Mark’s Daily Apple

Dear Mark: Nuts15

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Nutty

Dear Mark,

Can you give me more explanation about nuts and seeds? I eat a ton of them and am always confused about which ones are actually nuts and which are seeds and which are legumes. Does it make any difference if you eat them whole, roasted, raw or as nut butter?

Thanks to reader Charlotte for these questions in response to last week’s “Get Primal” post. The classification question does get tricky.

Nuts themselves are actually a kind of fruit, specifically “dried fruit.” But not everything we consider nuts are really nuts. Some are actually seeds, often within fruits or even legumes. A hazelnut is, indeed, a nut. An acorn is also a variety of “true” nut, as are pecans, walnuts and chestnuts. But an almond, for example, is a seed inside a fleshy fruit’s (a.k.a. drupe’s) pit. A pistachio is a seed within a fleshy fruit. Pine nuts are seeds. Cashews are seeds. Peanuts are the seeds of a legume. Technically speaking, all nuts are fruits, and a “true” nut is indehiscent (they don’t – by themselves – open to spread seeds), hard-shelled and generally one-seeded.

But let’s look at all this from a practical perspective: what’s good to eat? “Nuts” in the broad culinary classification contain protein. Big plus. They tend to be high in certain B-vitamins, vitamin E, and many minerals. Another plus. Low carb. Yet another plus. But not all “nuts” are created equal. Some, like peanuts, have high levels of omega-6. As we’ve said a lot lately, we moderns seem to get way more than enough of omega-6 in our diets. Walnuts, for example, offer a nice dose of omega-3. Almonds are a great source of phytochemicals, contain calcium, and are even lower in carbs than most.

And then there’s the issue of aflatoxins, dangerous metabolites produced by certain mold varieties. Aflatoxins are common in what we usually refer to as “tree” and “ground” nuts, including almonds, walnuts and pecans as well as peanuts and cashews. The toxin has been shown to have carcinogenic, mutagenic and immunosuppressive properties. While certain farming practices can reduce the problem, the aflatoxin related molds are considered at least somewhat inevitable. Peanuts are often said to have the highest concentration of aflatoxins, and they are among the most heavily (pesticide) sprayed food grown.

In terms of roasted versus raw, I’d recommend raw to avoid the oxidation that happens during heating. However, there are increasing challenges to the sale of truly raw (untreated) nuts. The Cornucopia Institute offers a great deal of information on the recent raw almond controversy, but all California grown almonds now have either chemical or high heat treatments. The change came after raw almonds were believed to be connected with two salmonella cases, although farming practices vary considerably and may have contributed to the problem. Regarding nut butter versus nuts themselves, it’s your choice. However, be sure to select nut butter (I recommend almond butter) without added ingredients, especially added sugars. And, again, I’d favor raw and organic over conventional and roasted.

Thanks for the questions, everyone!

steffenz, Marcio Cabral de Moura, sproutgrrl Flickr Photos (CC)

Further Reading:

Dear Mark: Beans/Legumes

Smart Fuel: Walnut Oil

Modern Forager: Ten Staples of a Well-Stocked Kitchen

Posted: Carbs, Dear Mark, Diet, Health, Nutrition

Dear Mark: Beans/Legumes33

Magical Fruit

Dear Mark,

I’m a former vegetarian who still enjoys cooking with all kinds of beans. I don’t see them in any of the MDA recipes. What’s your take on them?

Legumes (beans, lentils, chickpeas, split peas, etc.) aren’t, by any means, the worst thing you can eat, but they don’t make the ideal meal either. In my estimation, legumes fall into the “O.K.” category with wine, chocolate, cheese and other dairy, etc.

On the upside, legumes offer protein, and they tend to be good sources of several minerals like potassium and magnesium. On the downside, they offer only a moderate at best amount of protein (generally 4-9 grams per ½ cup serving). As the How to Eat Enough Protein post showed, legumes’ protein content is dwarfed by the 28 grams you’d get from a cup of cottage cheese or the 50+ grams you’d get from six ounces of several meats. And this relatively small amount of protein comes with a hefty carb content: as high as 28 grams for that same ½ cup serving!

Because legumes generally contain so much soluble fiber, they won’t result in sudden blood sugar spikes. However, as I said a while back in the whole grain post, at the end of the day carbs are carbs.

Yet, the Primal Blueprint philosophy allows for some carbohydrate content. I’ve suggested in the past 150 grams as a daily ceiling. There’s certainly reason to shoot for less (100 is even better), but 150 grams can be a reasonable goal for many of us. The key is to make as much of that carb “allowance” vegetable-based as possible. Legumes offer nutritional benefits, but what they offer can be found in equal to greater amounts within other foods that have lower carb content.

All this said, not all legumes are created equal. Some, like lentils, have higher protein content. Others, like peas, have lower carb content. Both glycemic index and glycemic load vary among legumes. Check out this “International Table” for more info on legumes and hundreds of other foods.

The ultimate point on “O.K.” foods is this: if you can make the majority of your diet “best source” foods (meat for protein, vegetables for carbs, etc.), you’ll meet your daily nutrient goals and have room to include a few “lesser benefit but high enjoyment” foods such as dairy and legumes. (That is, if you consider beans exciting. Cheese I can understand, but give me a a big salad over a bowl of kidney beans any day.)

An additional note: the bioavailability of minerals in legumes is compromised by the body’s difficulty in digesting them (hence the flatulence jokes). If you’re going to include legumes in your diet, preparation is everything. Diligent and tailored soaking processes are necessary for the proper digestion and nutrient absorption of legumes.

Check back in the near future as I’ll be posting exactly what I eat in a typical day and how it breaks down in calories from protein, fat and carbs.  Thanks for your questions and comments, everyone. As always, if you have a suggestion for “Dear Mark,” shoot me a line.

Roger Smith Flickr Photos (CC)

Further Reading:

My Carb Pyramid

Dear Mark: Sugar Cravings

The World’s Favorite Bean

Posted: Carbs, Dear Mark, Diet, Health, Most Popular Posts

Dear Mark: Gluten23

Shop the perimeter. And this aisle.

Dear Mark,

You talk a lot about the evils of grains. I follow your logic on why a grain free diet is best, and I have seen weight loss and just feel better overall since heeding your advice. But there is one thing (well, more than one) that I don’t understand but hear about often. Could you explain what gluten is and why it should be avoided?

Gluten is a large, water-soluble protein that creates the elasticity in dough. It’s found in grains such as wheat, rye, barley, triticale, and oats. These days it’s also found in additives like thickeners and fillers used in everything from lunch meat to soup to candy.

Gluten sensitivity or intolerance, once thought to be rare, is now believed to affect a third of the population. (Some believe this number is substantially higher.) It’s considered a genetically influenced, life-long autoimmune disease, but it sometimes doesn’t manifest itself until a person is in their thirties or even forties. When an affected person eats or drinks something containing gluten, the protein initiates a kind of allergic reaction in the body, resulting in some level of inflammatory reaction. The reaction can vary significantly from person to person and can manifest itself in a wide variety of initial symptoms that include: dermatitis, fatigue, joint pain, acid reflux, abnormal menses, and infertility. Some gluten sensitive people are asymptomatic, at least for a certain period of their lives.

In serious cases, gluten intolerance causes intestinal atrophy known as Celiac disease. The Gluten Intolerance Group of North America reports that 1 in 133 people have Celiac disease. Unfortunately, not everyone who develops Celiac disease will have recognizable symptoms before the condition has wreaked serious havoc in the intestinal system by flattening of the villus epithelium and subsequently decreasing the area for nutrient absorption. For these people, Celiac disease often isn’t diagnosed until after effects of malnutrition have set in (lack of growth in children, diarrhea, stomach pain and/or bloating, vomiting, behavioral changes, etc.). In these cases, biopsies are often taken to assess the extent of damage and to aid diagnosis. Even if biopsies are normal, there is still the chance that nutrient absorption is impaired.

Thankfully, methods for diagnosing gluten sensitivity and related Celiac disease have improved in recent years as awareness has increased and more research has been done. Blood tests for specific antibodies have allowed physicians to diagnose the disease in many cases before much if any damage has occurred. Researchers are also beginning to test for antibodies in the intestinal tract, which may promise an even earlier diagnosis in at-risk individuals.

Given my stance on grains, I obviously suggest avoiding gluten. As mentioned, gluten intolerance is a very common condition and may be underestimated still. Given the relatively recent introduction of gluten (and all grains) into the human diet, gluten intolerance and the related Celiac disease are very unfortunate but not very surprising conditions. In addition to omitting grains from your diet (especially those listed above), it’s important to avoid processed foods, which likely contain trace amounts in forms like hydrolyzed proteins, starch/modified starch, malt, binders, and natural flavorings. If anyone in your family has been diagnosed with Celiac disease or gluten intolerance, it’s a wise idea to talk to your doctor about testing options.

Whatshername? Flickr Photo (CC)

Further Reading:

Simple vs. Complex Carbs

Gluten-Free Girl

Posted: Big Agra, Carbs, Dear Mark, Diet, Health, Nutrition, Prevention

Dear Mark: Saturated Fat13

Worth eating?

Dear Mark,

In one of last week’s Cheap Meat discussions, you said something about ratios and saturated fats and how saturated fats aren’t really the issue in your mind. I might have been missing something in the conversation. Can you fill me in?

The issue of ratios within animal fat was raised by reader Jaana as she shared Cordain’s discussion of the varying polyunsaturated fat content and corresponding omega ratios in muscle meat versus different organ meats. Cordain compares wild game (that we can assume are comparable to the meats our pre-agricultural ancestors ate) with the domestically raised livestock we eat today. As a general rule, the muscle meat of conventional livestock today has less polyunsaturated fat than wild game does. Conventional domestic meat also has more saturated fat than wild game.

I’ve said before that the hype over saturated fat is overblown in many respects. Saturated fats are required for many crucial functions in the body. They make up 1/2 of cell membrane structure. They enhance calcium absorption and immune function. They aid in the body’s synthesis of the essential fatty acids and provide a rich source of fat soluble vitamins. My beef isn’t with the beef fat. It’s with the carbs – the grains that conventionally raised animals are fed as well as the buns, chips and other assorted carbs we modern humans eat with the side of beef.

This is the part conventional “wisdom” doesn’t get: saturated fat in the diet doesn’t directly translate to saturated fats in the blood. It’s all how it’s metabolized. Saturated fat levels in the blood are influenced by the prevalence of carbs in the diet and the subsequent carb-generated lipogenesis process.

And it’s my opinion that CW’s hobby horse takes attention away from the more legitimate concerns surrounding saturated fat intake. An animal’s fat stores carry the highest load of antibiotics, feed pesticides and herbicides, and hormones. Obviously, this didn’t matter 20,000 years ago, but it matters a whole heck of a lot in the modern world. One way to ameliorate the situation is to eat organic meat. (And, to a lesser extent, grass-fed and -finished, but we covered that last week.) Another way is to eat lower fat meats. (Even the best organic, grass-finished meats will still carry dioxins in their fat stores as a result of acid rain in most regions of the country.)

Finally, as reader Charles noted in last week’s discussion (thanks for the lead, Charles), really the polyunsaturated fat content in either grass or grain fed beef isn’t that substantial to begin with. Grass-fed is better, but it’s not worth excessive concern or breaking the bank.

Whether you choose to eat higher fat meats or lower fat cuts, my message is the same. Look for the cleanest meat you can find and afford. Sure, shoot for grass-fed and finished when possible, but clean should trump grass-fed by a long shot. Beyond this, arm yourself with a diet and supplement regimen that offers copious antioxidants and plenty of omega-3 fatty acids to achieve a 1:1 ratio.

Thanks to everyone for all their comments and questions. There’s nothing like a vigorous and spirited discussion! Keep it coming.

Daniel Y. Go, SixyBeast Flickr Photos (CC)

Further Reading:

I’m Not Afraid of Fat

Are There Any Good Carbs?

Why the Atkins Diet Works

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Posted: Big Agra, Big Moo, Dear Mark, Diet, Health, Nutrition, Sisson Said What?

Dear Mark: Cheap Meat?85

Happy Cows

Dear Mark,

I am curious what you recommend for people who either don’t have access to or can’t regularly afford grass-fed, organic, free-range meats? It [cost] is a lot of the reason we are mostly vegetarian - we could have organic meat on a regular basis, or we can have fresh fruits and veggies for us and, more importantly, our young sons, to snack on. I believe the fresh produce is more important, and our budget just won’t allow for both, so we stick to mostly vegetarian - and less expensive - sources of protein. I’d like to hear tips for how to actually apply some of this in these situations, and what you recommend then. Is it better to eat less meat and make sure what you have is organic, or keep eating the same amount of the conventional stuff (which is worse for our bodies and the environment)?

Judy, you raise a number of great points, and I know they’re common concerns. Ideally, we would all eat grass-fed/grass-finished meat all the time, but because of a variety of circumstances (budget, limited availability at home/during travel, etc.) it’s not always possible for people, myself included. For these reasons, the Primal Blueprint also looks at logical, reasonable compromises. If I can’t eat grass-fed meat, I look for the cleanest meat I can find (no hormones, no antibiotics, etc.). But I absolutely suggest that people include meat in their diets, even if they don’t have access to grass-fed.

First, let’s look at the issue of availability. Unfortunately, grass-fed and/or organic meats aren’t carried by many grocery stores. However, I think that trend is beginning to change. While Whole Foods, Wild Oats and community co-ops seem to be the most common sources for these items, more and more “regular” supermarkets are getting in the game. As always, the more people request it, the more likely stores will consider adding these options. That said, there’s a substantial mail order market for grass-fed and/or organic meats, many with competitive pricing.

Another option: small area farms that sell direct to consumers. You’ll usually get the best deal by purchasing 25 lbs. to half a cow, lamb, goat, etc. If you have a deep freezer, it’s ideal. Otherwise, find a few friends, neighbors, or family members who you can split an order with.

Also, just a note about labels… Meat that is labeled grass-fed isn’t necessarily “grass-finished.” Nearly all beef cattle eat grass at some point. Others, those usually labeled grass-fed, eat grass until the final few weeks before slaughter, when they’re switched to a grain diet. During this relatively brief window, the omega ratio reverses to pretty much that of mostly/entirely grain-fed cattle. Look for “grass-finished” or “100% grass-fed.” Though many farms that raise grass-fed cattle also follow other “clean meat” standards, not all do. USDA Organic uses the most stringent rules and certification, including the absence of any pesticides or herbicides on grazing land/feed and moderate animal treatment standards. But keep in mind, also, that USDA Organic doesn’t mean grass-fed. On top of all of this, we’re seeing a new class of “animal-welfare” labels offered by industry certification as well as animal-rights groups. (Whole Foods manages its own standards and labeling.) (I know, Judy, you’ve asked about this element as well.) Standards for these certifications vary considerably. If you buy direct from a farm, you may be able to get the most information about how the animals are raised.

While it’s true that “100% grass-fed, organic” offers the best of all worlds, it’s usually more expensive and more difficult to find. My advice for best compromises: first look for a label that says 100% grass-fed with “no hormones” and “no antibiotics.” This kind of meat encompasses important “clean” elements (in terms of an individual’s consumption) and offers the better grass-fed omega ratio. Next choice: clean, grain-fed meats. Just be sure to add more omega 3s from fish, fish oil supplements and vegetables sources to make up for the 6:3 ratio deficit.

Thanks, as always, for your questions and comments. Keep ‘em coming!

ILoveButter Flickr Photo (CC)

Further Reading:

Dear Mark: Pondering Protein

Imitation Crab: What is That Stuff?

Dr. Michael Eades: Another Reason to Eat Grass Fed Beef

Typical North American Diet is Deficient in Omega-3 Fatty Acids

Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!

Posted: Big Moo, Dear Mark, Diet, Health, How To, Nutrition