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Which nuts to eat, which not to eat?

Answered on August 19, 2014
Created May 29, 2013 at 8:57 AM

Hello! What kinds of nuts would you recommend for a healthy paeleo diet? Which ones are very nutricious? I favor walnuts and almonds. But I can't eat hazel because it makes my mouth itch. I read that peanuts are not really nuts but legumes.

cheers Marc

618fc5298c4a96b817c4918c795a875f

(1217)

on August 05, 2013
at 10:29 PM

Whole Foods has a sprouted pumpkin/sunflower seed mixed with ayurvedic spices in their bulk bins - SO AMAZING!!! But beware - they are very expensive and completely addicting. Don't try them! Forget I ever said anything about them

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on August 02, 2013
at 03:15 PM

Tocotrienes are essentially absent in a natural human diet except in trace amounts. Bemoaning the lack of tototrienes in nuts is odd, given that most every food has tocopherols, not tocotrienes.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 31, 2013
at 12:50 AM

Peanuts do actually have quite a bit good going for them, despite their being legumes botanically.

0b7c3e7fd96005f0b2dfd781e512fc2e

(1237)

on May 30, 2013
at 05:55 AM

I hadn't even heard of such nuts. Thanks for the info.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 30, 2013
at 02:12 AM

Cashews are the only nut I'll OD on, I can seriously eat a pound in a sitting (and in another sitting I'll get rid of them... TMI?)

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 30, 2013
at 02:11 AM

Interesting, never heard of them.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 29, 2013
at 05:45 PM

Although you're probably technically right in that walnuts have the best 3/6 ratio, practically you're not, unless the remainder of your diet is completely devoid of any omega 3. Reason being is that it's only technically right because walnuts, unlike virtually all other nuts, contains measurable levels of ALA. However, most other nuts are a lot lower in omega 6, being predominantly MUFA. Walnuts are predominantly PUFA, whith a substantial amount of that coming from omega 6.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 29, 2013
at 02:28 PM

Eh, you eat cooked food, why not cook nuts? No need to fret so much over cooking.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 29, 2013
at 02:28 PM

Why not cashews?

Cf08ad26759fdd206a2c9f9385080a57

(995)

on May 29, 2013
at 01:53 PM

For me, the optimal way to eat them is soaked, sprouted, and baked in the oven at very low temp (170ish).

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13 Answers

best answer

2
125dfe387c83d848c2fe92de6d8bfdf0

(365)

on May 29, 2013
at 09:24 AM

Walnuts & Macadamia nuts have the best ratio of omega-3s. Almonds are a good source of arginine as well. Pecans are another great nut.

I've always steered clear of "peanuts" as well as Cashews.

If you can get your hands on The Paleo Diet by Loren Cordain, he actually has a breakdown of the nuts and their given values :)

~ Cricket

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 29, 2013
at 05:45 PM

Although you're probably technically right in that walnuts have the best 3/6 ratio, practically you're not, unless the remainder of your diet is completely devoid of any omega 3. Reason being is that it's only technically right because walnuts, unlike virtually all other nuts, contains measurable levels of ALA. However, most other nuts are a lot lower in omega 6, being predominantly MUFA. Walnuts are predominantly PUFA, whith a substantial amount of that coming from omega 6.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 29, 2013
at 02:28 PM

Why not cashews?

best answer

1
25f7d9bc6817cb34358661b4d67ddaa0

on May 29, 2013
at 11:29 AM

Most of paleo eaters are takes all nuts as a snacks on daily basis because nuts are very good and healthy snacks that's why you can eat nuts as snacks anytime and anywhere. Walnuts, cashews, Brazil nuts, Macadamia Nuts, almonds and Pecans are best nuts for healthy diet.

8
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 29, 2013
at 11:11 AM

Eat any and all, just not too many or too often.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 30, 2013
at 02:12 AM

Cashews are the only nut I'll OD on, I can seriously eat a pound in a sitting (and in another sitting I'll get rid of them... TMI?)

3
77188106a9c27a22ad47d0ef7318de7a

(922)

on May 29, 2013
at 04:39 PM

Pili nuts are by far my favorite nut. They are high in vitamin E and magnesium, but low in omega-6. They're a tropical nut that grows in the wild. They're by far the best tasting nut I have ever eaten. They taste like a really buttery macadamia nut. You can find 'em soaked and dehydrated from Stephen James Organics, Amazon, or nut.com has them roasted and salted. Definitely look into them as they are not a cultivar, which puts them at the top of the list of "paleo" foods in my book.

0b7c3e7fd96005f0b2dfd781e512fc2e

(1237)

on May 30, 2013
at 05:55 AM

I hadn't even heard of such nuts. Thanks for the info.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 30, 2013
at 02:11 AM

Interesting, never heard of them.

1
C0be9c3a5e1600bfba629e898f261e09

(10)

on August 05, 2013
at 08:55 PM

Hi, here is a good article on nuts, which concludes that they are not really good for you:

http://paleodietlifestyle.com/are-nuts-and-seeds-healthy/

Macadamia nuts seem to be the exception.

1
10ec51c0e6e41939215a55316ad3d0b7

on August 02, 2013
at 03:10 PM

Since most nuts and seeds have very high omega 6 content, I limit my regular consumption and options. I favor pumpkin seeds/pepitas since they provide good vitamin K and are high in protein and relatively low in fat.

618fc5298c4a96b817c4918c795a875f

(1217)

on August 05, 2013
at 10:29 PM

Whole Foods has a sprouted pumpkin/sunflower seed mixed with ayurvedic spices in their bulk bins - SO AMAZING!!! But beware - they are very expensive and completely addicting. Don't try them! Forget I ever said anything about them

1
89985542ffc00c296552951369fe809a

on May 30, 2013
at 02:39 AM

All nuts are great except PEANUTS! They're not even nuts- IMPOSTERS!!! Walnuts are actually the healthiest nuts out there, but I really do love Chestnuts!

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 31, 2013
at 12:50 AM

Peanuts do actually have quite a bit good going for them, despite their being legumes botanically.

1
Medium avatar

(10611)

on May 29, 2013
at 11:34 PM

As a first choice eat the nuts that grow naturally where you live. In my area that's hazelnuts and walnuts, which were also eaten by the indigenous population.

1
089dd41b18fbb95ebb5347cded708d98

(5635)

on May 29, 2013
at 06:29 PM

i usually stick to sunflower seeds, sesame seeds (tahini), and almonds. I eat macadamias when I make desserts but they are too expensive to eat on a regular basis.

1
C6032b723b12cf0073ec6d22c5f4e7ae

on May 29, 2013
at 03:39 PM

Chestnuts are low in both fat and enzyme inhibitors, so they're quite healthy. They're also quite sweet and starchy, however.

1
D7b12d3b022ec97ea1c0647380cfff97

on May 29, 2013
at 01:25 PM

Also, avoid any roasted variety as the heating process increases the chances of oxidation.

Good information can be found in a couple of Mark Sisson's articles here:

http://www.marksdailyapple.com/nuts-omega-6-fats/#axzz2UcRJbRvm

http://www.marksdailyapple.com/nuts/#axzz2UcRJbRvm

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on May 29, 2013
at 02:28 PM

Eh, you eat cooked food, why not cook nuts? No need to fret so much over cooking.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on May 29, 2013
at 01:53 PM

For me, the optimal way to eat them is soaked, sprouted, and baked in the oven at very low temp (170ish).

0
2036088993d884cf0c1d603ba56bec4d

on August 01, 2013
at 10:20 PM

Forget about peanuts being LABELLED as a legume. This is just as irrelevant as calling a Chestnut a nut. If you don't know, chestnuts have very little fat and are super high in carb's. They are much closer to a potato in macro's than any nut. Likewise peanuts are much closer in content (fats and proteins) to nuts than ANY legume.
Virtually all nuts are high in Omega-6, phytates, and PUFA. Even the almond that paleo eaters consume liberally - some way too much via almond butter and flour. The almond is arguably only slightly more healthy than a peanut and not enough to warrant their increased cost. The only nutrient that an almond has in significant amount above a peanut is Vitamin-E being about 3-4 times higher. But given almonds and peanuts have the lower quality Alpha-Tocopherols type of Vitamin-E (not the more effective tocotrienols type), you're better off looking elsewhere for you Vit-E. All considered, the healthfulness of almonds looks to be exaggerated. Now, one thing that everyone leaves out about peanuts is that they have 3-4 times more selenium than an almond. Selenium is the important and relatively hard to find mineral that everyone touts Brazil Nuts for. All other nutrient content of peanuts versus almonds does not differ enough to really care about - especially since you should not be eating more than say a handful or so per day anyway (or couple spoonful's of nut butter). Aflatoxins and lectins are often show up in many other types of both plant an animal foods. The mold that produces Aflatoxin also grows on paleolithic foods. It is not specific to peanuts. Humans in general have a high tolerance for them. So this is another red herring. Peanuts and peanut butter are tested for aflatoxin. Peanuts are only marginally higher than almonds in PUFA fat. Another red herring. I believe that the statement that peanuts are not a "paleo" food is just wrong. Where is the evidence that peanuts did not exist during the paleolithic? You can't condemn them just because they don't grow on a tree. Potatoes and other tubers grow in the ground the same as peanuts. The main issue with peanuts and peanut butter, like most other types of foods, including other nuts, is how it is prepared.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on August 02, 2013
at 03:15 PM

Tocotrienes are essentially absent in a natural human diet except in trace amounts. Bemoaning the lack of tototrienes in nuts is odd, given that most every food has tocopherols, not tocotrienes.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on May 29, 2013
at 05:42 PM

Now, no nut is "best," that depends on the rest of your diet- the "synergy" between x nut nutrients and the nutrients in the rest of your diet.

But, if you're worried about their caloric density (palatability), almonds are, as of the latest science, the best choice. Why? Because you only absorb 68% of their calories.

http://ergo-log.com/almonds-contain-fewer-calories-than-you-think.html .

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