Nuts

“We've evolved over hundreds of thousands of years, and our ancestors have evolved over hundreds of thousands of years with the food on the planet. Nuts and seeds and fruits and vegetables have evolved to feed us and make us healthier so that we would spread their seeds wide and we would be fertile and we would go out and help them in their evolutionary quest.”

“Then there's the omega-6 fatty acids, polyunsaturated fatty acids, and those come in really a range of nuts and seeds. And so pecans and walnuts and peanuts and a lot of soybean and canola, many, many oils have these omega-6 fatty acids.”

“man, seeds are, if I had to pick one superfood, it would be nuts and seeds. Seed oils are really good for us as well and really healthy. And so omega-3s and omega-6s are really good for us. We need more of them.”

“And that's really clear. And these same omega-6 fats, by the way, are in most nuts, as I mentioned, pecans and walnuts and peanuts and many nuts that we know are really good for us are really rich in these fatty acids.”

“And so, if you had a choice between those two, would the avocado oil be more beneficial? Because when I think about eating whole, you know, nuts and seeds, and by the way, I don't consume, I have avocado oil and olive oil is what I cook with. I have seen the literature.”

“And again, there's heterogeneity. And so if you have a food that's mostly nuts, real true whole nuts, and has some coconut in it, and yes, it has like an artificial color in it, it's better for you than something that's processed all the way down to the studs.”

“Other nutritional compounds have been shown to affect thermogenesis. And guess what? It's all the things that we're talking about. So polyphenols in berries and in nuts have been shown to activate thermogenesis. Curcumin from turmeric has been shown to activate thermogenesis. EGCG in green tea has been shown to activate thermogenesis.”

“And so we don't have any clear kind of one-to-one connection. But broadly, yes, a diet that's rich in nuts and seeds and legumes and true minimally processed whole grains and fruits and vegetables, fermented foods, fish, seafood, all of those things seem to nurture a really healthy microbiome.”

“And so anytime prior guidelines have said, hey, this food is good for you, eat more of it, they've embraced that and said, yes, eat more fruits, eat more vegetables, eat more nuts, whatever. But anytime the scientists who advise them have said, hey, we need to be eating fewer refined grains or less processed foods or less sugar-sweetened beverages or less processed meats, the guidelines have”

“And so as examples, if the guidelines say to eat more strawberries, they just say eat more strawberries. But if they say to eat olive oil or to eat nuts, they say, but be careful. They're energy dense. Don't eat too many nuts. You might gain weight, right? Even though there's no evidence that eating nuts or olive oil causes weight gain.”

“careful with my olive oil because of the calories. If you're eating nuts and seeds and avocados, then I think it probably doesn't make any difference, really, whether you have whole fat or low fat. I think if you're kind of not a big fat eater and you have relatively low amounts of fat intake, then it”

“And it typically came from fruits, vegetables, legumes, nuts, and seeds. So, all and but again, keeping the same calories. So, this is there's so many studies like this.”

“They still eat like cold cuts and things that aren't necessarily the healthiest, right? But they're getting so much fiber and other polyphenols, typically from olive oil or nuts, that it's compensating and essentially weighing the scales in their favor. So, all of these studies really do come down to a lot of the polyphenols in these foods that they're eating plus fiber.”

“going to hit 10 to 15 grams per meal easily. So a couple cups of broccoli, every fourth of a cup of nuts is about three to four grams of fiber as well. It's really easy to hit these numbers. But how we do it, essentially at breakfast, a couple cups of berries, great, great way to start the day.”

“I traced mine right back to the coffee and I also traced it back to these. I eat a lot of nuts. So I had these glass jars of stored nuts. And what I didn't realize was I would refill them, then I would eat them down. And when I got to that bottom 20%, I refill it again.”

“And I was like, where am I getting ochratoxin A and aflatoxin? That's why I stopped eating nuts because I had a bad experience. Really? After one week of eating cashews, I just feel like, what is wrong with me? Yeah. And I was like, my wife's like, you got a fungal infection. I'm like, what are you talking about? She's like, you're just eating a whole bag of cashews all day long.”

“I've eaten twice today and that was my meal was just Cocojune, blueberries, dark chocolate. And then a little bit of nuts. Macadamia nuts, Brazil nuts, and that's pretty much it. Besides all the peptides. Where are we getting a fish from? A company called Seatopia.”⚑ Under review

“Third, don't fight the craving. Crowd it out. Instead of removing sugar and leaving a hole, add fiber and fat at every meal. The vegetables, the olive oil, the avocado, the nuts. This feeds the bacterial strains that compete with the sugar-loving ones, and it slows how fast glucose hits your bloodstream.”

“But you can also get a lot of protein from quinoa and from, you know, from nuts and whatever. You know, it's not a, and you can certainly buy, and every culture on the planet has figured out, you know, every farming culture on the planet figured out to get sufficient amounts of protein by combining a grain with a legume.”

“ethanolamine that you might get from um nuts and seeds or eggs they have some slightly less like less evidence really when you're looking at um brain changes over time and dementia risk”

“reduce blood pressure in people by increasing intakes of fruits and vegetables, nuts and seeds, consuming low-fat dairy, more plant-based types of diet and can be, has been tested in a low salt or regular salt.”

“So it was high in soy protein, nuts, plant sterols, and soluble fiber. Yeah. It's going to be a tough one to get past most of the American public. I'll tell you as a public health educator, I don't care if it comes out in the New York Times, the Wall Street Journal, the New Yorker and everything in between. People hear soy. Yeah. Nuts they like, but easy to overeat.”

“something is very satiating whereas we can eat a lot of grains and nuts before we kind of go okay that's enough there seems to be this issue like how do you ensure cardiometabolic health”

“some nuts helps to prolong this satiety because then you get some protein some healthful fats and so i think that's important i'm not saying animal products are bad i think they're they're”

“There you go. You know, like you're not, like I basically eat the same as you, although I suppose I probably be a little high on the fat sometimes just because, I mean, I love nuts and Parmesan cheese and a little bit of butter. And some olive oil and stuff, but- Which are all good foods.”

“People are consuming these seed oils in processed foods, right. They're all in processed foods versus eating some, like you said, meats, you know, walnut. I mentioned nuts because they have a higher ratio, but they also. You know, have omega-3s as well. So I do think it's a nuanced topic as well.”

“right? Things are not critically... Some people get so fired up about it. What about olive oil, avocado oil, avocados, nuts? I mean, we'll make it three fatty acids, fish. Those are all... If it's in a whole food, we have no issue with it, right? You have to be a little bit careful with exogenous oils just because, as you're aware, caloric intake just gets really, really high there.”

“there. But do we have our people eat nuts? Yeah. Avocados. Yes. Like all of the above, whole foods are almost always going to be on our list. You just be careful with additives.”

“with nuts, right? Those can come in low quality as well. So we always try to get those things in the appropriate standards and then we don't have any issues past that. So I don't know how much we've successfully dodged or didn't dodge any landmines on that one. But man, I just don't have a lot of aptitude for the conversation.”