Enough with the nuts!
I used to be a bit of a nut. A nut eater, that is.
I would carry around packets of cashew butter in my purse for a quick snack, grab a fruit and nut bar on-the-go, or snack on a handful of almonds before dinner. All the while I believed I was doing something good for my body. After all, I had been told nuts where good for my heart and my waistline. I had even read somewhere that nuts were a practical source of protein.
Human nutrition, however, is an evolving science. I believe it is ok to get it wrong for a bit, as long as we are constantly on the hunt to get it right! Over the course of my study (a constant journey), I have learned that nuts, in fact, should not be classified as a “health food” nor should they be eaten regularly.
Chock full of anti-nutrients
Nuts, like soy, contain anti-nutrients, compounds that interfere with the absorption of nutrients. Nuts are particularly high in an anti-nutrient called phytic acid. Many animals have evolved to digest phytic acid properly, but humans have not. Our inability to digest the phytic acid in nuts leads to a variety of problems.
Phytic acid affects the enzymes in our stomach and intestines that digest food. On the outside, this can cause stomach discomfort, like bloating. Some of my clients have even reported musculo-skeletal pain (lower back pain) caused by the difficulty digesting nuts and seeds. Less visible, but even more serious, effects of phytic acid, include leaky gut – a condition where toxins and bacteria enter the blood stream through the permeable intestinal wall.
Phytic acid also inhibits iron, zinc, calcium and magnesium absorption leading to nutritional deficiencies in adults and children. This many shock you, but nuts have as much or more phytic acid than grains! That’s right; nuts decrease nutrient absorption even more than bread.
PUFA
Nuts and seeds are packed with PUFA, polyunsaturated fatty acids. PUFA is very damaging to the body. It can attract free radicals and cause all kinds of health issues, including cancer.
Studies by Ray Peat have found that PUFA can also damage the insulin-secreting cells of the pancreas and lead to diabetes. Time to stop blaming sugar and start eliminating PUFA, including nuts.
The nut-protein myth
Simply put: just because you are consuming foods that contain protein, does not mean your body is absorbing all it. Nuts are actually an incomplete and useless source of protein. The protein source may appear high on the labels, but nuts are extremely poor in essential amino acids. Plus the phytic acid inhibits the enzyme need for protein digestion in the small intestine.
Nut “milks” and “gluten free” foods
Just because they are soaked and treated, nut milks, like almond milk, are no better than their raw counter parts. They are very concentrated in PUFA and often contain other additives to improve their consistency. One of these additives, Carrageenan is a serious allergen and a major cause of inflammation in the body. Carrageenan has significant correlations to colon cancer. No milk substitute is a healing as traditional dairy products!
Read ingredients carefully. Many foods marked “gluten-free” have replaced flour with almond meal or soy flower. Remember, packaged and processed gluten-free foods are still packaged and processed foods.
Finally, a reminder to avoid nuts in the form of oils, like peanut oil. Coconut oil and ghee are the best choices for cooking. Small amounts of cold pressed, extra virgin olive oil is great used raw.
A handful of nuts may seem like a convenient snack, but think about replacing theses with a glass of fresh OJ, a piece of seasonal fruit or even a raw carrot. If you are going to have nuts, think of them as a condiment and only use them for accent (decoration) on a dish.