Nuts and seeds are typically regarded as nutritious, health-promoting foods and since they were around before humans even existed, it’s hard to argue that they’re not really Paleo!
A mere 20 grams of tree nuts per day is associated with substantially reduced risk (think 20-70%) of cardiovascular disease, cancer, neurodegenertative disease, kidney disease, diabetes, infections, and mortality from respiratory disease. Even three 1-ounce servings per week can lower all-cause mortality risk by a whopping 39%, meaning that not only can eating nuts on a regular basis improve health but they can potential extend lifespan too.
Nut consumption is also known to decrease markers of inflammation, including CRP, IL-6, TNF-α, IL-18 and some endothelial markers (called adhesion molecules). There’s emerging evidence of beneficial effects on oxidative stress, vascular reactivity, and hypertension. Numerous studies show that people who regularly eat nuts tend to have more favorable blood lipid profiles, and one meta-analysis of 25 clinical studies showed that nut consumption had a dose-response cholesterol-lowering effect. Interventional studies consistently show that increasing nut intake has a cholesterol-lowering effect, even in the context of healthy diets. Plenty of research suggests that, despite their energy density, nuts and seeds don’t contribute to weight gain, and they may even protect against obesity and diabetes.
The health benefits of nut and seed consumption can be attributed to their nutritional content, rich in antioxidant vitamins, essential minerals including being a major dietary source of magnesium, dietary fiber, L-arginine, and some nuts contain high levels of heart-healthy monounsaturated fats and the omega-3 fatty acid alpha-linolenic acid. Brazil nuts are fantastic sources of selenium (a relatively hard-to-get antioxidant mineral), pistachios are rich in prebiotic fiber, walnuts are high in anti-inflammatory omega-3 fats, and nuts and seeds in general tend to be good sources of copper, manganese, vitamin B1, vitamin B9, tocopherols (vitamin E), phytosterols, and phenolic compounds. In fact, nuts are often rich in the same minerals that Paleo adherents tend to be low in (especially people who don’t eat much organ meat), and in that sense, are valuable addition to the menu to help ensure nutritional adequacy.
Unfortunately, it’s common within the Paleo community to take this evidence as carte blanche to consume nuts with abandon! Five pound bag of almonds from Costco anyone? But, there’s some very compelling reasons to think of nuts more as a condiment and less as a staple food.
Health benefits of nut consumption do not continue to increase beyond about 20 grams per day, and there’s some evidence that consuming large amounts of nuts daily can increase disease risk (at least for stroke). That means we get benefits with about a palmful of nuts and seeds per day but that eating more than that won’t do us any favors (and may potentially undermine our health).
Furthermore, tree nuts are one of the most allergenic foods, with true allergies (meaning the body produces IgE antibodies against proteins in nuts) estimated at about 1% of the total population and some preliminary scientific studies showing that nut intolerance (meaning the body produces IgG antibodies against proteins in nuts) may affect a whopping 20 to 50% of us. There are two ways to diagnoses allergy and intolerance to nuts. First is to do food allergy and sensitivy testing (a blood test that looks for IgE and IgG antibodies and sometimes IgA and IgM antibodies against various food antigens) and second is to perform an elimination diet (see page tk). If you aren’t sure, they may be worth avoiding (at least temporarily), especially for people with digestive or autoimmune disorders (see The Reintroduction Quick-Start Guide: A New FREE download!).
One study showed that cashews are one of the most common nut intolerances, affecting upwards of 50% of us. In comparison, incidence of intolerance to almonds was about 28%, Brazil nuts was 23% and walnuts was 3%. Note this study included people with gastrointestinal symptoms and did not represent the general population.
Nuts and seeds are also relatively concentrated sources of phytates. Phytate is the salt of phytic acid—that is, it is phytic acid bound to a mineral. Within the seed, the primary function of phytic acid is as a storage molecule for phosphorus, but it also serves as an energy store, as a source of cations (positive ions) for various chemical reactions in the plant, and as a source of a cell wall precursor called myoinositol. Because phytate is formed when phytic acid binds to minerals—typically calcium, magnesium, iron, potassium, and zinc—these minerals are then unavailable to be absorbed by the gut. Therefore, the consumption of phytate-rich foods like grains and legumes can cause mineral deficiencies, especially when these phytate-rich foods displace other mineral-rich foods in the diet. Our gut bacteria can liberate some of these valuable minerals from phytates for us, but their capacity is limited, which might partially explain why we cease to see benefits from nut consumption beyond 20 grams daily.
Along with blocking mineral absorption, phytates also limit the activity of a variety of digestive enzymes, including the proteases trypsin and pepsin, as well as amylase and glucosidase. This means that phytates can be as devastating to the gut barrier and gut microbiota as digestive enzyme inhibitors, namely by increasing gut permeability (by stimulating the pancreas to release excess digestive enzymes) and feeding bacterial overgrowth (by inhibiting digestion).
It’s important to emphasize that excessive dietary phytate and phytic acid are the problem. Phytates are also present in much lower concentrations in nonreproductive plant parts (like leaves and stems). Consuming phytates in more moderate quantities may actually provide an important antioxidant function and help reduce cardiovascular risk factors and cancer risk. Also, moderate consumption means that a healthy amount and variety of gut bacteria will be able to liberate some minerals from the phytate and make them more absorbable. In that sense, the scientific literature reinforces the idea that vegetables (with their lower concentration of phytates) are extremely important in our diet, whereas grains deliver levels of phytates that surpass what benefits us, and of course, nuts and seeds are great in moderation.
Nuts and seeds typically contain a large amount of polyunsaturated fats, usually the proinflammatory omega-6 fatty acids (see Why Grains Are Bad, Part 2, Omega 3 vs. 6 Fats and The Importance of Fish in Our Diets). Even the highest omega-3 content nuts (like walnuts) still have ratios of omega-6 to omega-3 fatty acids in the neighborhood of 3 to 1, and many nuts and seeds only contain trace omega-3 fatty acids. Although their omega-6 content has often been used as rationale for limiting nut and seed consumption, most evidence suggests that when these foods are consumed in moderate amounts in whole form (opposed to highly processed oils stripped of most micronutrients and phytochemicals), their net effect is antiinflammatory due to the presence of other beneficial compounds—such as vitamin E, dietary fiber, L-arginine, and phenolic compounds. In other words, omega-6 content alone doesn’t appear to be a reason to cut out nuts and seeds completely and instead reinforces the concept of moderate consumption.
What’s more, two exceptions to the omega-6 concern are coconut and macadamia nuts, both of which contain a very low percentage of their fats as polyunsaturated fats. The fat in coconut is largely medium-chain saturated fats. The fat in macadamia nuts is predominantly monounsaturated. (These two particular nuts are also some of the lowest in terms of phytate levels!)
Overall, nuts and seeds can definitely fit within a Paleo framework, but are best consumed in moderation (1 ounce per day) and should be avoided for people with allergies or sensitivities.
What About Coconut?
Unlike most nuts and seeds, coconut does not contain much omega-6 fatty acids. Instead, coconut is rich in Medium Chain Triglycerides (MCTs), a very special “short”-chain saturated fat with diverse health benefits (see page tk). Approximately 60 percent of the fat in coconut is MCTs.
Coconut is also a rich source of manganese, a mineral necessary for enzymes that work to protect the body from and repair damage caused by free radicals. Copper, iron and selenium are also found in good quantities in coconut, as are calcium, magnesium, phosphorous, potassium, and zinc to a lesser degree. Coconut is a fairly good source of many B-vitamins, including thiamin, riboflavin, niacin, vitamin B6, folate, and pantothenic acid. Coconut is also a source of vitamins C and E, phytosterols, and fiber. In fact, coconut contains quite a lot of inulin fiber, a highly-fermentable soluble fiber that beneficial bacteria in our guts love! Inulin fiber is one of the most heavily studied functional fibers (see The Fiber Manifesto; Part 3 of 5: Soluble vs. Insoluble Fiber).
Coconut has long been recognized for its ability to boost the immune system, and act as an antibiotic, antiviral, antibacterial, antifungal and antimicrobial (basically small things that might make you sick don’t like coconut). It is even believed that a few times daily dose of coconut is one of the best things you can do to restore healthy gut flora (I don’t think there are any studies proving this though). It should be noted though that coconut does contain some phytic acid (although much, much lower than most tree nuts), which can be a problem for some people and does suggest that coconut too should be consumed in moderation.
Coconut oil also has diverse antimicrobial properties. Dietary MCTs have been shown to radically reduce the production of a variety of proinflammatory cytokines (meaning they reduce inflammation), increase activity of the histamine-clearing enzyme diamine oxidase (great for histamine intolerance and allergy), increase mucus production (great for gut barrier health), and support gut-barrier healing (by increasing cell-turnover rate in the gut). However, MCTs can also increase the secretion of IgA antibodies in the gut (specifically in the Peyer’s patches), which may be problematic for some people, despite all the other benefits. If you have any reaction to coconut or palm oil, switch to other healthy fats for your cooking.
Nutritional Information for Common Nuts and Seeds
Nut or Seed | Calories per 1 ounce serving | Carbo-hydrate (g) | Fiber (g) | Saturated Fat (g) | Mono-unsaturated Fat (g) | Omega-3 Fat (g) | Omega-6 Fat (g) | Plant sterols (mg) | Vitamins and Minerals (>10% RDA in a 1 ounce serving) |
Almonds | 161 | 6.1 | 3.4 | 1 | 8.6 | 0.2 | 3.4 | 33.6 | Vitamin B2, Vitamin E, Magnesium, Phosphorous, Copper, Manganese |
Brazil Nuts | 184 | 3.4 | 2.1 | 4.2 | 6.9 | 0.05 | 5.8 | unknown | Vitamin B1, Magnesium, Phosphorous, Copper, Manganese, Selenium |
Cashews | 155 | 9.2 | 0.9 | 2.2 | 6.7 | 0.2 | 2.2 | 44.2 | Vitamin K, Iron, Magnesium, Phosphorous, Zinc, Copper, Manganese |
Chestnuts | 60 | 12.8 | 2.3 | 0.1 | 0.2 | 0.03 | 0.22 | unknown | Vitamin C |
Chia Seeds | 137 | 12.3 | 10.6 | 0.9 | 0.6 | 4.9 | 1.6 | unknown | Calcium, Phosphorous, Manganese |
Coconut | 185 | 6.6 | 4.6 | 16 | 0.8 | 0 | 0.2 | 24.2 | Copper, Manganese |
Flax Seeds | 150 | 8.1 | 7.6 | 1 | 2.1 | 6.3 | 1.7 | unknown | Vitamin B1, Magnesium, Phosphorous, Copper, Manganese, Selenium |
Hazelnuts | 176 | 4.7 | 2.7 | 1.3 | 12.8 | 0.24 | 2.2 | 26.9 | Vitamin E, Vitamin B1, Magnesium, Copper, Manganese |
Macadamia Nuts | 201 | 4 | 2.4 | 3.4 | 16.5 | 0.06 | 0.36 | 32.5 | Vitamin B1, Copper, Manganese |
Pecans | 193 | 3.9 | 2.7 | 1.7 | 11.4 | 0.28 | 5.8 | 28.6 | Vitamin B1, Copper, Manganese |
Pine Nuts | 188 | 3.7 | 1 | 1.4 | 5.3 | 0.31 | 9.4 | 39.5 | Vitamin E, Vitamin K, Magnesium, Phosphorous, Zinc, Copper, Manganese |
Pistachios | 156 | 7.8 | 2.9 | 1.5 | 6.5 | 0.71 | 3.7 | 60.5 | Vitamin B1, Vitamin B6, Phosphorous, Copper, Manganese |
Pumpkin Seeds | 151 | 5 | 1.1 | 2.4 | 4 | 0.51 | 5.8 | unknown | Vitamin K, Iron, Magnesium, Phosphorous, Zinc, Copper, Manganese |
Sesame Seeds | 160 | 6.6 | 3.3 | 1.9 | 5.3 | 0.11 | 6 | 200 | Vitamin B1, Vitamin B6, Calcium, Iron, Magnesium, Phosphorous, Zinc, Copper, Manganese |
Sunflower Seeds | 164 | 5.6 | 2.4 | 1.2 | 5.2 | 0.21 | 6.5 | 150 | Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E, Magnesium, Phosphorous, Copper, Manganese, Selenium |
Walnuts | 183 | 3.8 | 1.9 | 1.7 | 2.5 | 2.5 | 10.7 | 20.2 | Magnesium, Phosphorous, Copper, Manganese |
Citations
Atkinson W et al. Food elimination based on IgG antibodies in irritable bowel syndrome: a randomised controlled trial. Gut. 2004 Oct; 53(10): 1459–1464.
Aune D, et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies.BMC Med. 2016 Dec 5;14(1):207.
Guasch-Ferré M, et al. Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial. BMC Med. 2013 Jul 16;11:164.
Ros E. Health benefits of nut consumption .Nutrients. 2010 Jul;2(7):652-82.
Salas-Salvadó J, et al. The effect of nuts on inflammation. Asia Pac J Clin Nutr. 2008;17 Suppl 1:333-6.
I love your honesty and explanations. Thank you for being real!
Thank you! I have always been a person who wears my heart on my sleeve. I’m glad that that comes through in a positive way! 🙂
Are macadamias really low in phytate relative to other nuts? Or is it that they have more oil, so less phytate per gram?
Oh, boy. You make good points but honestly I can’t imagine limiting my intake of nuts. I’ve already given up grains, dairy, legumes and sugar. Nuts are one of my few luxurious yummy foods at this point (besides chocolate and bacon).
Not everyone needs to. I feed tons of nuts to my husband (who desperately needs the calories) and let my kids eat pretty much as much as they want. 🙂
Same!!
Do you soak all the nuts you use? I saw the almonds in the lunch picture and wondered if they had been soaked.
No, I don’t. My husband and kids seem okay with straight nuts and I just don’t eat them.
Great post. I know cutting out nuts — or drastically reducing them — would help me to lose the few pounds that still dog me even after going (mostly) Paleo. Thanks for this little reminder.
What about almond meal/flower?
It has the same issues as whole almonds.
Do nut milks cause the same issues and is there any information on the omega ratio’s in these products? Almond milk would be my main concern! Thanks again!!
Nut milk will have phytic acid and the fats, so yes, nut milks still can be a problem.
I’m IGg reactive to coconut and am having a hard time finding a replacement for nuts. I would eat a granny smith with some almond butter or a brazil nuts/pistachios paired with a fruit to help get me through the low energy slumps at work. Any suggestions?
Jerky? Bacon? Can of fish? Cup of broth? I can’t eat nuts or seeds or coconut either. I don’t typically snack, but if I do it’s usually a large mug of broth or maybe a piece of fruit.
Pâté is my favorite snackable. It’s really tasty with green apple wedges. I’ll also snack on half an avocado. And pemmican!
What other oils & flour do you recommend using since my son is allergic to nut? I’m also not crazy about coconut oil
Could you suggest more recipes that are tree nut and coconut free? I am allergic to both and find it difficult to find Paleo recipes without them. Thanks!
You can view all of Sarah’s nut-free baking recipes (some may include coconut) here: https://www.thePaleomom.com/category/recipes/Paleo-baked-goods/nut-free-baking All of Sarah’s AIP (auto immune protocol) recipes are nut free (although some may contain coconut) and can be found here: https://www.thePaleomom.com/category/recipes/aip-friendly The Paleo Approach Cookbook will be available in August and will contain over 100 AIP recipes. You can learn more about the book here: https://www.thePaleomom.com/about-the-Paleo-mom/the-Paleo-approach-cookbook — Tamar, Sarah’s assistant
So how much is too much? Is a table spoon of almond butter a day ok? I use it for a quick snack with berries. I’m in a rush a lot
Everyone is different. How much is too much for you depends on how well you tolerate nuts and also how well you balance your omega-6s and omega-3s. – Christina, Sarah’s assistant
As an avid hiker, backpacker, and kayaker finding light portable foods that are nut-free and Paleo is difficult. I’m also sensitive to eggs and legumes (lectins). Any advice or direction wily be greatly appreciated as I have planned some week long trips out in the back country.
Last of my addictions to wean off of. I wish there was an easy go to snack besides my veggies and protein. Not doing grains, sugar and beans really limits my choices. I too would like some suggestions.
Does any of the information change if not only are the nuts soaked and dehydrated, but made into a ‘butter’?
If, as you say, “Phytic acid is an antinutrient that binds to minerals, typically iron, calcium and magnesium… in your small intestine and makes them unavailable for your body to absorb,” then why would we ever eat them? I am working *really* hard to increase my mineral intake and keep in all those minerals! The way you wrote this article and the 9/4/12 article on AIP&Nuts, you are quoting reasons why they are problematic but then stating it’s ok to eat them.
Perhaps it’s the Omega-6, or perhaps it’s the phytic acid irritating your gut that gives you issues with them. And perhaps that isn’t a problem for your husband and kids. But if their guts aren’t as sensitive as yours, would they even know or have symptoms of mineral absorption blockages? Unless they are bingeing on nuts, they may still be getting enough minerals. But why recommend foods that have antinutrient properties? Yes they are delicious, but so are a bunch of other things that we also don’t eat because of the ways they counteract our health practices.
I would really like to see a more definitive article on nuts that addresses the antinutrient properties of phytic acid and which makes addendum to your previous articles about it.
thanks for the info, shared it on my FB page
I can not use tree nut products & coconut products due to allergies
Thanks Paleo Mom! Great article!
Almost everything in the Paleo diet (especially baked goods) is made with nuts and it’s just so refreshing to hear a call for nut moderation (and a cookbook with coconut). Since I’m allergic to nuts, your autoimmune protocol books are an amazing resource, even though I’m not on AI.
By the way, I know you’re really busy, but it would be amazing to see an article some time in the future about how allergies and Paleo relate (and/or if they have any connection at all). I know it has to do with immune system over-sensitivity – but is there any way to ‘cure’ them with a nutrient-rich diet?
Thanks!
Coconuts are not tree nuts. You may have a sensitivity or even an allergy to coconut but it’s not because it’s a nut. It’s a fruit. So before you exclude coconut from delicious foods you can eat, do some more reading about it. It’s too good a food to exclude if you don’t need or want to.
Thank you for this wonderful informative post. I’m really surprised though, that you didn’t mention anything about soaking nuts before eating them! Nuts give me a BIG tummy ache if I don’t soak them, but after soaking I can tolerate them just fine. Soaking reduces phytic acid/enzyme inhibitors, which makes nutrients more available the nuts WAY easier to digest! Would you consider revising this post to include a bit of info on soaking?