Do you love nuts? In the primal world, they are mostly treated as a snack or as a topping to other foods. Many also enjoy using almond flour as a substitute for wheat flour. I have not yet purchased almond flour myself as I currently enjoy using Coconut Flour for Coconut Pancakes and a few other things. I talked about the 4 nuts that I believe are most healthy in part 1. Nuts are full of nutrition, but one has to be careful because of the omega 6 content.
In this post I will give you the low down on Cashews, Brazil Nuts, Walnuts and Pine Nuts.
How I Am Breaking It Down
I am now going to break it down, nut by nut, so you can find out why I believe these are the 4 nuts you should consume if you choose to eat nuts as a snack. For Polyunsaturated Fat, Omega 3 is listed first, then Omega 6 follows. These are both in grams. I will list the vitamins and minerals that have at least a 10% daily value for each nut.
All data is taken from Nutrition Data. You can learn more about each nut by clicking on the blue link associated with each nut. For correct information, change the serving size to 1 oz.
- 3 g Carbs, 4 g Protein, 19 g Fat
- Amino Acid Score: 67
- 6.9 g Monounsaturated Fat
- 5.8 g Polyunsaturated Fat: .0051 vs 5.8
- Vitamins: 12% Thiamin
- Minerals: 27% Magnesium, 20% Phosphorus, 25% Copper, 17% Manganese, 774% Selenium (NOT a misprint)
- 9 g Carbs, 5 g Protein, 12 g Fat
- Amino Acid Score: 100
- 6.7 g Monounsaturated Fat
- 2.2 g Polyunsaturated Fat: .017 vs 2.2
- Vitamins: 12% Vitamin K
- Minerals: 10% Iron, 20% Magnesium, 17% Phosphorus, 11% Zinc, 31% Copper, 23% Manganese
- 4 g Carbs, 4 g Protein, 18 g Fat
- Amino Acid Score: 55
- 2.5 g Monounsaturated Fat
- 13.2 g Polyunsaturated Fat: 2.5 vs 10.1
- Vitamins: None are in the double digit percentage range
- Minerals: 11% Magnesium, 10% Phosphorus, 22% Copper, 48% Manganese
- 4 g Carbs, 4 g Protein, 19 g Fat
- Amino Acid Score: 77
- 5.3 g Monounsaturated Fat
- 9.5 g Polyunsaturated Fat: .031 vs 9.4
- Vitamins: 13% Vitamin E, 19% Vitamin K
- 18% Magnesium, 16% Phosphorus, 12% Zinc, 19% Copper, 123% Manganese
- 4 g Carbs, 3 g Protein, 20 g Fat
- Amino Acid Score: 61
- 11.5 g Monounsaturated Fat
- 6.1 g Polyunsaturated Fat: .28 vs 5.8
- Vitamins: 12% Thiamin
- Minerals: 17% Copper, 63% Manganese
As you can see… walnuts and pine nuts both have over 10 grams of omega 6 fatty acids. This is NOT good… way too much. Walnuts seem to have the least amount of nutrition as well. I would say Cashews are the best out of this group as it is a complete protein, contains lots of minerals and is low in omega 6 fatty acids.
Go back to part 1 and view the information on pistachios, almonds, hazelnuts, and macadamia nuts. I personally believe that these 4 along with Cashews are the top 5 most nutritious nuts to consume. I personally enjoy almonds and macadamia nuts the most and I could pick those 2 to be the healthiest as well. Eat the others if you wish, but not as much as the other 5.
After the discussion on the 8 most common nuts, what do you feel is the most nutritious? Will you now eat more or less nuts and which ones will you avoid and/or add to your diet?
This post has been entered in Real Food Wednesday.
Flickr Photo by The Pocket