Nuts, Seeds and Legumes
Best nuts, seeds, and legumes to consume, and practical tips to reduce mold exposure and enhance nutrient absorption through proper soaking and storage methods.
Last updated
Best nuts, seeds, and legumes to consume, and practical tips to reduce mold exposure and enhance nutrient absorption through proper soaking and storage methods.
Last updated
Nuts, seeds, and legumes contain nutrients but can easily become contaminated with mold, especially during harvesting and storage. To reduce mold and improve digestion, it is important to soak, drain, and rinse these foods before eating. Additionally, consuming certain varieties in moderation or avoiding them altogether can help minimize health risks associated with mold and anti-nutrients.
Nuts, seeds, and legumes are high in linoleic acid and omega-3 and omega-6 polyunsaturated fats, which provide an ideal nutrient source for mold species to grow and thrive. During harvesting, processing and storage, these foods are susceptible to humidity, warmth, and poor air circulation that create an ideal environment for mold proliferation. Certain mold species that commonly contaminate these foods can produce toxic compounds called mycotoxins, like aflatoxins. These mycotoxins pose health risks that damage the gut and liver with chronic exposure.
Soaking nuts, seeds, and legumes in water with a little salt for at least 12 hours before eating will reduce the levels of antinutrients present in these foods. Antinutrients are compounds that can interfere with digestion, nutrient absorption, and enzyme production. By soaking these foods, you can deactivate or reduce the antinutrients, such as lectins and phytates, which can irritate the gut lining and hinder digestion. Soaking also helps to improve the bioavailability of nutrients and makes these foods easier to digest. After soaking, drain the water and let dry on a baking sheet for at least 12 hours. Proper drying prevents mold growth.
This list prioritizes foods that are easiest to digest, most nutrient dense and least toxic. There will be factors that are unique to each person. Adjust slowly and experiment to understand which foods are best for you.
Coconut: is one of the few plant-based sources of clean saturated fat and medium-chain fats. These fats are anti-inflammatory, assist in fat-burning, and increase cognitive performance. Coconut is virtually free of antinutrients and is antiallergenic. Opt for organic whenever possible as processed coconut is known for containing mold. Discard the meat and water if the interior is gray or cloudy, as that is a sign of bacteria or mold spoilage.
Macadamia: are high in vitamin E, phosphorus, potassium, manganese, B1 and copper. They contain the lowest ratio polyunsaturated fat of any nut. However, they go rancid easily, so buy them in the cold section if possible and store them in the fridge. Do not buy macadamias or any other nuts that have been roasted as this process leads to oxidation and seed oils are usually added as well.
Cashews: are a good source of monounsaturated fat, magnesium and vitamins (K, B6, E) but are high in oxalates, so soak overnight before eating. Mold is also an issue with cashews because they're always boiled to remove the highly irritating outer layer of the nut. Choose fresh cashews sealed in a bag (not from a bin).
Hazelnuts: are high in B vitamins, antioxidants, magnesium, potassium, and manganese. Eat them raw and in moderation to avoid consuming too much polyunsaturated fat.
Chestnuts: Unlike most nuts, chestnuts are almost completely carbs, and they're high in B vitamins, vitamin C, and potassium, and fairly low in antinutrients.
Almonds: are high in vitamin E, magnesium, manganese, copper, riboflavin, and phytosterols, but they're also relatively high in polyunsaturated fats and phytates.
Pecans: are high in thiamine, vitamin B6, magnesium, manganese, phosphorus, zinc, and antioxidants. However, they absorb humidity from the air, which can cause mold to form. Buy them whole and store them sealed in the fridge or freezer.
Walnuts: are very high in micronutrients but are fairly high in histamines and have a higher risk of mold contamination than most other nuts, except for Brazil nuts and pistachios. Shelling your own walnuts can help mitigate this problem.
Pine Nuts: are a good source of vitamin E, vitamin K1, manganese, magnesium, phosphorus, copper, and zinc. However, most available today come from China and are of low quality, with a tendency to have more mold problems. Mold toxins are known to be present on various kinds of pine nuts.
Pistachios: are high in several antioxidants and minerals, including B vitamins, magnesium, manganese, phosphorus, potassium, and zinc. However, they are one of the nuts most commonly contaminated with mold toxins because the nuts open on the tree as they ripen, exposing them to aspergillus fungus.
Peas: are a good source of plant-based protein and fiber as well as vitamins A, C, K1, and several B vitamins. Peas are legumes, which contain lectins that can be difficult to digest for some people. These lectins may cause digestive issues such as bloating and gas. Additionally, peas contain phytates, which can bind to minerals and reduce their absorption. However, these concerns can be minimized when cooked properly.
Brazil Nuts: are high in selenium, which is an essential trace element with health benefits, but Brazil nuts are also known to be one of the most mold-toxin-tainted nuts. They can contain aflatoxin, a mold toxin that is considered a carcinogen. The European Union has set strict standards on the quantity and quality of Brazil nuts allowed into their countries due to the high prevalence of aflatoxin. Additionally, Brazil nuts have a high fat (linoleic acid) content and can easily go rancid.
Soy (edamame and tofu): contains anti-nutrients such as enzyme inhibitors and phytates, which can interfere with digestion and inhibit the absorption of minerals. Additionally, soy is known to contain phytoestrogens, which can mimic estrogen in the body and disrupt hormonal balance. This can lead to hormonal problems and potentially increase the risk of certain cancers. Soy is often genetically modified and treated with high heat during processing, which can result in the consumption of oxidized fats. Edamame and tofu, which are derived from soy, also carry similar concerns. It is important to note that fermented soy products, such as tempeh and miso, have fewer negative effects due to the fermentation process. However, overall, it is advisable to avoid soy, edamame, and tofu.
Seeds (wheat, rye, barley, quinoa, sesame, sunflower, pumpkin, hemp, chia and flax): contain antinutrient defenses such as lectins, gluten, phytates, oxalates, saponins, cyanogenic glycosides and goitrogens. They can also disable amylase and protease, which are necessary for breaking down carbohydrates and proteins. Seeds are also high in omega-6 polyunsaturated fats that cause inflammation. Additionally, seeds often require extensive processing like sprouting, fermenting, and cooking to reduce these antinutrients and make them more digestible. Despite these efforts, seeds can still irritate digestion and provide limited usable nutrition.
Beans and lentils: are good sources of protein, fiber, vitamins, and minerals but many people do not tolerate them well and there are much better nutrition sources available without the negative effects. They are high in lectins and phytates that irritate the digestive tract, preventing mineral absorption and causing issues like flatulence and gut discomfort. The proteins and carbohydrates in beans and lentils are more difficult to digest compared to other foods. Even with proper preparation (soaking and sprouting), beans can still cause digestive discomfort for some people and may impair digestion and gut health.
Chickpeas: also known as garbanzo beans, can be problematic for some people due to their high content of lectins and phytic acid. They are also one of the most allergenic legumes, almost on par with peanuts, and can cause inflammation and allergic reactions in some people. Additionally, chickpeas are a source of low-nutrient carbs and low-quality protein.
Peanuts: are legumes that can cause health issues for many people. They contain lectins that trigger inflammation and can enter the bloodstream intact, which can harm the bodies digestive system. Peanuts also carry aflatoxin, a mycotoxin that suppresses the immune system, has carcinogenic properties and can damage the liver. Peanuts increase intestinal mucus production and contain high levels of histamines, which can cause allergy-like symptoms even in people without peanut allergies.
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