131 Method
  • Home
  • Blog
  • About
  • Contact Us
  • Testimonials
  • Sign In
Start Now
  • Health
    gain weight and muscle

    Healthy Tips for Gaining Weight

    postpartum

    Is Cannabis Safe for Postpartum Depression?

    coffee DIY mask

    5 Ways to Use Coffee for Beauty

    colorful lunch

    Nutrition Rules that Improve Productivity & Health

    great-body

    Tips for a Great Body when You’re Busy

    yoga

    5 Reasons to Take Cannabis and Kratom After Yoga

  • Fitness
    gain weight and muscle

    Healthy Tips for Gaining Weight

    coffee-athletics

    Does Coffee Boost Athletic Performance?

    home-workout-during-coronavirus

    Coronavirus: At Home Exercise Tips

    home gym equipment

    7 Pieces of Equipment your Home Gym Needs Now!

    131 Method Deals

    131 Method Deals

    healing post injury

    Natural Healing Remedies After Injury

  • Weightloss
    weight loss

    Tips for Weekend Weight Loss

    gut intelligence and longevity

    How Our Food Is Destroying Our Gut Intelligence

    weight loss for women

    10 Reasons Women Struggle with Weight Loss

    why diets don't work

    Why Most Diets Don’t Work

    sliced-white-bread

    Which Foods Cause Inflammation?

    Hormones and weight loss

    Hormonal Balance and Weight Loss

  • Motivation
    phase it up

    Phase it Up 20-Pound Weight Loss in 12 Weeks

    131 success story

    No More Punishing Behaviors: 131 Method Success Story

    self-care-at-home

    Quarantine Self-Care Tips that Ease Stress

    131 success story

    How Becky Lost 41 Pounds with the 131 Method

    weight loss story

    Off the Weight Loss Rollercoaster

    healthy-and-happy

    How Getting Healthier Impacts your Life

    weight loss with 131 method

    Husband and Wife Weight Loss with the 131 Method

    weight loss with 131 method

    45-Pound Weight Loss in 12-Weeks with 131 Method

    weight loss with 131 method

    Dramatic 55-Pound Weight Loss with the 131 Method

  • Recipes
No Result
View All Result
  • Health
    gain weight and muscle

    Healthy Tips for Gaining Weight

    postpartum

    Is Cannabis Safe for Postpartum Depression?

    coffee DIY mask

    5 Ways to Use Coffee for Beauty

    colorful lunch

    Nutrition Rules that Improve Productivity & Health

    great-body

    Tips for a Great Body when You’re Busy

    yoga

    5 Reasons to Take Cannabis and Kratom After Yoga

  • Fitness
    gain weight and muscle

    Healthy Tips for Gaining Weight

    coffee-athletics

    Does Coffee Boost Athletic Performance?

    home-workout-during-coronavirus

    Coronavirus: At Home Exercise Tips

    home gym equipment

    7 Pieces of Equipment your Home Gym Needs Now!

    131 Method Deals

    131 Method Deals

    healing post injury

    Natural Healing Remedies After Injury

  • Weightloss
    weight loss

    Tips for Weekend Weight Loss

    gut intelligence and longevity

    How Our Food Is Destroying Our Gut Intelligence

    weight loss for women

    10 Reasons Women Struggle with Weight Loss

    why diets don't work

    Why Most Diets Don’t Work

    sliced-white-bread

    Which Foods Cause Inflammation?

    Hormones and weight loss

    Hormonal Balance and Weight Loss

  • Motivation
    phase it up

    Phase it Up 20-Pound Weight Loss in 12 Weeks

    131 success story

    No More Punishing Behaviors: 131 Method Success Story

    self-care-at-home

    Quarantine Self-Care Tips that Ease Stress

    131 success story

    How Becky Lost 41 Pounds with the 131 Method

    weight loss story

    Off the Weight Loss Rollercoaster

    healthy-and-happy

    How Getting Healthier Impacts your Life

    weight loss with 131 method

    Husband and Wife Weight Loss with the 131 Method

    weight loss with 131 method

    45-Pound Weight Loss in 12-Weeks with 131 Method

    weight loss with 131 method

    Dramatic 55-Pound Weight Loss with the 131 Method

  • Recipes
No Result
View All Result
131 Method
No Result
View All Result
Home Health

How to Choose the Best Nuts for your Health

by Team 131 Method
July 12, 2019
0
1
mixed nuts
1.2k
VIEWS
Share on FacebookShare on Twitter

Nuts are nutritional powerhouses! Packed full of healthy fats, protein, and an array of vitamins and minerals, each variety differs in nutrients and benefits. Learning how to choose the best nuts for your health goals can be daunting given the plentiful options. And, what’s right for one person might not be best for another. Your diet goals and deficiencies should govern which you choose. Oh! And then there’s the taste and versatility factors of each. 

We created a chart that highlights the nutritional profile of each nut. Then we dive deeper into specifics like:

  • If you’re keto, which nuts are best?
  • Which make the best nut butters?
  • Best options for vegans
  • Incorporating nuts
  • Helpful hints

Portion size is essential due to the high caloric value and to avoid the potential for a gastrointestinal upset. You do not need large amounts to reap the benefits – just an ounce (a small handful is roughly ¼ cup) or a couple of tablespoons of nut butter deliver the goods without overdoing it! Let’s get to choosing the best nuts for you!

best nut for your health

Nut Details Chart

Nut Cal Per Oz & Details Nutritional Highlights Fun Fact

Almonds

170 Calories

High in protein

High in fiber

Full of potassium, magnesium, B vitamins, vitamin E, and calcium One of the lowest calorie options

Brazil Nuts

187 Calories

Lower in carb

High in fat

(great for Ignite)

Full of magnesium, zinc, and calcium Surpasses all other nuts with magnesium content. Excellent source of selenium, a mineral that acts like an antioxidant  for thyroid function and reproduction

Peanuts

166 Calories

High in protein

Lower in calories

Full of B vitamins, copper, and vitamin E Choose roasted versions to avoid potential aflatoxin (mold) contamination

Cashews

163 Calories

Lower in fat

Higher in carbs

Full of zinc, iron, magnesium, and folate Popular in dairy-free recipes like cashew “cheese” sauces and dips. High in iron, magnesium and zinc.

Hazelnuts

(Filbert Nuts)

183 Calories

Lower in carb

High in fat

(great for Ignite)

Full of folate, manganese, copper, and vitamin E About 21 nuts make 1 ounce. It’s the base of Nutella

Macadamia Nuts

203 CaloriesLower in carb

High in fat

(great for Ignite)

Full of manganese, thiamine, and niacin A great source of powerful antioxidants, very high fat-so good for keto

Pecans

201 Calories

Lower in carb

High in fat

(great for Ignite)

Full of manganese, copper, thiamine, zinc, and phosphorus Contains the most antioxidant flavonoids

Pistachios

161 Calories

Lower in calories

High in protein

Full of potassium, vitamin B6, and iron One of the most fiber-rich options

Walnuts

180 Calories

Lower in carbs

High in Omega 3 fat

(great for Ignite)

Full of vitamin B6, folate, and omega 3s Store in the fridge to help prevent fatty acid oxidation

Pili Nuts

 

203 Calories (with 1 gram of carbs and 22 fat)

(great for Ignite)

High in copper and manganese Lowest carb, highest fat nut. Not quite mainstream. Very expensive with a rich buttery taste. Contains all amino acids and functions as a complete protein (a great choice for vegans). We like them straight from the freezer!

The Best Nuts for YOUR Diet:

Keto/Low Carb:

-Stick to pili and macadamia for super low-carb

-Next best best: walnuts, almond or pecans

-Make your own mixed “keto nut butter” by blending a few of the lowest carb nuts with some MCT oil. Flavor with cinnamon, stevia and vanilla.

Lectin-Free:

-Avoid peanuts, almonds and cashews

–Tip for almonds: soak raw almonds for 12 hours, then remove the skins. Dehydrate at 150 degrees for 12-24 hours.

-Almond flour is ok (because the nuts are blanched, thus, removing the lectins).

Paleo:

-Avoid peanuts which are legumes

-All others (plus seeds) seeds are ok

-Some people say to avoid cashews too, however, they’re not a legume. They’re the seeds of the cashew apple

Vegan:

-All nuts and seeds are ok!

-Pili nuts are the only “complete protein” nut. It’s tough for vegans to get a complete protein plant-based food, so this is a win. Only drawback for this delicious variety is the price. At a whopping $40-$50 per pound, it can be cost prohibitive to buy them.

For Poor Digestion:

As with many nuts and seeds, pili nuts help optimize digestion and improve gastrointestinal health. Their natural fiber stimulates peristaltic motion and prevent constipation and hemorrhoids. Almonds and pistachios contain the most fiber, which can assist people with constipation.

Best Nuts for Heart Health (2):

Almonds: Lowers your LDL cholesterol, or bad cholesterol, which creates plaque in your coronary arteries that can cause heart attacks.

Pistachios: Eating pistachios lowers total and LDL cholesterol and can reduce the risk of diabetes-related disease in the arteries. They also lower blood pressure under stress.

Walnuts: The only type with a significant amount alpha-linoleic acid. Alpha-linoleic acid acts as an anti-inflammatory agent, reducing plaque buildup in coronary arteries. Eating walnuts has been shown to improve cholesterol levels.

Peanuts: Numerous studies show eating peanuts, including peanut butter, can reduce heart risk. Peanuts may lower risk of diabetes in both lean and overweight women.

Incorporating Nuts Into Your Diet:

-Use nut butter: homemade or natural store-bought versions are best. Use in smoothies, on fruit, off the spoon, and in 131 Method recipes

-Sprinkle nuts on your oatmeal, yogurt, smoothies, and salads

-Spread on toast, use in wraps, or in replacement of frosting

-Use nut butter/flour as a thickener in baking or cooking: can bind ingredients or make sauces

-Snack on homemade trail mix, nut granola, energy bars, or plain

-Grind and use as a base for bars, balls and mixes (like these protein bites)

-Roast to enhance flavor and use on salads

Helpful Tips:

-Avoid store-bought butter with added sugars and oils (check the ingredient list)

-Aim for organic, raw and unsalted varieties (roasting can damage the fatty acid)

-Roast at home to keep fatty acids intact (this way you can control the heat)

-Use spices (like cinnamon, nutmeg, ginger) to flavor nuts instead of added sugars

-Sprout them at home to ease digestion and increase bioavailability (Soaking and rinsing raw nuts better deals with the phytates and enzyme inhibitors than roasting. Phytates are anti-nutrients that sometimes causes stomach discomfort).

-Keep them in the fridge or freezer to extend shelf-life

How do you use these tiny beauties in your diet? Comment below!

References:

  1. USDA Database: https://ndb.nal.usda.gov/ndb/search/list
  2. https://www.everydayhealth.com/columns/jared-bunch-rhythm-of-life/nuts-that-cut-your-heart-disease-risk/

 

ShareTweetShare
Previous Post

5 Types of Non-Toxic Cookware You Should Try

Next Post

10 Reasons Women Struggle with Weight Loss

Next Post
weight loss for women

10 Reasons Women Struggle with Weight Loss

Comments 1

  1. Pingback: 13 New Year’s Resolutions you can Actually Keep – 131method

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

131 Method Topics

  • Health
  • Fitness
  • Weightloss
  • Motivation
  • Recipes

Popular

  • soup

    10 Reasons Gelatin Helps When You’re Sick

    0 shares
    Share 0 Tweet 0
  • Dairy-Free Cloud Bread: Easy & Keto Friendly

    0 shares
    Share 0 Tweet 0
  • The Health Benefits of King Oyster Mushrooms

    0 shares
    Share 0 Tweet 0
  • Poor Protein Digestion: Causes, Symptoms & Support

    0 shares
    Share 0 Tweet 0
  • Agar Agar Health Benefits and Uses

    0 shares
    Share 0 Tweet 0
  • Super Easy Low Carb PB&J Blueberry Muffins

    0 shares
    Share 0 Tweet 0
131 Method

© 2020 131 Method

Research Categories

  • Home
  • Health
  • Fitness
  • Weightloss
  • Motivation
  • Recipes
  • About
  • Contact
  • Privacy Policy

Follow Us

No Result
View All Result
  • Home
  • About
  • Blog
    • Health
    • Fitness
    • Weightloss
    • Motivation
    • Recipes
  • Join
  • Login

© 2020 131 Method

Login to your account below

Forgotten Password?

Fill the forms bellow to register

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In