3

votes

Are some nuts better for you than others?

Answered on September 12, 2014
Created April 03, 2010 at 9:29 AM

Are some nuts better for you than others and if so, which types would be found higher on the list; ones that may be eaten liberally and which ones would be found lower on the list; the ones to eat less often?

77877f762c40637911396daa19b53094

(78467)

on April 05, 2010
at 03:22 AM

Thanks @David Moss. I'll try to ration them.

Medium avatar

(7073)

on April 04, 2010
at 09:37 AM

Absolutely, agree with this - I tend not to eat nuts anyway, only in autumn, but the info which has been dug up here is really interesting, looks like the phytic acid level in most nuts (apart from chestnuts) makes them a *very* occasional treat to my mind.......

E35e3d76547b18096a59c90029e7e107

(15613)

on April 04, 2010
at 08:34 AM

@gilliebean. Added a section on phytic acid to the post.

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on April 04, 2010
at 07:03 AM

You could always soak then dehydrate your nuts to neutralize the phytic acids.

E35e3d76547b18096a59c90029e7e107

(15613)

on April 03, 2010
at 09:16 PM

@ AnnaA: 8% but since they're 32% carb, I tend to automatically exclude them when I think of nuts anyway...

Medium avatar

(7073)

on April 03, 2010
at 05:32 PM

Yes, macadamia are very expensive, but worth buying once in a while, they taste great too and are filling

Medium avatar

(7073)

on April 03, 2010
at 05:31 PM

For the sake of simplicity I included peanuts here, just because when one thinks of nuts, one thinks of peanuts......but thanks for the reminder.

9d43f6873107e17ca4d1a5055aa7a2ad

on April 03, 2010
at 03:43 PM

Peanuts aren't nuts, they are legumes

77877f762c40637911396daa19b53094

(78467)

on April 03, 2010
at 02:53 PM

What are the stats on cashews, my husband's favourite?

E35e3d76547b18096a59c90029e7e107

(15613)

on April 03, 2010
at 10:43 AM

Hmm, probably about a (100g) bag every couple of weeks on average. I wouldn't be averse to eating them more regularly, but they're quite a bit more expensive than my other sources of pure fat (double cream and dessicated/creamed coconut). On paper (i.e. if we can absorb it) they contain a fair bit of magnesium, so often I'll have them when I'm lacking mg for whatever reason.

Medium avatar

(7073)

on April 03, 2010
at 10:09 AM

David, how much is 'occasionally' - when you say you occasionally eat macadamias?

Medium avatar

(7073)

on April 03, 2010
at 10:07 AM

David, how many nuts do you eat per day and do you snack on them?

E35e3d76547b18096a59c90029e7e107

(15613)

on April 03, 2010
at 09:50 AM

15.5% o-6, 24.4% MUFA, 6.8% SFA (virtually no omega 3). http://www.nutritiondata.com/facts/legumes-and-legume-products/4355/2

Medium avatar

(7073)

on April 03, 2010
at 09:46 AM

do you know what omega 6 % peanuts have?

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2 Answers

8
E35e3d76547b18096a59c90029e7e107

(15613)

on April 03, 2010
at 09:44 AM

Purely in terms of omega 6, I would say: macadamia nuts (1.2% o-6) are by far the best (the only nuts I eat), then hazelnuts (8%), then almonds (12%). After that I think you're into markedly unhealthy territory. Walnuts might seem to be an exception since they're 38% o-6 and 9% o-3, but apart from the fact that that's a lot of omega 6, the omega-3 being ALA doesn't really count, imo, since you won't get most of the benefits that you would from EPA/DHA.

The other thing to worry about would be levels of antinutrients. Unfortunately it's very difficult to find any figures for levels of phytic acid etc, in nuts, and even harder to find data on precisely how antinutritious various antinutrients are. On that basis I'm occasionally eating macadamia nuts since they're convenient and mostly MUFA, but not as a staple by any means.


Edit: On phytic acid: Here's a list of the levels of phytic acid in nuts. Typically around 1500mg per 100g for the true nuts (toasted peanuts are 900). As to methods for reducing phytic acid, this paper here is about various methods used on brown rice. Soaking isn't that effective (42-59% for removal for soaking at 10degC after preheating, <20% for soaking for 24hr at 25degC without preheating), fermenting was the only really effective method (56-96%). Interestingly, soaking also led to a loss of nutrients from the food.

E35e3d76547b18096a59c90029e7e107

(15613)

on April 03, 2010
at 10:43 AM

Hmm, probably about a (100g) bag every couple of weeks on average. I wouldn't be averse to eating them more regularly, but they're quite a bit more expensive than my other sources of pure fat (double cream and dessicated/creamed coconut). On paper (i.e. if we can absorb it) they contain a fair bit of magnesium, so often I'll have them when I'm lacking mg for whatever reason.

E35e3d76547b18096a59c90029e7e107

(15613)

on April 03, 2010
at 09:50 AM

15.5% o-6, 24.4% MUFA, 6.8% SFA (virtually no omega 3). http://www.nutritiondata.com/facts/legumes-and-legume-products/4355/2

Medium avatar

(7073)

on April 03, 2010
at 05:32 PM

Yes, macadamia are very expensive, but worth buying once in a while, they taste great too and are filling

9d43f6873107e17ca4d1a5055aa7a2ad

on April 03, 2010
at 03:43 PM

Peanuts aren't nuts, they are legumes

Medium avatar

(7073)

on April 03, 2010
at 10:07 AM

David, how many nuts do you eat per day and do you snack on them?

Medium avatar

(7073)

on April 03, 2010
at 10:09 AM

David, how much is 'occasionally' - when you say you occasionally eat macadamias?

A89f9751a97c3082802dc0bcbe4e9208

(13978)

on April 04, 2010
at 07:03 AM

You could always soak then dehydrate your nuts to neutralize the phytic acids.

E35e3d76547b18096a59c90029e7e107

(15613)

on April 03, 2010
at 09:16 PM

@ AnnaA: 8% but since they're 32% carb, I tend to automatically exclude them when I think of nuts anyway...

Medium avatar

(7073)

on April 03, 2010
at 09:46 AM

do you know what omega 6 % peanuts have?

77877f762c40637911396daa19b53094

(78467)

on April 03, 2010
at 02:53 PM

What are the stats on cashews, my husband's favourite?

E35e3d76547b18096a59c90029e7e107

(15613)

on April 04, 2010
at 08:34 AM

@gilliebean. Added a section on phytic acid to the post.

77877f762c40637911396daa19b53094

(78467)

on April 05, 2010
at 03:22 AM

Thanks @David Moss. I'll try to ration them.

Medium avatar

(7073)

on April 03, 2010
at 05:31 PM

For the sake of simplicity I included peanuts here, just because when one thinks of nuts, one thinks of peanuts......but thanks for the reminder.

1
0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on April 03, 2010
at 11:37 PM

Nuts and seeds should really be eaten in the autumn or winter. They are Omega 6 winter fats to be ???stored??? for the long haul unlike Omega 3s ( grass fed beef, oily fish, etc) that are short term fats for the spring and summer. Almonds, Walnuts seem to be lower in Omega 6???s so a small amount would make sense. I stopped eating nuts and seeds about 5 months ago ??? I don???t miss them but still ???sprinkle??? some grind nuts on some foods just make it different.

Coconut (oil/butter) on the other hand is a year round staple for me.

Medium avatar

(7073)

on April 04, 2010
at 09:37 AM

Absolutely, agree with this - I tend not to eat nuts anyway, only in autumn, but the info which has been dug up here is really interesting, looks like the phytic acid level in most nuts (apart from chestnuts) makes them a *very* occasional treat to my mind.......

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