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