Nuts, seeds and kernels have a super healthy image, but the saying "the more the merrier" does not always apply in this case... Noor from nutrition and lifestyle practice The Nourishing State explains why it is better not to eat handfuls of almonds and peanuts.
Noor is a foodie at heart, low-carb dietitian and nutritionist with a master's degree in Nutrition &Health. Together with her team, she helps women who have had enough of yo-yoing to lose weight permanently – by combining a low-carbohydrate diet with lifestyle coaching.
Nuts, kernels and seeds contain a lot of fat. Now, as a low-carb dietitian, I can only applaud that (fat is your friend!), but one fat is not the other. For a healthy body and weight, it is important that two types of fat – omega-3 and omega-6 fat – are well balanced. And that's where many nuts, kernels and seeds go wrong.
Omega-3 and omega-6 are essential fatty acids – your body cannot make these fatty acids itself. This makes it important to get both through your diet. Omega-6 is important for normal growth and development – in children – and for healthy skin. Omega-3 fatty acids are important because they have an anti-inflammatory effect in the body. It is important to get both omega-3 and omega-6 fatty acids, and to maintain a healthy ratio between these fatty acids. The ideal omega-6/omega-3 balance is a ratio between 1:1 and 4:1. In the Western diet, the omega-6/omega-3 ratio is on average 16:1. So we get in proportion 16 times as much omega-6 as omega-3 fatty acids!
When you get little omega-3 fatty acids through your diet – or if you consume much more omega-6 than omega-3 fatty acids in proportion – this increases the risk of cardiovascular disease, cancer and other autoimmune diseases. It also increases the risk of chronic inflammation and the risk of sarcopenia – the weakening of your bones. In addition, an optimal omega-3/omega-6 ratio is essential for a healthy body and the prevention of obesity.
In the list below you can see how many omega-6 and omega-3 fatty acids different nuts, seeds and kernels contain, and you can see which types have an ideal ratio (spoiler:there are fewer than you think).
Total fat (per 100 g) Omega-6 fatty acids (per 100 g) Omega-3 fatty acids (per 100 g) Omega-6 /omega-3 ratio
Almonds 53 g 14 g 0.1 g 139/1
Walnuts 68g 37g 7g 7/1
Pecans 72 g 21 g 1 g 20/1
Brazil nuts 67 g 24 g – 239/1
Macadamia nuts 76g 1g 0.2g 5/1
Hazelnuts 63 g 8 g 0.1 g 81/1
Cashew nuts 49 g 8 g – 80/1
Pistachios 48 g 13 g 0.2 g 65/1
Peanuts 52 g 9 g – 94/1
Sunflower seeds 57 g 32 g 0.1 g 321/1
Pumpkin seeds 47 g 24 g 0.1 g 24/1
Chia seed 31g 6g 18g 0.3/1
Pine nuts 51 g 21 g 1 g 30/1
Flaxseed 31g 4g 17g 0.2/1
Hemp seed 49g 29g 9g 3/1
Sesame seeds 55 g 24 g 0.1 g 238/1
Poppy seed 36 g 22 g 0.2 g 110/1
By adding pumpkin seeds to your bowl of yogurt in the morning, using peanut butter as a topping at lunch and taking a few handfuls of mixed nuts in the afternoon, you unconsciously get a lot of omega-6 fatty acids and – relatively – but little omega-3. It is therefore not surprising that we have such an unhealthy omega-6/omega-3 ratio with our Western diet, and that we are increasingly faced with overweight and chronic diseases.
As you can see, chia seed, linseed and hemp seed are top, and walnuts and macadamia nuts also come out quite well in the test. But are you struggling with your weight? Then be careful with almonds, peanuts and Brazil nuts. And it is also better not to sprinkle sunflower seeds and sesame seeds over every meal.
Oily fish such as salmon, sardines, eel, herring, mackerel and trout are high in omega-3 fatty acids. Canned fish such as tuna or salmon can also be a healthy option, but make sure that it is in 100% olive oil. If you choose fish in sunflower oil, you get a lot of omega-6 fat and you want to prevent that.
Do you want to start the day with a tasty breakfast full of omega-3? How about chia pudding or pancakes with raspberry!
The bottom line:Nuts, seeds and kernels can be a healthy choice, but it's important to be aware of the type and amounts you eat. If you do eat peanut butter or a handful of almonds, that's really not a disaster, but add chia seeds or linseed to your yogurt for an omega-3 boost. And choose oily fish at least once a week.
More tips and tricks about permanent weight loss, low-carbohydrate and healthy living? Follow Noor on Instagram @thenourishingstate or visit her website .
Text:tehnourishingstate/Noor, image Gettyimages
More inspiration? Then read Happy by Carolina van Dorenmalen (Kosmos Uitgevers, ISBN 9789021583686)
