Good Lifestyle

If you prefer to broadcast it ontoast, throwing on a salad, applying it on a sandwich worthy of Instagram or crushing it inguacamole, there is no denying thatlawyer has become a culinary craze in recent years. And even if the lawyer boasts of so-calledFats "healthy"It is possible to have too much good thing. So, what exactly what happens when you eat too much lawyer? Well, experts say that it depended on a constant way that it could potentially deny some of the benefits of eating too many long-term lawyer.

"Fat in the lawyer is mainlymonounsaturatewho lowers"Bad" LDL cholesteroland can increase the "good" cholesterol HDL, reducing the risk of heart disease, "explains Andres Ayesta, a dietitian and founder registrantNutrition. "It is also a source of nutrient power plant, with high levels of vitamin K, folate, potassium and many vitamins B."

According toNational health institutesMonoinsaturated fats also contain vitamin E, which helps support your vision and a healthy immune system. TheAmerican Heart Association Note that by reducing your LDL cholesterol, these greases can also reduce your risk of stroke.

Let's see a clear thing. Fat is not something to fear - and in fact, an essential substance that protects your organs, gives you energy and helps your body better absorb some vitamins. That said, Ayeta says that a medium lawyer contains 240 calories and 24 grams of fat - which is rather an opening of the eyes when you consider that theRecommended daily admission for fat It is about 44 to 77 grams if you eat 2,000 calories a day.

In this spirit, you may want to reconsider your portions, because they are some of the side effects you can experiment with too much lawyer. Here's what you should know, and for healthier advice, make sure you check out our list ofThe 7 healthiest foods to eat right now.

According to Ayesta, the lawyer can be a super easy to eat too much because he has a high energy density, which means that he has a large number of calories in a very smallportion.

"Since the lawyers are a great source of nutrients and healthy fats, there are foods that certainly pepper to eat too much," he explains. "However, as with any food, eating excess lawyers will result in weight gain. If eating large quantities of lawyer in a day leads to an increase in calories than an individual burning, the excess energy will be Stocked as grease. More than the recommended amounts of one-day fats do not result in any additional nutritional advantage, even if they are considered "good" fats ".

Whether you win or not, or not the weight will depend on the frequency to which you eat too much lawyer, how much fat you consume other foods and level of physical activity, among other factors. The end result, however, is that if you do not burn these additional calories of fat, your body will hang on it. So, if you aim to maintain or lose weight, it may be wise to measure part of the lawyer so as not to overload accidentally.Shena Jaramillo, MS, RD, advises about 2 an ounce factories, about 1/4 to 1/3 of the cup.

This is what happens to your body when you eat a lawyer.

Another problem with the loading on the lawyer? It can be almosttoo much Satiatricate. When too high of a percentage of your calorie consumption comes from grease, you probably neglect other key nutrients.

"The fat content can move other nutrients to the meal as you may not feel too hungry to finish your full meal," says Jaramillo.

In other words, because of the high fat andfiber Contents in the lawyer, you may not want to eat other foods that means you will then miss the additional nutrients they have to offer.

"Variety is the key," says Ayesta. "It is best to have a balance of protein, carbohydrates and fats at each meal to reach acceptable ranges for each macronutrient and get all the micronutrients you need in a day."

Speaking of nutrients,That's why you should have nutrients of food, not supplements.

Just because you are not allergic to lawyers does not mean that this will not cause an adverse reaction. Lawyers contain small chain carbohydrates calledpolyols which can have a laxative type effect when consumed in large quantities. And if you have a lawyer intolerance or sensitivity to these natural sugars, you can also experimentbloating, gas or stomach ache up to 48 hours after eating.

"Lawyers are an important source offiber, with a single lawyer providing about half of the daily recommended fiber consumption, "explains Jaramillo." While the fiber is incredibly important for health (and most Americans do not get sufficient), have too much meal can lead to bloating, abdominal pain and constipation, especially if you are not used to a diet Food with high fiber. "

The overload on fiber can be particularly problematic for people with irritable intestine syndrome or other gastrointestinal disorders.

Although the majority of fat in a lawyer is the monounsaturated type, this fruit contains about 3.2 grams of saturated grease per 1 cup portion. This means that about 15% of fat in lawyers is saturated. It is worth noting that this consume too muchsaturated fat can increase yourRisk of type 2 diabetes, heart disease and high cholesterol.

"It has been shown that" saturated grease increases inflammation in the arteries after a single meal and leads to heart disease over time, "says Ayesta." However, it's not a big concern unless You eat several lawyers every day. "

The bottom line is that the fat provided by lawyers is considerably healthier than the one you will find in treated or fried foods - but that does not mean that you are out of the hook in terms of sizes of your portions.

"As with any food choices, it is important to look at the contribution of lawyer in the context of someone's overall diet," said Ayesta. "Although the FDA suggests a 1/3 portion size of a medium lawyer, this can not be used as a standard rule that applies to everyone. Someone who needs more calories in A day (based on a larger body size, more lean muscle, more physical physical activity, etc.) will naturally require more fat in a day. "

The acceptable Macronutrient distribution range (AMDR) is a suggested percentage of the daily calories of an individual who should come from carbohydrates, fats and protein. According to Ayesta, this range is 20 to 35% for fat. For example, a person who eats 2,500 calories a day needs 56 to 97 grams of daily fat - while someone who requires only 1,600 calories a day should stick to 36 to 62 grams of daily fat. Ideally, however, you also want to feed your body with other sources of healthy fat too to harvest the widest range of benefits.

"I would recommend daily 1/3 to 1/2 a lawyer, to leave room with greases from other sources, such as nuts, fat fish and olive oil," says Ayesta.

And do not forget to space your fat intimate throughout the day, this strategy can also increase satiety and promote the absorption of soluble vitamins in greases A, D, E and K.

Now that you know how many lawyers are good for really being on a daily basis, here's18 things you had no idea that you could do with the lawyers.