Welcome to Gut Instincts
Hello and welcome to another episode of Gut Instincts with your host, Dr. Steven Gendry. Today, we embark on a delightful exploration of one of nature’s nutritional powerhouses: nuts and seeds. From the crunch of almonds to the festivity of pumpkin seeds, I’ll be ranking these common foods from superfood status (S) to the trash bin (F).
Psyllium Seeds: The Gut Boosting Wonder
We start with psyllium seeds, which are exceptional for gut health. Known for fostering friendly bacteria, these seeds are a prebiotic fiber that aligns perfectly with a low FODMAP diet. For those wanting fiber without the usual gas and bloating, psyllium seeds earn an S for superfood.
Pearls of Fiber: Poppy Seeds
Next up are poppy seeds. Rich in polyphenol compounds and fiber, they typically don’t cause discomfort unless you’re sensitive to them. While they may not reach superfood status, they comfortably sit at an A for most individuals.
Pine Nuts: More Than Just Pesto
Pine nuts are well-known for their use in pesto. These cone-related nuts contain fascinating fats aiding in weight loss and brain health improvement, earning them superfood status.
Hidden Gem: Ply Nuts
Although relatively new, ply nuts are popular in the keto community due to their high saturated fat content. While useful as a snack or yogurt addition, they should be consumed with caution, landing them in the B category.
Nuts With Caveats: Pecans and Sunflower Seeds
Pecans, universally enjoyed, carry lectins which cause reactions in some, rating them a C. Meanwhile, although sunflower seeds initially seem appealing, they’re laden with lectins, placing them firmly in the F category alongside sunflower oil.
Super Giants: Macadamia Nuts and Chia Seeds
Macadamia nuts are packed with Omega 7 fats, essential for heart health. However, they can also contribute to weight gain when consumed excessively, yet they are a superfood. Contrastingly, chia seeds, mistaken for superfoods, can increase inflammation, earning them a disappointing F.
Small But Mighty: Sesame Seeds and Chestnuts
Sesame seeds serve most without issue but can trigger sensitivities, placing alongside pecans at C. Alternatively, chestnuts, full of prebiotic fiber, are celebrated in Europe for their health benefits, earning a well-deserved S.
The Best and the Rest: Walnuts, Almonds, and Brazil Nuts
Walnuts, revered for their omega-3s and heart-health benefits, easily classify as a superfood. On the contrary, almonds pose issues due to their lectin-rich skins, placing them at a D unless consumed blanched. Lastly, Brazil nuts, abundant in selenium, recommend moderation, classifying them as a B.
Nuts We Love: Cashews and Flax Seeds
Despite their appeal, cashews are part of the poison ivy family, making them unsafe and an F. Meanwhile, flax seeds, loaded with omega-3s and lignans, support gut health, ranking them a superfood.
Final Thoughts from Dr. Gendry
In closing, understanding nuts and seeds can significantly enhance our diet and health. Whether it’s the daily pistachio for its melatonin or the European penchant for hazelnuts over almonds, choosing wisely can help eat smart and feel great. Until next time, I’m Dr. Gendry, urging you to keep engaging with our culinary adventures on Gut Instincts.
