Speaker 1:
Welcome to the Dr. Gundry Podcast where Dr. Steven Gundry shares his groundbreaking research from over 25 years of treating patients with diet and lifestyle changes alone. Dr. Gundry and other wellness experts offer inspiring stories, the latest scientific advancements, and practical tips to empower you to take control of your health and live a long, happy life.
Dr. Steven Gundry:
Today, I’m going nuts, and trust me, you’re going to want to come with me. Seriously, this episode is all about some of the most delicious, underrated, and shockingly powerful nuts out there. We’ll talk about the surprising benefits of Brazil nuts, introducing a few you’ve probably never even heard of, like an Amazonian super nut, and yes, I’ll be singing the praises of the buttery, decadent macadamia nut, loaded with the special omega-7 fat that helps keep you full, regular, and glowing from the inside out. So whether you’re a nut-lover or nut-curious, this one’s for you. Let’s get cracking.
Today, I’m revealing hidden gem nuts you’ve probably never heard of, each packed with unique health benefits to boost your nutrition. Now, some of these are not nuts, but they’re seeds or tubers. They just happen to look like nuts. Still, you should know all about them.
Now, before we get going, don’t forget to like, share, and subscribe.
All right, number one, sacha inchi. Sometimes called the Inca peanut, sacha inchi is a seed from the Amazon known for its high omega-3 content. Now, it’s rich in omega-3 fatty acids. It contains alpha-linolenic acid, a plant-based, short-chain omega-3 that is really one of the best omega-3 fats that you can have.
I go on and on and on about how important alpha-linolenic acid is. It actually blocks LPSs from getting through the wall of your gut. Alpha-linolenic acid is the hallmark of the famous Lyon Heart Diet Study where people with a heart attack were randomized to a low-fat American Heart Association diet or a diet that included a margarine made from alpha-linolenic acid. And lo and behold, this study, which was supposed to go five years, was stopped after three years because the group that got the alpha-linolenic acid did so much better in avoiding new heart attacks that it was unethical to continue with the low-fat American Heart Association diet. Great stuff indeed, and it’s a great source of this short-chain omega-3 fat.
They’re also very high in protein. They actually contain all the essential amino acids, so that’s important for muscle repair and immune support. They’re also loaded with antioxidants. They contain vitamin E, which protects against oxidative stress. Studies have shown that sacha inchi oil can even prevent fat accumulation in the liver. Other recent studies have highlighted sacha inchi’s potential in managing inflammatory conditions like rheumatoid arthritis. Sacha inchi’s, anti-inflammatory properties may work by modulating immune responses and influencing gut microbiota, which could make it a natural support option for arthritis and other inflammatory disease.
Now, I recommend eating a small handful, about an ounce per day, and it’s plenty to reap the benefits without overdoing it.
All right, number two, tiger nuts. Now, tiger nuts have been eaten for thousands of years in Africa, and there is some evidence that ancient humans actually got much of their nutrition from these nuts. They’re not a nut at all, even though they’re called a tiger nut. They are a tuber and they are a great source of prebiotic fiber. It’s very high in resistant starch. Now remember, prebiotic fiber, particularly those found in tubers, feed good gut bacteria promoting a healthier microbiome.
Tiger nuts are rich in magnesium and potassium. Most of my patients, particularly with skipped heartbeats, with atrial fibrillation, are very low in magnesium and potassium. Most adults are low in magnesium and potassium, so these are essential minerals for bone and heart health, and it’s great for natural appetite control.
Now, thanks to the high fiber content, tiger nuts keep you fuller longer, and because they’re feeding your gut microbiome, the microbiome literally sends text messages up to your brain saying, “Hey, thanks a lot. We’re eating this stuff. Our needs are met, and you don’t have to go looking for other things.” And that’s the benefit of fiber. Fiber doesn’t expand and make you feel full, not at all. It actually feeds the good gut bacteria that tell you you’re full because they’re full.
Now, tiger nuts do have a high oleic acid content. Oleic acid is in olive oil. And even though that’s not as great a heart health contributor as most people think about, their unique fiber profile is really what you are going to get from these nuts. Same way with most nuts, about a handful is really what you’re going to want to eat.
Now, word to the wise, please buy peeled tiger nuts. I have tried unpeeled tiger nuts and it is an experience you don’t want to repeat. You will definitely crack several tooth fillings, et cetera. Get the peeled tiger nuts. It’ll be worth it.
All right, how about baru nuts? Now, these are grown in the savannas of Brazil. Baru nuts are nutrient-dense and environmentally sustainable. Our friend Darin Olien, check out his interview in the past on this podcast, has a great brand. It’s easily accessible on Amazon called Baruka Nuts.
Now, why do I like Baruka Nuts so much? First of all, they’re very high in protein and also in soluble fiber. Baruka Nuts provide more protein and fiber than most other nuts, making them, once again, great for satiety. They’re also packed with polyphenols and amino acids. They have a very high antioxidant capacity as measured by an ORAC score of about 6,000 per serving, and they’re great for combating free radical damage.
Now, the other good news is compared to other nuts, baru nuts or lower in calories, making them a great option for those watching their weight. In fact, one study found that incorporating 20 grams of baru nuts daily improved the good HDL cholesterol and helped reduce waist circumference among overweight women, which, again, is likely due to their high fiber and mono and polyunsaturated fat content and the antioxidants.
Again, how much is the right amount? About a handful. Also remember that baru nuts are roasted. In fact, anyone claiming that they’re going to sell you raw baru nuts, you can’t eat raw baru nuts, so don’t worry about it.
All right, number four, pili nuts. Now, these originated from the Philippines and also Indonesia. Pili nuts are known for their buttery texture and are ideal for low-carb diets. I actually have a full episode discussing the full benefits of pili nuts here on this channel featuring Jason Thomas, the founder of Pili Hunters.
Now, they’re really interesting fats. They’re very high in monounsaturated fats, but they’re also very high in some very interesting saturated fats, and that’s actually where that really creamy texture comes from, and that’s why they’ve been a darling of the keto diet movement. The nice thing about them, because of their high good saturated fat content, is that they store for an extremely long time without going rancid. Most nuts, as you probably know, once you peel them, once you take them out of their shell, begin to go rancid fairly quickly. And that’s why whenever you’re buying nuts, make sure you’re buying nuts from a high-turnover store, like, for instance, Costco or Trader Joe’s. But pili nuts are really shelf-stable and that deserves our interest. They’re also very high in magnesium and that’s, again, important for muscle function, relaxation, and even blood sugar control.
Now, I recommend eating a small handful or less a day. Pili nuts are really high in fat, so a little goes a long way. And the nice thing about pili nuts is that really a little dab will do you. They are so rich and creamy that you’re really not going to need much to satisfy your taste buds, and that’s one of their benefits.
All right, number five, chestnuts. Well, you may have heard of chestnuts roasting on an open fire in your favorite Christmas song, but have you ever seen them before? If you visited a big city like New York City in the winter, you can find chestnut, roasted chestnut vendors. They’re used extensively in Europe, but unfortunately, they’re hard to find.
Now, why are they so great for you? Number one, they’re high in resistant starches, prebiotic fiber, which is this prebiotic that feeds beneficial gut bacteria. Number two, they’re really low on the glycemic index, which means you don’t get a blood sugar spike, making them a great choice for people with diabetes or insulin resistance. Number three, they’re packed with antioxidants like vitamin C, gallic acid, and ellagic acid, which help combat oxidative stress and reduce inflammation. Now, studies suggest that these compounds protect against chronic diseases, such as heart disease and cancer, by neutralizing free radicals. Number four, chestnuts are also a good source of potassium. Again, potassium is essential for regulating your blood pressure and actually combating arrhythmias, skipped heartbeats. Addition, their high fiber content helps lower LDL “bad cholesterol” levels, and research indicates that a fiber-rich diet is linked to a reduced risk of stroke and heart attacks.
Now, how best to eat them when you find them? Well, luckily you can find them in jars. They’re usually in glass jars and you eat them. I find the best way is to slice them and put them in salads or incorporate them in your stews or other cooking. If you’re lucky enough to be in Europe or big cities during the winter and you get them roasted, you eat them just like it sounds. You peel them off and eat them and they’re absolutely delicious.
Interestingly enough, chestnut flour is very popular in Europe as a baking flour, and some of the best cakes and cookies I’ve ever had are actually made with chestnut flour as the ingredient. We can find chestnut flour in the United States. A lot of Italian markets do stock it, but it’s also on the internet. So think about adding chestnut flour as one of your top baking essentials.
The health benefits of Brazil nuts. All right, if you’re on a weight loss journey but love to snack, I have the perfect food that is both energy-dense and highly nutritious. It’s Brazil nuts, a tree nut native to the Amazon rainforest. So Brazil nuts contain high concentrations of potassium, magnesium, copper, and zinc, which are all vital for a long, healthy life, but they are the richest source of selenium. They’re loaded with selenium.
Now, what the heck is selenium? Well, selenium is actually a trace element that’s vital for the proper functioning of your body. It’s essential for your thyroid and also influences your immune system and cell growth. One little nut contains about a hundred micrograms of selenium. You can actually get your daily average of selenium, which is 55 micrograms, by eating half of Brazil nut. But most of us, for proper functioning of our thyroid, recommend 300 micrograms of selenium, so that means three Brazil nuts.
Now, the important thing to realize is even though selenium is essential, you actually can get selenium toxicity from too much selenium. Be cautious and don’t get carried away with Brazil nuts. Buy yourself some Brazil nuts, they’re easy to find, and just have yourself three Brazil nuts a day. It’s easy to do. You’ll get all the selenium you want and all the selenium you need, but don’t overdo it. Interestingly enough, most nuts have only about one microgram of selenium, so Brazil nuts are really unique.
Now, why worry about your thyroid health and selenium? First of all, most of you know the thyroid is that cute little butterfly-shaped organ in your neck and it secretes thyroid hormones, and it turns out that this gland has the highest selenium content of any organ in our body. So by consuming Brazil nuts, you’re actually going to make sure that your thyroid has enough selenium.
But there’s other reasons to consume Brazil nuts. Brazil nuts are actually rich in antioxidants. They contain vitamin E, they contain phenols, like gallic acid, and egallic acid. Egallic acid you may have heard of before. It’s the fatty acid that’s present in raspberries and blackberries, raspberries in particular. It’s also present somewhat in strawberries, but believe it or not, you can get the same really important polyphenol, egallic acid, in a Brazil nut.
Now, the high antioxidant content of these nuts can actually protect the body from oxidative stress. Now, what’s oxidative stress? Most of you have heard of it, but oxidative stress is when free radicals and antioxidants that control them are out of balance. And sadly, the oxidative stress theory of aging has a lot of credence in that most of us have far more oxidative stress from, unfortunately, our Western lifestyles than we have in antioxidants to quell that oxidative stress. So adding three Brazil nuts to your diet every day will compensate for all the oxidative stress that you’re going through.
Brazil nuts may actually aid weight loss. How so? Well, it turns out selenium is also very important for potentiating the effects of insulin being able to sell sugar to your cells, and a little bit of selenium goes a long way to help insulin sell the things you eat. It’s also quite a good fat. 36% of the fats in Brazil nuts are polyunsaturated fats that may actually aid in weight loss. They actually keep you full after eating them because they’re loaded in fiber. In fact, Brazil nuts have some of the highest fiber content of any of the nuts. That fiber not only gives you a feeling of fullness, but as you know, that fiber is essential to feed good bacteria, and good bacteria being fed the fiber that they want, those good bacteria in turn send a message to your brain that their needs are taken care of and you don’t have to go looking for any other things to eat.
That study was done in China where they took volunteers and put them on either a seven-day or a 14-day water fast. Half the group were given a hundred calories a day of non-absorbable prebiotic fiber. In other words, they didn’t get a hundred calories to eat. The bacteria were given what they wanted to eat. The other group wasn’t given the fiber. Lo and behold, the group, 14-day water fast, who were given a hundred calories of prebiotic fiber had absolutely no hunger for 14 days.
Why? Well, there’s a theory called the gut-centric theory of hunger, and that is giving our bacteria what they want to eat is actually what causes or prevents hunger pains. And if you don’t give them what they want to eat, you will be hungry regardless of how much of the crap you eat. And many of us realize that’s actually the case. You can keep eating and keep eating and never seem satisfied because you’ve never given your bacteria what they want to eat. They want to eat some Brazil nuts. Three a day, you’ll be okay.
Macadamia nuts, one of my favorite nuts. One of the best things about macadamia nuts is that they are loaded with palmitoleic acid and omega-7 fatty acid. Now, a study of rats has shown that consumption of omega-7 fatty acids can induce the feeling of satiation and enhance the release of satiety hormones. It can also improve bowel movements and prevent weight gain.
Now, Dr. Steven Rosen from the Cleveland Clinic has written papers showing the benefit of omega-7 in preventing coronary artery disease for much the same reason, also shown that palmitoleic acid can benefit hair, skin, and nails. So all of my female listeners and male listeners who want great nail, hair, and skin, macadamia nuts are one of the best ways to get it.
Now, the problem is macadamia nuts contain only about 11 to 27% omega-7s. So to really get the big benefits from omega-7s that were used in these studies, you’d have to eat a lot of nuts. And as I said before, if I want to produce weight gain in my patients, one of my favorite ways of doing that is to have them eat tons, I mean, tons of macadamia nuts, like at least two cups a day. Now, there’s another way around it. Macadamia nut oil gives you the concentrated amount of omega-7 that you need without the bulk, if you will, of the nuts themselves, but any omega-7 is better than none at all.
Now, the good news about macadamia nuts is they’re naturally low in sugar and carbohydrates. So as a nut, they’re very low on sugars that a lot of nuts actually have that are hidden in that nut. There’s also essential nutrients, like dietary fiber and antioxidants.
Now, the problem with macadamia nuts is there are 204 calories in 10 macadamia nuts. Let me show you that just so you’re aware. Okay, there’s 200 calories of macadamia nuts. Folks, that’s not even a useful handful, and that’s why one of the ways, if you really want to gain weight, is get yourself a bunch of macadamia nuts.
Now, there’s only two grams of protein in those 10 nuts. There’s 21.5 grams of fat, but 80% of the fat is actually monounsaturated fat like in olive oil, oleic acid. Carbohydrates, there’s a measly 3.9 grams of carbohydrates. That’s less than a teaspoon full of sugar. There are about 2.5, 3 grams of fiber in those 10 nuts, and those are great, but as long as you limit the amount, there’ll have some real health benefits for you, particularly from the omega-7. So watch yourself. I really recommend no more than a half a cup of macadamia nuts a day and preferably spread them out throughout the day.
Now, interestingly, despite everything I’ve just said, there is some evidence that macadamia nuts can actually support a healthy weight. A study among healthy Japanese women found that women who ate macadamia nuts lost some weight after three weeks of eating them compared to those who ate coconut or butter. Well, in a way, duh, but it just shows that if you’re looking for certain fats, macadamia nuts may have an advantage.
Now, don’t know how to incorporate macadamia nuts into your diet? I’ve got tons of recipes with macadamia nuts and macadamia nut oil in all my books. From hummus to salad, it’s super simple to get these amazing benefits when you eat macadamia nuts, and for a real fun treat, change over and add some macadamia nut oil to your salad dressing, or for an interesting taste treat, drizzle it on your vegetables and see what you think. It’s a great way to get concentrated omega-7.
Now it’s time for the question of week. The question of the week comes from @TheAdvancedChocolatier on my Brazil nuts video. They ask, “Is it necessary to soak Brazil nuts before cooking them or cook them without soaking? And is the peel good for me?” Great question. You can have Brazil nuts any way you want them, but the point is, don’t have too many. About three a day is all you need for your daily dose of selenium. And actually, the peel contains some really cool polyphenols, so don’t be afraid of it.
Now it’s time for the review of the week. The review of the week comes from @JenniferPeterson5206 on my Brazil Nuts video. She says, “Thanks. Have been eating one every morning with my black coffee. On much less thyroid hormones now. I’ve reduced both my T3 and T4 doses since doing it, about half of normal or less.” Well, that’s great to hear, Jennifer. A lot of times selenium is kind of one of those missing little tweaks that can really get and help your thyroid.
So don’t forget, if you’re suffering from hypothyroidism, don’t forget the selenium trick, and Brazil nuts are a tasty way to get your daily selenium.
Speaker 1:
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