The Gut Health Benefits of Nuts
Welcome back to the Whole View, episode 413. (0:27)
Stay tuned to the end to see Stacy’s embarrassing blooper!
When Stacy started Paleo 10 years ago, nuts were extremely popular, and then the “paleo police” got ahold of them and they became demonized for their caloric density and use in dreaded baked goods.
But while moderating nuts is probably a good idea, they definitely do have their benefits! Brazil nuts have a huge amount of selenium for example.
Today’s sponsor is Georgia Grinders nut butters! Go to http://www.georgiagrinders.com/thewholeview/ and enter THEWHOLEVIEW for 25% off!
Sarah found these nuts at her local farmers market way back 7 years ago when they only made almond butter. Now they’re launching nationwide in Krogers!
Now they do all kinds of nut butters! No added oils or sugars and own and operate their own manufacturing facility
We love the Pecan, Hazelnut and Cashew butters as well!
What’s Good About Nuts?
Sarah has found nut research fascinating and surprising as the health community vacillates between love and hate (9:02)
Peanuts account for 2/3 of American nut consumption despite actually being a legume (it grows underground, not on trees!)
Peanuts have challenges: they’re very pesticide heavy and are susceptible to mold. Most scientific studies can’t separate out quality. Are the problems with peanuts problems with peanuts or quality? Is it the HFCS or hydrogenated oils perhaps?
A mere 20 grams of tree nuts per day is associated with substantially reduced risk (think 20-70%) of cardiovascular disease, cancer, neurodegenerative disease, kidney disease, diabetes, infections, and mortality from respiratory disease.
High fat plant based foods: nuts and seeds, olives and avocados. That’s it! Nuts are unique because they have a lot of mineral content. High in polyphenol and phytosterol which lower cholesterol. High in Vitamin E and B vitamins as well.
Unique fiber types and fats that are good for gut microbiome. High in L-Argenine and L-Glutamine, which are essential amino acid they need to consume as well. These amino acids alone change the gut microbiome composition.
These properties alone might account for why nuts have all these health benefits.
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. This is probably because of their gut microbiome effects.
“Our gut microbiomes basically control our biology. They’re more influential on our biology than our brains. Everything about our health is intertwined with the gut microbiome.”
Read Sarah’s Ebook, The Gut Health Guidebook!
