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?
asked byLouisa (7073)
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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.
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.