‘People think they’re healthy and overconsume’: Ashish Chanchlani on calorie trap of nuts like badam and kaju

“There are foods that are ridiculously calorie-dense,” he shared, “and most people have no clue. Take almonds, kaju (cashews) or badam for example. Yes, they’re a great source of healthy fats, but the problem is excess. People think they’re healthy and overconsume them.” While nuts are often considered a healthful snack, overconsumption can unknowingly hinder weight management goals.

“Did you know a single kaju has around 10 calories? Now imagine eating 30–40 kajus in a day — that’s 300 – 400 calories just from cashews! I’ve seen people munching on these by the handful, not realising that it’s all fat going into their bodies. Moderation is key,” Chanchlani highlights. 

Nuts are packed with nutrients, including healthy fats, protein, and essential vitamins, making them a popular choice for those aiming to eat clean. However, their high caloric content means portion control is key. So, how do you strike a balance between enjoying their benefits and avoiding their calorie pitfalls?

Why are nuts like almonds and cashews considered calorie-dense?

Kanikka Malhotra, consultant dietician, and certified diabetes educator, says, “Nuts like almonds and cashews are considered calorie-dense due to their high-fat content, primarily healthy unsaturated fats. For example, 28 grams (about 23 almonds) of almonds contains approximately 160 calories, while the same amount of cashews (about 18 cashews) has around 157 calories. This density means that even small servings can contribute significantly to daily caloric intake.”

Incorporating nuts into a weight-loss diet can be effective when done mindfully. (Source: Freepik)

How much is too much when it comes to daily consumption?

For optimal health benefits without excessive calorie consumption, Malhotra  recommends limiting “almonds to about 30 grams (approximately 20-25 nuts) and cashews to around 15 grams (about 10-15 nuts) per day. Moderation is key to avoiding weight gain and digestive issues.”

Practical ways to incorporate nuts into a weight-loss diet

Incorporating nuts into a weight-loss diet can be effective when done mindfully. Here are practical strategies provided by Malhotra:

• Portion Control: Limit servings to about 30 grams (approximately a small handful) per day to manage caloric intake.
• Healthy Substitutes: Replace high-calorie snacks with nuts to enhance satiety without excess calories.
• Add to Meals: Sprinkle nuts on salads, yoghurt, or oatmeal for added texture and nutrition.
• Mindful Eating: Chew nuts thoroughly to maximise satiety and minimise calorie absorption.
• Choose Wisely: Opt for lower-calorie options like pistachios, which also provide fiber and protein to curb hunger

Alternative snacks with similar health benefits but lower calorie counts

According to Malhotra some alternatives are:

Roasted Chickpeas: High in protein and fiber, they provide a satisfying crunch with about 120 calories per 1/4 cup.

Air-Popped Popcorn: Low in calories (approximately 30 calories per cup) and high in fiber, it helps keep you full.

Greek Yogurt with Berries: Rich in protein and probiotics, a serving (about 150 calories) supports digestion and satiety.

Vegetable Sticks with Hummus: This combination offers fiber and healthy fats, totaling around 100 calories for a serving of hummus and veggies.

Roasted Makhana (Fox Nuts): Low in calories (approximately 60 calories per cup) and high in nutrients, they make a great crunchy snack.

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