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Chestnuts Usage On Famous Diets and Weight Loss Plans.

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on March 31, 2022
Education: Nutrition & Microbiology at YSU

Weight Loss and Diets

Chestnuts contain a tiny number of calories, fats, and carbs compared to other nuts. They are also a great source of amino acids, monounsaturated fatty acids, flavonoids, phenols, and vitamin C, making them an excellent choice in the case of many diets.

We will go through several famous diet plans and discover where chestnuts suit the best.

Keto

In the Keto diet, net carb consumption should be limited to 20g - 30g per day. The keto macronutrient ratio is 70 percent fat, 20-25 percent protein, and 5-10 percent carbohydrates. Chestnuts have 27.76g net carbs per 100g, which is too high in carbs for the keto diet.

Chestnuts are not recommended on Keto diets [1].

DASH

The DASH stands for dietary approaches to hypertension; the ultimate goal of this diet is to lower blood pressure through dietary choices.

Chestnuts contain high potassium and phenolic compounds, which can help regulate and control blood pressure fluctuations.

In the case of the DASH diet, you can add chestnuts to your list of recommended products. The DASH diet recommends consuming 4 to 5 servings of nuts per day [2].

Atkins

The Atkins Diet is a low-carbohydrate eating plan. Eating protein and fat can help you lose weight if you avoid high-carbohydrate foods.

You can add chestnuts to your recommended products for the Atkins diet due to their low carbohydrate content [3].

The Mediterranean

The majority of The Mediterranean consists of fruits, vegetables, legumes, nuts, beans, fish, and unsaturated fats. While there are no specific guidelines for adhering to the Mediterranean diet, you can incorporate its principles into your daily routine by adhering to some general guidelines, typically characterized by a low meat intake.

You can consume chestnuts on the Mediterranean diet [4].

Paleo

The Paleo Diet is based on foods eaten between 2.5 million and ten thousand years ago, during the Paleolithic era.

The Paleo diet encourages the consumption of lean meats, fish, fruits, legumes, and seeds. Dairy products, legumes, and grains are prohibited on this diet. Nuts, particularly chestnuts, are popular on the Paleo diet [5].

Vegan/ Vegetarian/ Pescetarian

Plant-based foods like fruits, nuts, and legumes are allowed on a vegan or vegetarian diet. These diets can include nuts, particularly chestnuts.

A pescatarian follows a vegetarian diet and consumes fish and other seafood. You can consume nuts on a Pescatarian diet [6].

Gluten-free

A gluten-free diet excludes all gluten foods proteins found in wheat and other grains. It entails eating whole gluten-free foods like fruits, vegetables, meat, and eggs and processed gluten-free foods like gluten-free bread or pasta. Chestnuts are naturally gluten-free; you can add chestnuts to the gluten-free diet's recommended food list [7].

Dukan

The Dukan diet recommended consuming lean meat, fish, shellfish, low-fat dairy products, and eggs. Usually, nuts are not allowed on the Ducan diet due to their high-fat content. However, chestnuts are low in fat, so that you can consume them in moderate amounts.

Intermittent Fasting

Intermittent fasting is an eating plan that focuses on when to eat; you only eat at certain times of the day. Chestnuts, like all foods, can be used in this diet during meal times [9].

Low Fat & Low-Calorie

Chestnuts contain a lot of fat. They are a source of fat in 2% of foods, containing 71.97g per 100g. Furthermore, they are high in calories, which is the inverse of the Low Fat and Low-Calorie diet recommendation. These diets prohibit the consumption of chestnuts [10].

Low Carb

You can lose weight on a low-carb diet by eating as much protein and fat as you want as long as you avoid high-carb foods. Because of their low carbohydrate content, chestnuts are an excellent choice for the Low Carb Diet [10].

Anti Inflammatory

The antioxidant content of chestnuts is very high. In particular, they are rich in gallic acid and ellagic acid, carotenoids like lutein and zeaxanthin, and flavonoids, such as anthocyanins proanthocyanidins, flavonols. These antioxidants have potent anti Inflammatory properties and can protect your cells from free radical damage [11] [12].

BRAT

The BRAT diet has been suggested to treat stomach flu, diarrhea, and other digestive problems. The BRAT diet consists of easy-to-digest low-protein, low-fat, and low-fiber foods. Chestnuts are not allowed on the Brat diet because they cause gas and bloating in the stomach.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
  2. https://pubmed.ncbi.nlm.nih.gov/10410299/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5090657/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801699/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8004139/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7999488/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213115/
  8. https://pubmed.ncbi.nlm.nih.gov/26024402/
  9. https://pubmed.ncbi.nlm.nih.gov/25857868/
  10. https://pubmed.ncbi.nlm.nih.gov/15148063/
  11. https://pubmed.ncbi.nlm.nih.gov/15762089/
  12. https://pubmed.ncbi.nlm.nih.gov/31906347/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: March 31, 2022
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.