Are Your Healthy Snacks Actually 'Calorie Bombs'? Expert Warns Against Overconsumption of Dry Fruits

Kathmandu. Dry fruits are consumed by almost everyone. Almonds, cashews, and raisins are popular choices, often considered a treasure trove of nutrition. Whenever hunger strikes, many of us reach for a handful of dry fruits. From gym-goers to those trying to lose weight, dry fruits are a staple in many diets. But could this habit, which you think is healthy, be harming your health? Recently, Dr. Anshuman Kaushal, a renowned robotic and bariatric surgeon at Apollo Hospital in Delhi, shared crucial information on Instagram. He stated that what is considered a healthy snack could actually be a disguised 'calorie bomb'. 

Often, when people feel hungry at night, they choose almonds or cashews instead of snacks or biscuits. We think this is guilt-free eating. But the reality is that consuming anything in excess is harmful to the body. Being guilt-free does not mean being calorie-free. 

• So, what is the right amount? 

The doctor has categorized dry fruits into three groups to make it easier for the average person to understand: 

1. When and how much to eat: 

Almonds: Only 5 to 7 pieces a day. They contain Vitamin E and magnesium, but are also high in calories. 

Walnuts: Only 2 whole walnuts. These are excellent for the brain and provide Omega-3.

Chia or Flax seeds: Only 1 tablespoon. This is sufficient for fiber.

2. These are deceptive dry fruits:

Raisins: People eat raisins to increase blood levels. However, they contain up to 65 percent sugar. This is not a shortcut for iron.

Cashews: They are so delicious that we cannot stop eating them. They are high in fat, so they should be consumed only occasionally.

Dates: One Medjool date contains about 16 grams of sugar. It provides energy, but can also lead to rapid weight gain.

3. Deceptive fruits:

The doctor lists honey-roasted almonds or flavored trail mixes as deceptive dry fruits. These packaged items may look healthy, but they contain high amounts of sugar and preservatives.

Once we know something is healthy, we stop keeping track. We think, 'It's just almonds, nothing will happen if I eat a lot.' This is where we make a mistake, and instead of losing weight, we gain it. According to Dr. Anshuman Kaushal, dry fruits should be treated like medicine. The right amount will be beneficial, while an overdose will be harmful. According to him, 5 almonds, 2 walnuts, and 1 tablespoon of seeds are sufficient for a day.

(Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion.)