I eat a high a high protein, low-moderate carbs and moderate fat diet, so hence nuts are part of my daily intake.
I usually try to keep my nut intake to a 35 gram mixed nut snack at about 3pm everyday, although sometimes I also have a tablespoon of peanut butter or a handful of pistachios later on.
Anyway, Im trying to reduce any unnecessary inflammation out of my diet as I age. Whats the go with nuts? Too high in omega 6? Should I cut out peanut all together? Cut all nuts out of my diet?
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I live on nuts. Itās one of the only foods I can tolerate. I blend them up into a purĆ©e, itās my breakfast every morning. This is coming from a guy who lives with a constantly inflamed GI tract.
If anything, I found that separating carbs/fats + proteins helped my gut immensely. Also, separate fruit from all your meals. Eat it either 30 minutes before or 3 hours after each meal. Youād be surprised how much it helps. Also, up your intake of steamed veggies. Good luck.
I avoid them because Iāll eat them till my mouth is torn up. My wife āconsolidatedā my cashews and walnuts by putting the walnuts over top of the cashews. I ate my way through about a lb. of walnuts to get to the cashews and got sick from eating too much.
Theyāre probably pretty good for normal people though.
I def remember Coach Thibs mentioning that only almonds would be acceptable, in the precise context of avoiding inflammatory/omega 6 sources.
I think pistachios would make the acceptable list as well, as theyāre similarly high in monounsaturates.
Iām maybe misunderstanding some information, but the problem isnāt having omega-6 sources in your diet. Itās having it in excess in relation to your consumption of omega-3s. One way to alter the ratio is to exclude omega-6 sources, but then again I donāt think your nut consumption is a problem here. Thatās a reasonable incoming source of omega-6s and if you exclude them you are losing out on other nutrients that the diets contribute with. Eat some salmon or supplement with fish oil.
Edit: shit, thread revival. Sometimes I just follow the suggested messages bit at the bottom of a thread and forget to check the date. Sorry!
From an inflammatory point of view, the ratio of Omega 3 to 6 is most important. 1:4 is good. The problem is that excessive Omega 3s and 6s can raise oxidative damage because they both add oxygen radicals across their double bonds, so you canāt just raise Omega 3 to cancel out Omega 6. This is probably why there has been paradoxical results with fish oil intake to prevent heart disease. 2-4 grams of omega 3 seems to be optimal for reducing CHD, but more than 4 starts to have negative correlations.
35 grams of nuts has close to 20 grams of fat, which could yield an excess of omega 6 (optimally 6-10 grams a day, but many nuts have a good ratio of omega-3 to 6. Almonds, pistacio, hazel and Brazil. Also, Macadamia is almost 100% monounsatured.
I think its wrong to call nuts a high protein food since even if you got 100% of your daily calories from nuts you would not have optimal protein for athletic endeavors and muscular development. For example, 2700 calories from almonds only provides about 90 grams of protein. I refuse to call a food āhigh proteinā if it provides less protein grams per calorie than you need to get in your entire daily food intake. You would literally have to eat higher protein density foods to make up for the low protein density in nuts.
I donāt eat peanuts. They are high lectin and high omega 6. Same for seeds. Walnuts have a decent ratio but a high percentage of the population is allergic to Walnut skins. Most of the allergenic/gut irritant properties of nuts are in the skins. Seeds and nuts have many of the same negative gut integrity issues as wheat and beans. I think that at 1 serving (28-35 grams) the benefits probably outweigh the sensitivity provoking issues.
I think almonds are high in CLA which is a plus, but pistacios also have copper, and Hazel and Brazil both have pretty good monounsaturated to Omega 6 to Omega 3 ratios and they are all pretty high in polyphenols which are beneficial at the level of about 1 serving a day.
What about sprouting nuts? Shouldnāt that reduce the gut irritant properties?
I think that lectins are largely eliminated in the sprouting process.
Iād say nuts are a great addition to someoneās diet. Whenever I buy them I usually just have a handful each day, or pair them as a small side dish in one my meals.
When Iām lacking in essential fats in my diet, my monthly cycles are absolute garbage. Acne gets worse, cramps become crippling to the point of it interfering with me being able to do basic stuff like stand up straight, flow lasts longer than usual, etc.
When I havenāt bought anything concerning nuts, I just widen my meat options to compensate a bit, and tack on a good quality salmon.
Iām high protein and high carb at the moment, but my carb options are quite narrow. Itās either rice, or ramen lol.
Why are your carb options limited? Rice I know is very easily digested by pretty much everyone, so Iād assume a food sensitivity issue but then you mention ramen and that makes me apprehensive about assuming a food sensitivity as that by definition is a wheat based product? Had you used the more general term, noodles, Iād have imagined udon, soba, rice, vermicelli (mung bean and or green pea) and egg noodles being part of that family. And kognac noodles butā¦ Thatās not carby at all.
I just keep it limited because my husband and I donāt make much money. Between rent, car notes, phone bills, cable, utilities, Medical/therapy stuff, school (both of us), etc, I just try to get the basics.
We live comfortably, but we donāt have much wiggle room. Thatās the main reason, since weāre both part time workers, and students.
I donāt have sensitivities or anything. Weāre just broke lol
Have you tried an all meat (and fish) diet āresetā. I know nobody wanna hear it, butā¦ itās incredible. If youāve got all kinds of mysterious Inflammatory ailments tied to leaky gut, go for it for like a month. Plus youāre already saying your gut health is bad.
Yup, my gut is so bad that I actually just came to post on here and say that I was selling all of my weights, canceling my gym membership and shutting down my blog. I canāt lift weights anymore, I have accidents in the gym now.
I just gave up on eating, Iām tired of trying.
If you want to be careful because of inflammation, lectins and gut health Steven Gundryās list is a good one.
Can eat:
Can not eat:
Look at the links I just posted on the topic of another brother whoās hit with depression.
You need to reset it all. Donāt sell everything youāve got. Youāre only a few weeks away from full recovery, if you eat what weāre designed to eat. Even Gundryās list, albeit decent, should be left aside for now.
Stay strong man!
Thank you, I think I will check them out. I really do not have any more to lose in terms of my overall physical health.
I donāt have any advice for you, dietarily or otherwise, but I sincerely hope the best for you. The only thing Iād urge you to do is going back and reading the things that @EmilyQ has written to you. Whenever I catch an exchange between you two I nod in agreement with what she writes to you.
Glad you are still around.
I eat far too many nuts - in peanut butter (albeit, often the organic variety) and heaps of cashew nuts. In fact, my favourite snack is cheddar cheese, cashew nuts and peanut butter. Otherwise known as a ālethal combinationā. The joys of a low carb diet.
Same.
Ever thought about experimenting by reducing your nut intake?
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