Doctor Says: Eat Like A Squirrel!? | Nuts & Seeds Tier list | Gut Instincts
Summary
TLDRIn this episode of 'Gut Instincts', Dr. Steven Gendry explores the health benefits of various nuts and seeds, ranking them from 'superfood' to 'belonging in the trash'. He discusses the prebiotic properties of psyllium seeds, the brain-boosting fats in pine nuts, and the high melatonin content of pistachios. However, he warns against nuts like cashews due to their lectin content and advises caution with high-fat options like macadamia nuts. Dr. Gendry also highlights the importance of preparation and consumption methods for optimal gut health.
Takeaways
- 😀 Psyllium seeds are considered a superfood, being a prebiotic fiber and low FODMAP, beneficial for gut health without causing bloating.
- 🌟 Poppy seeds contain polyphenols and are a good source of fiber, but they might cause sensitivity in some individuals.
- 🌰 Pine nuts are a superfood with fats that can aid in weight loss and brain health, though there's a fun fact about squirrels and their consumption in Europe.
- 🥥 Macadamia nuts are a superfood with Omega-7 fats that improve heart health, but they should be bought roasted to avoid rancidity.
- 🍪 Pecan nuts have a lectin that some people react to, earning them a 'C' ranking despite being the state nut of Georgia.
- 🌞 Sunflower seeds are high in lectins and are advised against due to their potential negative effects on health.
- 🥜 Almonds, while popular, have a lectin in their peel, making them less preferable unless blanched or peeled.
- 🥥 Brazil nuts are high in selenium but should be consumed in moderation to avoid selenium toxicity.
- 🥜 Cashews, part of the poison ivy family, are not recommended due to their potential to cause allergic reactions.
- 🌰 Flax seeds are a superfood rich in Omega-3 and lignans, but must be ground to be properly digested.
- 🥜 Pistachios are a superfood with high melatonin content, beneficial for mitochondrial health.
Q & A
What is the main topic of the 'Gut Instincts' episode mentioned in the script?
-The main topic of the episode is a culinary exploration of nuts and seeds, ranking them from superfood (S) to foods that belong in the trash (F).
Outlines
🌰 Gut Health and Nuts' Superfood Ranking
In this episode of 'Gut Instincts,' Dr. Steven Gendry explores the health benefits of various nuts and seeds, ranking them from superfood to potentially harmful. He discusses psyllium seeds as a prebiotic fiber beneficial for gut health, poppy seeds' fiber content, and pine nuts' brain health benefits. Dr. Gendry also highlights the high saturated fat in pili nuts, pecans' lectin sensitivity, and sunflower seeds' high lectin content. Macadamia nuts are praised for their Omega-7 fats, which improve heart health, while chia seeds are cautioned due to their lectin content causing inflammation. The summary emphasizes the importance of choosing the right nuts and seeds for optimal gut and overall health.
🥜 Nuts and Seeds: Health Benefits and Dietary Considerations
Dr. Gendry continues his discussion on nuts and seeds, evaluating their impact on health. He explains that sesame seeds are generally safe but may cause sensitivity in some individuals. Chestnuts are commended for their prebiotic fiber, while walnuts are recognized for their Omega-3 fats and heart health benefits. Almonds are noted for their lectin content when unpeeled, and Brazil nuts are advised to be consumed in moderation due to their high selenium content. Cashews are warned against due to their association with the poison ivy family. Flax seeds are recommended as a superfood for their Omega-3 content and prebiotic properties, but must be ground to be digestible. Pistachios are highlighted for their melatonin content, beneficial for antioxidants in mitochondria. Tiger nuts are introduced as a tuber with prebiotic properties, and pumpkin seeds are cautioned for their lectin content. The summary underscores the nutritional variety and potential sensitivities associated with different nuts and seeds.
📋 Final Verdict on Nuts and Seeds: Superfoods and Those to Avoid
In the concluding segment, Dr. Gendry wraps up the episode with a final assessment of hazelnuts and peanuts. Hazelnuts are praised as a healthier alternative to almonds, with their skin rich in polyphenols. Conversely, peanuts are warned against, classified as legumes and associated with a high risk of lectin sensitivity. The summary emphasizes the importance of being selective with nut and seed consumption, considering individual dietary needs and potential health impacts. Dr. Gendry encourages viewers to subscribe and share their favorite nuts, reminding them to make informed choices for optimal health.
Mindmap
Keywords
💡Nuts and Seeds
💡Gut Health
💡Superfood
💡Prebiotic Fiber
💡Lectin
💡Omega-3 and Omega-6 Fats
💡Melatonin
💡Selenium
💡FODMAP
💡Pesticides and Rancidity
💡Paleo Diet
Highlights
Psyllium seeds are a top gut-boosting seed, acting as a prebiotic fiber and being low FODMAP.
Poppy seeds contain polyphenol compounds and are a good source of fiber, but may cause sensitivity in some individuals.
Pine nuts are rich in fats beneficial for weight loss and brain health, and are considered a superfood.
Pecans contain a lectin that can cause reactions in some people, earning them a 'C' rating.
Sunflower seeds are high in lectins and are advised against due to their potential negative effects.
Macadamia nuts are a superfood with Omega 7 fat beneficial for heart and blood vessel health, but should be consumed in moderation to avoid weight gain.
Chia seeds, despite their Omega-3 content, can increase inflammation due to their lectin content and are not recommended.
Sesame seeds are generally safe but may cause sensitivity in some individuals.
Chestnuts are a superfood with high prebiotic fiber content and are great for gut health.
Walnuts are recognized as a superfood for their alpha-linolenic acid and heart and brain health benefits.
Almonds, when peeled, can be a better choice due to the presence of lectins in the skin.
Brazil nuts are high in selenium but should be consumed in moderation to avoid selenium toxicity.
Cashews, part of the poison ivy family, are not recommended due to their potential allergenic properties.
Flax seeds are a superfood rich in Omega-3 and lignans, but should be ground for better digestion.
Pistachios have the highest melatonin content of any food and are beneficial for mitochondrial health.
Tiger nuts are a tuber that feeds friendly bacteria and are considered a superfood.
Pumpkin seeds, despite their popularity, are high in lectins and are not recommended.
Hazelnuts are a better alternative to almonds due to their lower lectin content and polyphenol-rich skin.
Peanuts, being a legume, are high in lectins and can be dangerous for many people, earning an 'F' rating.
Transcripts
fun fact people who eat
squirrels have better brain health than
people who don't eat squirrels it's
really difficult to get raw macademia
nuts that haven't gone ranom sunflower
seeds gosh what a great snack
[Music]
not hello and welcome back to another
episode of gut instincts I'm your host
Dr Steven Gendry and I'm excited to
embark on a culinary adventure with you
today today we're delving into one of
Nature's bite-size powerhouses nuts and
seeds from the crunch of almonds to the
festivity of pumpkin seeds I'm ranking
these everyday foods from s to f s
stands for superfood and f means it
belongs in the trash before we delve
into the world of these nuts and seeds
don't forget to show your support by
subscribing and liking this video are
you ready to enhance your gut health I
know I am first up psyllium seeds now
psyllium seeds is one of the best gut
boosting seeds there are they feed
friendly bacteria they're a Prebiotic
fiber and fun fact for you folks trying
to follow a low fod map diet these are
low FODMAP meaning that you can eat them
as fiber but you won't get that
potential gas and bloating that many
people associate with fiber psyllium
seeds
superfood how about poppy seeds yes
poppy seeds also contain some pretty
interesting polyphenol compounds and
they're a great source of fiber and they
in general will not bother you I have a
couple of patients in my practice that
poppy seeds are one of the foods they're
sensitive to so I'm a big fan of of them
but not necessarily a superfood but they
get an A for most people how about pine
nuts those of you who have ever had
pesto known that most pesto is made from
pine nuts which are the part of nuts in
a pine cone interestingly enough they
contain some fascinating fats that have
been shown to help weight loss and
improve brain health fun fact people in
Europe who eat
squirrels yes they do have better brain
health than people who don't eat
squirrels that's a superfood pine nuts
enjoy them how about the ply nut now
this is a new relatively new nut that's
mostly pure saturated fat and they're
popular in the keto diet Community you
have to pretty much eat them peeled
because the skin is really tough but ply
nuts are very useful in yogurts and is a
snack but be careful because of the high
saturated fat content otherwise they a
bee peans now I went to medical school
at Georgia and pean is the state nut
pecans for the most part are really good
but fun fact pecans actually do have a
lectin that some people react to as much
as I appreciate my state of Georgia
Medical School I'm giving the pecans a c
it's not your best choice sunflower
seeds gosh what a great great snack not
sunflowers unfortunately are loaded with
lectin the seeds sorry about that
sunflower seeds sunflower oil down in
the F category don't eat them macadamia
nuts now this is actually a really super
nut here's a couple of provisos it's
really difficult to get raw macadamia
nuts that haven't gone rancid if you see
the raw Academia nuts and they're in
half they're already rants that don't
buy them you're actually safer to buy
them roasted and that's what I do unless
I absolutely know the grower and can get
them whole this contains a really
interesting Omega 7 fat that has been
shown to improve blood vessel and heart
health macadamia nuts are a super food
with one Proviso if you really really
really really want to gain weight eat a
lot of macadamia nuts I actually use
macadamia nuts to help my really skinny
patients gain weight and they're very
effective at doing that how about chia
seeds now chia seeds sound like a
superfood they have short chain omega-3
fatty acids and they make a jelly likee
coating when you soak them but buyer
beware Lauren cordain the famous
Professor at Colorado state who's the
father of the paleo diet was kind enough
many years ago when I was praising chia
seeds to send me a couple of papers in
human studies showing that chia seeds
increased inflammation in the subjects
despite the fact that their omega-3
levels went up chia seeds have a lectin
that causes this you're much better off
using basil seeds they'll act the exact
same way you can substitute them in
every chia seed recipe but chia seeds
get in F how about sesame seeds sesame
seeds are actually quite safe for most
most people but I have maybe more than a
few patients that are sensitive to
Sesame seeds so I'm going to put them
down with pecans most people can have it
without a problem chestnuts chestnuts
are fabulous for you they have so much
Prebiotic fiber no wonder they're prized
in Europe and no wonder Chestnut flour
is really a great alternative baking
flour so chestnuts are a superfood
walnuts what can you say about walnuts
walnuts have a great deal of alpha
linolenic acid the omega-3 fat yes they
do have the omega-6 fat linolic acid on
the whole walnuts have been shown to
boost heart health to boost brain health
to improve blood flow so walnuts get
their reputation as a superfood almonds
now here's the problem almonds have a
lectin in the peel almonds frequently
pop up as one of the most sensitive
Foods in their diet unfortunately almond
with a skin is a no no if you can find
blanched almonds like marona that UPS
them a little bit but I'm going to give
them a d but only if you get peeled and
like marona or blanched almonds Brazil
nuts Brazil nuts are great for you
they're loaded with selenium but be
careful F three Brazil nuts a day give
you all the selenium you need for 24
hours so this is not a snacking nut this
is a way to deliver selenium to you so
please do not have handfuls of Brazil
nuts so I'm putting them in the B
category cashews first of all who
doesn't love cashews unfortunately
they're not a nut they're part of the
poison ivy family believe it or not the
natives pick the cashew fruit tear the
cashew nut off the bottom of the fruit
eat the fruit and of course now they're
really smart they send the poison stuff
to us also people who pick cashews for a
living burn their hands because it's
poison ivy that's an F sorry and please
cashew milk if you like drinking poison
ivy knock your socks off flax seeds flax
seeds are another superfood they contain
mostly pure alpha linolenic acid that
wonderful omega-3 fat and they have
lignans which also help Believe It or
Not blocking endocrine disrupting
chemicals third the Hall of the flax
seed is a really great Prebiotic that
your gut buddies love the problem is you
can't digest a whole flax seed and I get
a real kick out of seeing these whole
flax seed crackers which you can't
digest buy the flax seeds whole grind
them in a coffee grinder or spice
grinder and pour them in your salads
pour them in your smoothie pour them in
your drink pour them on your goat or
coconut or or sheep yogurt plane please
or buy them ground out of the
refrigerator section and keep them in
the refrigerator cuz they go rancid very
quickly a super food if ever there was
one
pistachios pistachios have the highest
melatonin content of any food
melatonin is the most important
antioxidant in our mitochondria get
yourself some pistachio nuts I have them
every day do me a favor buy them in the
Shell it will slow you down it's
wonderful to see all these shell pachios
but you'll eat them by the handful and
your waistline will pay for I don't have
any more room in the superfoods but it's
it's also an S for super super food
tiger nuts so tiger nuts are actually a
tuber and there's evidence that ancient
humans actually lived on tiger nuts as a
big food supply they're great as a
flower they're interesting as a snack
please please please buy peeled tiger
nuts otherwise you will break a tooth
but tiger nuts feed friendly bacteria
they get an AEG pumpkin seeds who
doesn't love pumpkin seeds particularly
at Halloween pumpkin seeds unfortunately
are loaded with lectin they join the
notorious F list hazelnuts there's no
wonder that when I'm in Europe hazelnuts
substitute for almonds yes there are
almonds over in Europe but hazelnuts
always are used instead of almonds why
because they're a much better nut for
you and the skin actually is loaded with
polyphenols so hazelnuts are right up
there in the a category let's finish
with peanuts peanuts are not a nut
they're a legume they're a bean a study
years ago showed that
95% of human beings carry a antibod to
the peanut lectin and that's why they're
so dangerous please don't come near
peanuts joining the notorious F list and
that is my gut instinct that wraps up
another insightful episode of gut
instincts I hope you enjoyed exploring
the world of nuts and seeds with me
today let me know in the comments what
your favorite nut is and don't forget to
hit that subscribe button and like this
video if you learn something new
remember eat Smart feel great I'm Dr
gundry and I'll see you in the next
video
[Music]
hey
[Music]
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