The Paleo diet, which models itself on the presumed eating habits of our hunter-gatherer ancestors, emphasizes whole, unprocessed foods like meat, fish, vegetables, fruits, and seeds. However, when it comes to nuts, followers often face a complex set of guidelines rather than a strict ban. Prehistoric humans likely foraged for nuts and seeds, so their inclusion in a modern Paleo diet is logical. The restrictions that do exist are based on specific nutritional compositions and a key botanical distinction.
The Peanut Dilemma: A Legume, Not a Nut
One of the most significant reasons for the misconception that all nuts are forbidden is the confusion surrounding the peanut. Peanuts are not botanically considered nuts; they are legumes, members of the pea family that grow underground. Since the Paleo diet excludes all legumes, peanuts and peanut butter are off the menu. This avoidance is based on the argument that legumes contain anti-nutrients, such as lectins, which can irritate the gut lining in some individuals and cause digestive issues. Other legumes, like beans and lentils, are also excluded for similar reasons. Therefore, while true tree nuts are generally acceptable, their close cousin, the peanut, is not.
Concerns Over Anti-Nutrients Like Phytic Acid
Beyond the peanut classification, the Paleo diet promotes limiting the intake of even true nuts and seeds due to their high concentration of 'anti-nutrients'. Phytic acid (or phytate) is one of the most frequently discussed. Phytic acid is a storage form of phosphorus in plants, particularly in the bran or hull of grains, seeds, and nuts. In the human digestive system, it can bind to essential minerals like zinc, iron, and magnesium, inhibiting their absorption.
Although phytic acid also has antioxidant properties, the negative effect on mineral absorption is a primary concern for strict Paleo adherents, particularly those with existing digestive issues or mineral deficiencies. It is important to note that many nuts, such as almonds and hazelnuts, can be even higher in phytic acid than some grains, an ironic point given that grain avoidance is a cornerstone of the diet.
Balancing Omega-6 Fatty Acids
Another reason for moderating nut consumption is the fatty acid profile. Many popular nuts are rich in polyunsaturated fats (PUFAs), and specifically, high in omega-6 fatty acids. The modern Western diet is already notoriously high in omega-6s and low in anti-inflammatory omega-3s, leading to a potentially imbalanced ratio. This imbalance is associated with increased inflammation. Since Paleo aims to reduce systemic inflammation, some practitioners recommend minimizing high omega-6 nuts like walnuts and pine nuts. Certain nuts, like macadamia nuts, offer a more balanced fat profile and are therefore preferred in some circles.
The Role of Moderation and Preparation
Overconsumption of nuts is another practical concern within the Paleo framework. Nuts are calorie-dense, and it is easy to eat too many in one sitting, which can lead to weight gain. Additionally, a handful of nuts might be fine, but excessive intake could cause digestive issues like bloating or gas for some individuals.
To mitigate the effects of anti-nutrients like phytic acid, some Paleo followers practice soaking, sprouting, or dehydrating nuts before consumption. This process can help break down phytic acid and make the nuts easier to digest, mimicking ancient preparation methods. For example, almonds may be soaked for 18 hours, dehydrated, and then roasted.
Comparison of Legumes vs. Paleo-Approved Nuts
| Feature | Legumes (e.g., Peanuts) | Paleo-Friendly Tree Nuts (e.g., Almonds) |
|---|---|---|
| Botanical Classification | Legume (from the pea family) | True Nut |
| Anti-Nutrients | High in lectins and phytic acid | High in phytic acid |
| Fatty Acid Profile | Can be high in omega-6 | Varied profile, some high in omega-6 |
| Paleo Status | Not allowed due to anti-nutrients and agricultural origins | Allowed in moderation; ancestral food source |
| Preparation | No traditional preparation method for Paleolithic consumption | Soaking or sprouting can reduce anti-nutrients |
Conclusion: Nuts on Paleo, with Caveats
Ultimately, the idea that nuts are not allowed on the Paleo diet is a generalization that overlooks important details. While peanuts are out because they are legumes, other nuts like almonds, walnuts, and macadamias are typically included in moderation. The primary reasons for limiting or carefully choosing nuts revolve around their anti-nutrient content, high omega-6 fatty acid levels, and high caloric density, all of which contradict the diet's core principles if overconsumed. For those concerned about anti-nutrients, proper preparation like soaking can help. The flexibility of the modern Paleo template allows individuals to decide what works best for them, but it’s clear that a mindless over-reliance on nuts is not in the spirit of the diet. For most, a small handful of prepared nuts as an occasional snack or topping is a completely Paleo-friendly practice.
Another Reason You Shouldn't Go Nuts on Nuts - Chris Kresser
