Healthy Nuts

[IHateMyJob2004]

I eat a small handful of nuts for breakfast and as a snack mid day and night time. So I was thinking about revamping what nuts I actually eat.

Currently, I make a trail mix that has these nuts (and some other stuff to):
CASHEWS
ALMONDS (mostly this, probably 60%-70% of my trail mix nuts are these)
BRAZIL NUTS
PECANS
MACADAMIAS


So, what are the best nuts to eat?

Are there any nuts to avoid, for example nuts that could cause higher cholesterol?

I usually hear people say that Almonds are some of the best nuts. Almonds have vitamin E and a good chunk calcium. And the fats are good for you I think.

Should peanuts (actually not a nut, a legum) be avoided? I typically buy planters brand peanuts granted I don't usually buy them these ays. I read that a fungus can grow on them that can cause liver damage. Seems to be an overblown concerns as far as I am concerned.

Just read that roasted nuts are less desirable. Makes sense ... the roasting process destroys some of the good things like vitamins.


Carbs per cup:
http://www.carb-counter.net/nuts-seeds
Almonds: 18g
Cashews: 43g
pastachio: 33g
pecans: 15g
brazil: 17g
macadamia: 17g
hazlenut: 22g
walnut: 13g

 

[JellyBaby]

This thread is nuts.

Nuts can be high in omega 6 PUFAs and most people get far too many of those vs. omega 3 PUFAs in their diet promoting a pro-inflammatory situation contruting to increased risk of heart disease. The nuts lowest in omega 6 are cashews, macadamias and hazelnuts. The highest are walnuts, brazil nuts and pine nuts.

Nuts can also be high in a toxin called phytic acid which can lead to decreased mineral absorption and some digestive trouble. I'm pretty sure all nuts have lots of phytic acid.

That said, nuts are a good snack and I eat them. The key seems to be eating a small amount every other day or so, just as a snack. Raw nuts are best.

Not sure on peanuts. Some say avoid them although, some say dry roasted is best. I eat 'em once in a while /shrug.

 

[SociallyChallenged]

This thread is nuts.

Nuts can be high in omega 6 PUFAs and most people get far too many of those vs. omega 3 PUFAs in their diet promoting a pro-inflammatory situation contruting to increased risk of heart disease. The nuts lowest in omega 6 are cashews, macadamias and hazelnuts. The highest are walnuts, brazil nuts and pine nuts.

Nuts can also be high in a toxin called phytic acid which can lead to decreased mineral absorption and some digestive trouble. I'm pretty sure all nuts have lots of phytic acid.

That said, nuts are a good snack and I eat them. The key seems to be eating a small amount every other day or so, just as a snack. Raw nuts are best.

Not sure on peanuts. Some say avoid them although, some say dry roasted is best. I eat 'em once in a while /shrug.

Keep in mind that most sources cite a ratio of 4:1 omega-6 to omega-3 fatty acids ratios. If you're supplementing fish oil and eating fish daily in your diet while eating a moderate amount of nuts, the results are actually beneficial for one's health. As the ratio approaches 10:1 or more - that's when inflammation really starts to come out. I honestly wouldn't suggest against eating nuts, but like everything, it has to be done in moderation.

Also, keep in mind, brazil nuts are extremely high in selenium. Eating 3-4 is fine, but if you eat a lot, it can cause symptoms of gut irritation like nausea and diarrhea. In addition to this, some nuts (like almonds) are very high in oxalate content. This is really only necessary to know if you have a family history or personal history of kidney disease/damage. If you do, then it increases your risk of kidney stones and other complications.

Honestly, eat nuts but don't eat 800cal of them per day. I try to eat 200-400cal of nuts per day. They make me full for a long period of time and my cholesterol is fantastic.

 

[M0oG0oGaiPan]

I get a couple of varieties to keep things interesting. Almonds are my current fave. I weigh out 28 gram servings on a scale, bag them up, and keep them at work for snacks.

 

[IHateMyJob2004]

Holy smokes. I did not know about all the downsides.

I'll have to look into this more.

 

[JellyBaby]

Keep in mind that most sources cite a ratio of 4:1 omega-6 to omega-3 fatty acids ratios. If you're supplementing fish oil and eating fish daily in your diet while eating a moderate amount of nuts, the results are actually beneficial for one's health. As the ratio approaches 10:1 or more - that's when inflammation really starts to come out.

I've read the ideal ratio of O6 to O3 might be as low as 2:1 or even 1:1. From what I understand, many Americans are pushing 10:1 - 15:1 sometimes even as high as 20:1. Yeah, that's likely going to be a problem long-haul. My point is eating a lot of nuts high in O6 isn't going to help the high risk crowd but I agree nuts are a fine snack, nothing to really fear if you normally eat healthy...I had a handful as part of my breakfast this morning...good stuff.

 

[spidey07]

Cashews are a great source of Iron.

 

[SociallyChallenged]

I've read the ideal ratio of O6 to O3 might be as low as 2:1 or even 1:1. From what I understand, many Americans are pushing 10:1 - 15:1 sometimes even as high as 20:1. Yeah, that's likely going to be a problem long-haul. My point is eating a lot of nuts high in O6 isn't going to help the high risk crowd but I agree nuts are a fine snack, nothing to really fear if you normally eat healthy...I had a handful as part of my breakfast this morning...good stuff.

Everybody's got a different opinion. A 1:1 ratio is impossible to achieve and isn't even useful for the body. Arachidonic acid (omega-6) is extremely useful and healthy in the proper amounts, which have been deemed to be around 4:1. It helps promote cardiac health, cellular programs, etc. In excess, it promotes inflammation, but 4:1 isn't excess. If you tried to get a 1:1 ratio, you'd have to take so much fish oil, it would be ridiculous. I don't recommend it because omega-6s have their own benefits. Everyone's on this big omega-3 kick, which I understand. But taking things to the extreme either way is dangerous. For example, think of the people who have a 1:1. If you work out, that actually decreases your inflammatory response. Your inflammatory response is actually part of muscle repair and strength gains. It has been shown that if you negate this inflammatory response, you don't get stronger. So keep this in mind. Moderation is key.

 

[IHateMyJob2004]

is there a site/list anywhere that says how much Omega-6 is in the various kids of nuts?

Via supplement, I take 300,600,900 mg of Omega-3 depending on how well I remember to take it. I'd say I average 600 mg a day.

EDIT:
Found this:
Omega-6 Content Various Nuts (1/4 cup)
Walnuts – 9.5 g
Almonds – 4.36 g
Cashews – 2.6 g
Macadamias – 0.5 g
Brazil nuts – 7.2 g
Hazelnuts – 2.7 g
Pistachio – 4.1 g
Pine nuts – 11.6 g
Pecans – 5.8 g

Omega 3/6 in various nuts/oils/seeds:
http://www.annecollins.com/dietary-fat/omega-3-efa-6-chart.htm

FYI:
There are about 120 grams of nuts in 1 cup.

HUH:
I take fish oil pills. About 1g of Omega-3 a day from that. But I can probably get more than that from a few walnuts. 1/4 cup of walnuts have about 1.5g of Omega-3

My deal:
I do a trail mix of nuts/seeds and some other stuff. Seems like I should just be careful about moderation. And take fish oil as I have been.