Unlock the Power of Nuts on the Paleo Diet: Ultimate Guide to Nutritious Snacking!

Humans evolved millions of years ago in a vastly different environment than today. The modern Paleo diet, inspired by the Paleolithic period when humans first used stone tools, suggests that our current food consumption patterns contribute to obesity and chronic diseases. The premise behind this diet, also known as the "caveman diet," stems from anthropological studies indicating that hunter-gatherer ancestors had a much lower incidence of cardiovascular disease, obesity, and other chronic health problems. While the broad concepts of the diet emerged in the 1970s, public awareness increased significantly after Dr. Loren Cordain popularized it.

Understanding the Paleo Diet

The fundamental idea behind the Paleo diet is that our genetic makeup remains largely unchanged from Paleolithic times, while our surroundings have been completely transformed. Modern agriculture has led to a high intake of cereal grains, starchy fruits and vegetables, and factory-farmed meats. Paleo diet proponents advocate for a dramatic shift in our food intake to resemble that of hunter-gatherers. This involves several key principles.

Increasing protein intake: Hunter-gatherers consumed wild game as a significant part of their diets when available. The Paleo diet considers animal products to be a staple.
Decreasing carbohydrate intake: While not all carbohydrates are considered "bad," the Paleo diet emphasizes avoiding starchy foods with a high glycemic index, which can trigger blood sugar spikes.
Increase fiber consumption: Dietary fiber is known to reduce levels of "bad" LDL cholesterol and decrease cardiovascular risk.
Moderately high fat intake: Some fats are beneficial for health and can decrease the risk of chronic disease. The Paleo diet emphasizes the importance of polyunsaturated and monounsaturated fats.
Reduce sodium intake: Modern diets often include high levels of sodium due to the prevalence of processed foods, unlike the lower sodium intake of Paleolithic humans.
Promote alkaline food consumption: Eating too much acidic food can affect kidney and bone health.
Eat plant phytochemicals: Fruits and vegetables are natural sources of vitamins, minerals, and beneficial nutrients, including phytochemicals with antioxidant effects.

The Role of Nuts and Seeds in the Paleo Diet

Nuts and seeds are often considered excellent Paleo snacks, offering a good source of healthy omega-3 fatty acids. These foods are good sources of healthy omega-3 fatty acids. However, it's essential to approach their consumption with a balanced understanding.

Nutritional Benefits of Nuts and Seeds

Most nuts are packed with nutrients, including healthy fats and protein. Nuts have a comprehensive nutritional profile, containing many essential nutrients, vitamins, and healthy fats. Almonds, for example, are exceptionally high in protein and fiber. Brazil nuts have been shown to have fast-acting positive effects on cholesterol, increasing HDL (good) cholesterol. Hazelnuts, walnuts, and pecans are known as heart-healthy nuts. Pistachios can contribute to balancing blood sugar and cholesterol levels. Pecans, macadamia nuts, and hazelnuts contain high percentages of manganese, an essential mineral. Cashew nuts are high in antioxidants and healthy fats.

Potential Drawbacks of Nut Consumption

While nuts and seeds offer nutritional benefits, some factors warrant consideration.

Read also: Guide to Nuts and Keto

Antinutrients: Grains and legumes are king when it comes to antinutrients, lectins, enzyme inhibitors and toxic proteins, but some nuts and seeds use similar defense mechanisms. Phytic acid, for example, is a strategy employed to prevent the nut or seed from sprouting before the ideal conditions are present. Phytic acid in our digestive system has the ability to bind to minerals like calcium, iron, and magnesium and prevent them from being absorbed. Soaking your nuts and seeds overnight in salty water is an easy way to get rid of most of the phytic acid and other antinutrients.
PUFA Content: A huge focus is placed on balancing omega-6 and omega-3 intake to obtain a ratio as close to 1:1 as possible, but keeping the total intake of PUFA low is just as important, if not more. In an effort to optimize health and longevity, one should strive to keep a total PUFA intake under 4% of total calories and an omega-6/omega-3 ratio very close to 1:1. On an average 2,200 calorie diet, 4% PUFA means only about 5 to 8 grams of omega-6 per day to maintain the proper ratio with omega-3 fats. This is very low and most nuts and seeds will quickly raise the amount to unhealthy levels. PUFAs are easily oxidized when in contact with oxygen, heat and light, and oxidized PUFAs are a very bad deal for our health because they create all kinds of toxic reactions with sugars and proteins in our bodies.
Omega-3 Content: Nuts or seeds that contain appreciable levels of omega-3 fat are not necessarily a good source of omega-3 because the form of omega-3 found in plants, nuts and seeds is alpha-Linolenic acid (ALA), which isn't useful for the body. When we talk about omega-3 fats being essential for the body, we're talking about the long-chain EPAs and DHAs.

Specific Nuts and Seeds: A Closer Look

Let's examine the most popular nuts and seeds one by one for their micronutrient value and their fat composition.

Almonds: Almonds are moderately high in PUFA, with a total of 12.1 grams per 100 grams, most of it in omega-6. They are a good source of manganese, copper, magnesium, vitamin E, and riboflavin.
Macadamia Nuts: Macadamia nuts are low in total PUFA compared to other nuts, with a total of only 1.5 grams per 100 grams, and most of their fat is monounsaturated. The amount of total PUFA is low enough that the omega-6/omega-3 ratio is not a concern. They are a good source of thiamine, copper, and manganese. Macadamia nuts are also very low in antinutrients like phytic acid.
Pistachios: Pistachios are moderately high in PUFA, with a total of 13.2 grams per 100 grams, most of it in omega-6 fat.
Walnuts: Walnuts are very high in PUFA, with a total of 47.2 grams per 100 grams, with a fair amount of omega-3 fat. They are often praised for their high omega-3 content but are way too high in total PUFA and still have a bad omega-6 to omega-3 ratio. They are a good source of magnesium.
Pine Nuts: Pine nuts are very high in PUFA, with a total of 34.1 grams per 100 grams, most of it in omega-6 fat.
Chestnuts: Chestnuts are very low in total PUFA, 0.9 grams per 100 grams, low enough that the omega-6/omega-3 ratio doesn't matter. They are also low in antinutrients like phytic acid. Chestnuts are considered a real nut and are starchy instead of fatty, which is why they are low in PUFA. Unlike other nuts, they can be roasted at higher temperatures without problems. They are a good source of vitamin C, copper, manganese, and vitamin B6.
Pecans: Pecans are high in PUFA, with a total of 21.6 grams per 100 grams, most of it in omega-6 fat.
Hazelnuts: Hazelnuts, also known as filberts, are moderately low in PUFA, with a total of 7.9 grams per 100 grams, most of it in omega-6 fat.
Brazil Nuts: Brazil nuts are high in PUFA, with a total of 20.6 grams per 100 grams, most of it in omega-6 fat. They are an extremely good source of selenium, with 774% of the recommended daily allowance (RDA) per 6 nuts. Selenium is an extremely important nutrient that's lacking in many people's diet. It's a crucial antioxidant and is very important for the well-functioning of the thyroid gland. Selenium is so important that it could be wise to eat a few Brazil nuts regularly even though they are high in total PUFA. Keep in mind, however, that selenium becomes toxic in high amounts and that 2 or 3 Brazil nuts per day should be more than enough.
Cashews: Cashews are moderately low in PUFA, with a total of 7.8 grams per 100 grams, most of it in omega-6 fat.
Pumpkin Seeds: Pumpkin seeds are high in PUFA, with a total of 20.9 grams per 100 grams, most of it in omega-6 fat. They are a very good source of magnesium, a mineral that's lacking in most people's diet.
Sunflower Seeds: Sunflower seeds are high in PUFA, with a total of 23.1 grams per 100 grams, most of it in omega-6 fat.
Sesame Seeds: Sesame seeds are high in PUFA, with a total of 21.8 grams per 100 grams, most of it in omega-6 fat.
Flax Seeds: Flax seeds are high in PUFA, with a total of 28.7 grams per 100 grams, most of it in omega-3 fat, contrary to other nuts. Even though they are high in omega-3 fat, the omega-3 is in the ALA form (alpha-Linolenic acid), which is a short-chain form that needs to be elongated to EPA and DHA to be useful for the body. The body's mechanisms to elongate ALA to EPA and DHA are very inefficient and ALA forms of omega-3 fats are not good sources of omega-3 for us. Unless you enjoy them, don't go out of your way to eat them as they are not a great choice to get more omega-3 compared to fatty fish and grass-fed ruminant meat.
Peanuts: Peanuts are in reality a legume and should be avoided.

Nut Butters and Seed Butters

Nut butters made from cashews, macadamias, hazelnuts, and almonds are all Paleo, but thereâs a stipulation: they must only contain nuts. As with nut butters, seed butters like tahini or sunflower seed butter are Paleo-friendly as long as they contain only seeds and are free of any additives. Pure nut and seed butters are a healthy choice in moderation. Since nut butters have been modified from their natural form, itâs easy to overindulge in them. Plus, we only require 20-35% of calories from fat when following a balanced diet.

Nuts to Avoid

Peanuts arenât nutsâtheyâre actually legumes and members of the pea family. All legumes, including peanuts, peas, and beans, are off limits on The Paleo Diet because they contain anti-nutrients like lectins and phytates, which can be detrimental to oneâs health. Anti-nutrients can trigger digestive issues such as nausea and bloating, rashes, and can interfere with nutrient absorption, which can lead to deficiencies.

Ensuring Quality

To ensure your nut butters are high quality and Paleo friendly, make them yourself using a high-speed blender or food processor. Not only will you have complete control of the ingredients and food quality, but you can also get creative by blending your favorite nuts and seeds together.

Incorporating Nuts into Your Paleo Diet

While you can always smear a slice of apple with your nut butter of choice, there are some other creative ways you can enjoy your favorite spread. Nuts are versatile ingredients and may be used to compliment sweet and savory dishes. When selecting nuts, it is preferable to choose raw nuts or unsalted roasted nuts. Almonds are one of the most common nuts used in cooking. Almonds can also be shredded on top of desserts such as ice cream. The slightly bitter, hearty flavor of walnuts makes them an ideal ingredient in baked goods. Cashew nuts are a staple ingredient in Thai cuisine. Cashews can be used as an ingredient to create dairy-free spreads and dips. Pecans are best known as the primary ingredient in pecan pie. Pistachios have a distinctive flavor. They can be used whole or crushed in salads and spice mixes, or even in dips.

The suggested daily serving for nuts is 28 grams, or one ounce. It is not recommended to exceed one serving per day as nuts are quite high in calories.

Other Dietary Considerations

Paleo vs. Keto vs. Gluten-Free

The keto diet is much stricter than the paleo diet. When doing the keto diet, you have to really count your carbohydrate as well as fat intake. The paleo diet isnât necessarily low fat or low carb: you are simply focused on eating whole foods that come directly from nature. Both diets do, though, avoid sugar and grains, so there are plenty of recipes that are both keto AND paleo friendly. Paleo is, technically, gluten-free, but a gluten-free diet isnât necessarily paleo! A gluten-free diet does not restrict sugar intake, and most legumes and gluten-free grains like rice and oats are allowed.

AIP Diet

AIP stands for autoimmune protocol. The AIP diet is targeted at individuals with autoimmune disorders. There are no cures for autoimmune disorders, only treatments to manage the symptoms. The AIP diet consists of two phases. The first phase is the elimination portion of the diet, lasting 6 to 8 weeks. Any and all foods that are considered irritants are to be avoided during the first phase of the diet. Ideally, a healthy uninflamed gut will support a state of low inflammation in the rest of the body. Nuts are prohibited during Phase I of the AIP diet. Introduce only one type of nut at a time over the course of 5 days. Monitor yourself for any gut irritation or other symptoms of sensitivity to nuts.

Potential Benefits and Criticisms of the Paleo Diet

Some scientists agree that the use of the Paleo diet for weight loss and health. For example, a study by researchers at the University of California-San Francisco School of Medicine had participants eat their regular diet for three days before spending 10 days on the Paleo diet (Frassetto et al., 2009). They found that even this relatively short time on the diet resulted in lower blood pressure, reduced plasma insulin, and lower cholesterol levels.

The Paleo diet is not without its criticisms. Some doctors worry that the diet could lead to calcium deficiency, contributing to osteoporosis (Pitt, 2016). Others simply believe that the premise behind the diet is flawed. Our Paleolithic ancestors had a much shorter life expectancy and may also have experienced chronic disease (Jabr, 2013). Furthermore, eating whole-grain foods that are banned under the Paleo diet may actually improve overall health.

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