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YouTubeHow many nuts do I eat? Zero! Despite all these amazing benefits of nuts, why have I limited my intake to zero? Dr Esselstyn recommends zero nuts because they are addictive and non-essential. Esselstyn FAQ recommends only 1-2 tbsp flax + chia combination for EFA (Essential Fatty Acid) needs. See How Many Nuts & Seeds To Eat Daily? Also see The Emphasis on Low Fat in which fat percentages gravitating towards 10% (and even lower) are encouraged by WFPB doctors; with such low fat %ages, we don't have much room for nuts.
Why no nuts despite so many studies showing that nuts are health promoting? Studies showing health benefits of nuts are invariably done on individuals following a Western diet (sometimes known as 'Standard American Diet'). Relative to such a diet, introduction of nuts leads to health benefits! Does that mean that somebody following a Low Fat Whole Food Plant-Based diet would also get similar benefits? Maybe; maybe not! Studies comparing WFPB with low vs high intake of nuts don't exist, as far as I know. Many (but not all) WFPB doctors opine that adding extra nuts to a Low Fat Whole Food Plant-Based diet is likely to have negative impact. What do I do? I have come to believe in the Low Fat guideline for my own food plates, with target fat percentage 10% or lower.
Health benefits of nuts? Dr Greger has dozens of videos explaining that nuts are healthy! Probably the most surprising benefit is that nuts lead to weight loss despite being fat rich.
Surprisingly, increased nut intake does not lead to weight gain! In 2012, Dr Greger made a fascinating 7-part video series to explain this phenomenon: Do Nuts Lead To Weight Gain?
Nuts and seeds are known to help with cholesterol loewring! See Cholesterol Lowering Via Nuts & Seeds?
(2 mins) Transcript. Dr Greger's summary: "The equivalent of eating a single walnut half per day appeared to cut the risk of dying from inflammatory disease about in half, whereas fish did not appear to play a protective role. That may be why those eating vegetarian foods have lower levels of inflammation and chronic disease risk."
(4 mins) Transcript. Dr Greger's summary: "Within hours the blood of those fed walnuts is able to suppress the growth of breast cancer cells in a petri dish. Which nut might work best, though — almonds, Brazil nuts, cashews, hazelnuts, macadamias, peanuts, pecans, pine nuts, pistachios, or walnuts?"
(3 mins) Transcript. Dr Greger's summary: "Eating fiber-containing foods — especially nuts — during adolescence may significantly lower the risk of developing potentially precancerous fibrocystic breast disease (fibroadenomas)."
(4 mins) Transcript. Dr Greger's summary: "Men eating pistachio nuts experienced a significant improvement in blood flow through the penis accompanied by significantly firmer erections in just three weeks — perhaps due to pistachios' antioxidant, arginine, and phytosterol content."
(5 mins) Transcript. Dr Greger's summary: "Walnuts, almonds, and hazelnuts are put to the test for erectile and sexual function, sperm count, and semen quality."
(2 mins) Transcript. Dr Greger's summary: "The short-term effect of replacing refined olive oil with extra virgin olive oil, walnuts, or almonds on cardiovascular risk factors."
(3 mins) Transcript. Dr Greger's summary: "Most men and women who die of heart disease, our #1 killer, die suddenly without any known history of heart problems. Nut consumption, however, has been associated specifically with decreased risk of sudden cardiac death, which may be due to magnesium, a mineral found predominantly in whole grains, greens, beans, nuts, and seeds."
(3 mins) Transcript.
Articles by Dr Greger:
- (2023) Testing Berries and Nuts, Two of the Best Brain Foods
- (2017) Benefits of Nuts for Stroke Prevention
Videos by Dr Greger:
(5 mins) Transcript. Dr Greger's summary: "More than 90% of stroke risk is attributable to modifiable risk factors."
(5 mins) Transcript. Dr Greger's summary: "A randomized controlled trial found that a Mediterranean-type diet can dramatically lower the risk of subsequent heart attacks. How does it compare with plant-based diet data?"
(4 mins) Transcript. Dr Greger's summary: "Randomized controlled studies put nuts, berries, and grape juice to the test for cognitive function."
(3 mins) Transcript. Dr Greger's summary: "Just a few small servings of nuts a week may increase our lifespan and lower cancer risk."
(2 mins) Transcript. Dr Greger's summary: "A competing risks analysis of the Harvard Nurses's Health Study compares the danger of smoking cigarettes to the danger of animal product consumption (cholesterol), and the benefits of plant foods (fiber) to the benefits of exercise.". An excerpt:
(3 mins) Transcript. Dr Greger's summary: "Should people with diverticulosis avoid nuts, seeds, and popcorn?"
Which nuts have most antioxidants? In the video below, Dr Greger mentions that the top 5 nuts are pecans, walnuts, hazelnuts (also called filberts), pistachios, and almonds.
(2 mins) Transcript. Dr Greger's summary: "Which type of nut has the highest antioxidant content?"
(5 mins) Transcript.
Companion article: Almonds vs Rice vs Potatoes for Osteoporosis (2018)
(4 mins) Transcript. Dr Greger's summary: "Why do some pine nuts cause a bad taste in your mouth that can last for weeks?"
(1 min) Transcript. Dr Greger's summary: "Areca nuts may be both carcinogenic and damaging to the liver."
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