Can someone please explain why so many Paleo sites list Macadamia Nuts and Cashews as the most desirable and Walnuts as the least desirable? For instance, Whole9 lists Cashews, Hazelnuts & Macadamia Nuts as "best", Almonds, Brazil Nuts, Pistachios & Pecans as "occasional" and Walnuts as "limit". When I do a comparison on Omega-6s to Omega-3s in each nut (1 oz serving, data from USDA nutrition database), the best ratios are English Walnuts (4:1), , Macadamia Nuts (1:7), Chestnuts (1:8) or Black Walnuts (1:16) ... and then way down the list Pecans (1:21), Hazelnuts (1:90), Cashews (1:125) and Almonds (1:1987). What other info is playing in to the ranking of nuts? As I see it, if you're going to grab a handful, you're best off with the nut and / or seed with the higher Omega-3 content, right? Of, is the Omega Conversion Pathway the missing link, e.g., degradation in conversion of ALA to DHA? Thanks ...
asked byMacKenzie (15)
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on January 23, 2013
at 07:08 PM
You could obsess over total PUFAs and PUFA ratios, but just eat real food and don't sweat it. Nuts are real food. When you get into oils (not whole food, though mostly real), then you can analyze to your heart's content.
on January 23, 2013
at 06:43 PM
Things like hazelnuts, almonds, Brazil nuts, cashews, pistachios, and macadamias have much more monounsaturated fat than polyunsaturated. So even though the ratio of 6 to 3 is high, the total polyunsaturated content is low (compared to mono).
Walnuts are fairly high in 3 compared to other nuts, but they still have a lot of 6. (Far more 6 than 3, in fact, and unlike the nuts above, walnuts are mostly poly.)
Kind of like the scenario that's often used to show percentages versus absolute amounts:
Would you rather have 99% of my money, or 2% of Donald Trump's money?
on January 21, 2013
at 10:55 PM
You're thinking of it wrong. Has nothing to do with Omega 3s. You want the most saturated fat and the least polyunsaturated. So, mac nuts win every time.
on February 19, 2013
at 07:11 PM
Agreed with some of the other answers in that "it's not about high Omega-3". Part of this in my experience is from having purchased bag after bag after bag of rancid walnuts. Ugh.
I am thinking because Omega-3s are so fragile that walnuts by definition are the most delicate of all nuts regarding shelf life, so for now I'm just leaving them on the shelf and out of my GI.