeling of fullness for a long time, thereby supporting weight control.ng effective.
Although chestnuts have many benefits, if eaten regularly in large quantities, you are still at risk of gaining weight. Controlling calorie intake is important to maintain a healthy weight.
The amount of calories in chestnuts can vary depending on how they are prepared. If chestnuts are prepared simply like boiling or roasting, they will have fewer calories than when seasoned, fried or roasted with salt. Therefore, to stay in shape and protect your health, you should choose naturally processed chestnuts and eat them in appropriate amounts.
The amount of calories in chestnuts may vary depending on the way of processing
The benefits Benefits of chestnuts for gym goers
Chestnuts are not only a delicious snack but also bring many health benefits, especially for gym goers. Whether you are in the process of losing weight or gaining weight, adding chestnuts to your diet can significantly help improve your body shape and overall health.
Effective weight loss support: Thanks to its low calorie content and abundant fiber, chestnuts help prolong the feeling of fullness, limit cravings and support the weight loss process. weight.
Provides an important source of carbohydrates: Chestnuts replenish glycogen consumed during exercise, supporting muscle growth and better recovery.
Supply abundant energy: As a food rich in sports nutrition, chestnuts help maintain energy for bodybuilding exercises as well as daily activities.
Enhancing electrolyte balance: With high water content and good water retention ability, chestnuts help the body maintain electrolyte balance, supporting exercise performance.
Reduce stress and fatigue: B vitamins found in chestnuts help improve mood, enhance concentration and performance during exercise.
Good for the cardiovascular system: Thanks to its low glycemic index (GI) and high fiber content. unsaturated fat, chestnuts help reduce the risk of cardiovascular disease and cancer.
Strengthen bone and joint health: The copper, calcium, phosphorus and magnesium in chestnuts help maintain strong bones, reduce the risk of osteoporosis.
Strengthen the immune system translation: High antioxidant content helps the body fight against radicalsfreedom, improve resistance.
Support digestion: Thanks to containing zinc, magnesium, fiber and tannin, chestnuts help improve digestive function, reduce the risk of constipation.
Gluten-free: This is an ideal choice for people with celiac disease or digestive problems.
Popular types of chestnuts on the Vietnamese market
Chestnuts are a nutritious food loved by many people, not only because of their delicious taste but also thanks to their rich nutritional value. Below are the most popular types of chestnuts in Vietnam today:
Sapa chestnuts – A specialty of the Northwest mountains
Chestnuts Sapa is famous for its rich, fatty and slightly sweet taste, which is one of the most sought-after Sapa specialties. The seeds have a shiny, dark brown shell, with the top covered by a layer of pale white hairs. When peeled, inside there is a thin layer of lemon yellow silk covering the seeds. The flavor of Sapa chestnuts is not only attractive but also has high nutritional value, very suitable for making snacks or food processing.
Wild chestnuts – Delicious flavor from nature
Wild chestnuts have a lemon-yellow core and a characteristic sweet and greasy taste. The skin is thin, dark brown, shiny and easy to peel, accompanied by a layer of pale white fluff. A special feature is that wild chestnuts are surrounded by sharp thorns, similar in shape to wild rambutans. This type of chestnut is popular with many people because of its natural chestnut flavor, often used to eat directly or processed into many nutritious dishes.
Japanese chestnuts – A convenient and attractive choice
Japanese chestnuts have a slightly distorted, uneven round shape, with a thick brown shell. The kernel inside is bright yellow, providing a delicious, characteristic nutty flavor. On the market, Japanese chestnuts are often pre-processed and conveniently packaged for long-term preservation. This is one of the popular nutritional foods, suitable for those who love high-quality snacks from Japan.
Nutrition experts recommend consuming about 10 chestnuts a day
How to eat chestnuts properly without worrying about getting fat
NutsChestnuts are not only a delicious snack but also a great weight loss food if you know how to use them. To make the most of the nutritional value of chestnuts, prioritize choosing fresh chestnuts and prepare chestnuts yourself at home by boiling or roasting. Avoid pre-packaged products to ensure the best quality. Nutritionists recommend consuming about 10 chestnuts per day, divided equally among meals, for optimal nutrient absorption and digestive support.
Chestnuts are extremely versatile in chestnut processing methods:
Chestnut milk: Blend into delicious, nutritious chestnut milk, a substitute for regular milk.
Chestnut salad: Roasted chestnuts can replace bread in salads, adding flavor and nutrition.
Chestnut cake: Use chestnut flour to make chestnut cake, bringing a new and attractive flavor.
Chestnut sauce: Chestnut sauce can be used in soups, stews, and grilled dishes, helping to add richness and special flavor.
Eat directly: Enjoy chestnuts as a snack between main meals.
Especially, if you are on an effective weight loss journey, prioritize boiled chestnuts instead of roasted chestnuts. Boiled chestnuts contain fewer calories and are easier to digest, better supporting a healthy diet. Remember to adjust your daily dose of chestnuts to suit your personal needs and weight loss goals.
Important notes when eating chestnuts
Chestnuts are a nutritious, healthy food, but if not used properly, they can cause some unwanted problems. Below are important notes to help you take full advantage of the nutritional value of chestnuts while still ensuring health safety.
If you have ever been allergic to nuts such as almonds, walnuts,… consult your doctor before eating chestnuts to avoid the risk of food allergy.Each day should only eat about 10 chestnuts to provide energy without affecting weight. Consuming too much can cause excess calories, leading to loss of weight control.
Chestnuts contain tannic acid – a compound that can cause stomach irritation, nausea, or affect kidney and liver function if consumed in excess. Therefore, eat in moderation to protect your digestive system and overall health.You should choose fresh chestnuts, not moldy, with a clear origin to avoid the risk of food poisoning. Moldy chestnuts can contain toxins that are harmful to health.
Chestnuts bring many health benefits, but need to be scientifically added to the daily diet.day. Combine with other foods to ensure nutritional balance and optimize the nutritional value of chestnuts. Hopefully the above notes will help you use chestnuts safely and effectively. Wishing you good health!
