"Are Nuts A Healthy Food Source?"
NUTS: A quality snack or topping
Well, typically…
Nuts are a great nutrient-dense salad/breakfast/desert topping and snack, especially when you are on the go.
Well, typically…
There are a few things to be mindful of when eating nuts…
Nuts are a calorie-dense food source, so it is pretty easy to over-consume. I know I’m guilty of it… Portion control with pecans, walnuts, almonds, cashews, etc. is a great, proactive practice!
That your nuts are not cooked/roasted in unhealthy oils such as canola oil, vegetable oil, or soybean oil. We want to avoid these unhealthy fats as often as possible for the sake of good health!
Anti-nutrients may wreak havoc on your precious body and its systems…
The two points listed above may not be new news to you, but the last might have you scratching your head.
Let’s look into it…
ANTI-NUTRIENTS:
While we as humans don’t always think of ourselves as predators of plants, we most certainly are since we eat them!
One of the evolved defense mechanisms of some plants (grains, legumes, nuts, and seeds) is a chemical weapon: Anti-nutrients. This term includes phytic acids, lectin, and other enzyme inhibitors that protect seeds from two things…
Premature germination
Predators
The negative impact of these anti-nutrients on the human body can build up, especially if the frequency and quantity is higher in one’s diet.
THE IMPACT
Beyond simply increasing stress and inflammation within the body, each anti-nutrient has specific actions that negatively impact to the body.
Phytic Acid binds to various minerals in the digestive tract, preventing absorption and use of them. These minerals include phosphorus, calcium, magnesium, copper, iron, and zinc. These deficiencies can contribute to mineral deficiencies, bone loss, decreased immune function, neurological damage, and increased levels of digestive discomfort….
Phytic acid can block the production of digestive enzymes (amylase, trypsin, and pepsin) that are necessary for proper breakdown and digestion of carbs, specifically starches, and proteins. Without low levels of these key enzymes individuals may experience digestive discomfort, bloating, increased stress on the pancreas, damage of the intestinal lining, and bacterial imbalances within the microbiome.
Lectins, in short, can penetrate the lining of the digestive tract resulting in general GI distress, as well as…
Leaky gut
Alterations of gut flora
Decreased nutrient absorption
Autoimmune responses
This happens because prolamins and agglutinins (forms of lectins) bind to specific carbohydrate proteins and have the ability to survive human digestion, penetrating the lining of the digestive tract along the way.
“SO DO I NEED TO STOP EATING NUTS, SEEDS, GRAINS, AND LEGUMES?”
While your gut reaction may be to avoid such foods entirely, I am here to deliver some good news…Entire avoidance is unnecessary!
Thankfully our ancestors were intuitive and recognized that proper preparation was a valid solution that allowed us to consume these great foods! Preparation methods include soaking, sprouting, and fermenting have the power to neutralize most anti-nutrients allowing the beneficial nutrients to be more bioavailable.
The traditional preparation methods also “pre-digest” components of nuts, seeds, grains, and legumes, thus improving overall digestibility of these delicious foods! Let us shout the good news that these foods can be enjoyed in a nutrient-dense diet, generally speaking.
As always, listen to your body! If you do not tolerate various foods, even when properly prepared, you may consider eliminating those specific foods and doing some gut healing.
BONUS:
I have provided the simple preparation instructions for soaking nuts HERE! The recipe linked is more specific for pecans but I personally use it for walnuts as well.
This method has been a total GAME CHANGER for me (hence why I am sharing it in a blog post!)
Through personal experimentation beyond just decreasing digestive distress that comes with the consumption of nuts I have realized that soaking nuts also makes them taste WAY better! Both the flavor and texture improves!
Once roasting is complete, I recommend storing your nuts in the freezer. This helps to maintain the quality of the nuts by preventing oxidation of the fats, AND ups the flavor/texture to another level.