✅ 5 nuts you shouldn't eat and 5 you should eat | Barbara O'neill

Summary

In this video, Dr. Barbara O'Neal explores five types of nuts and dried fruits to include in your diet, alongside five to avoid. The video discusses the health benefits of almonds, raisins, walnuts, pistachios, and Brazil nuts, highlighting their nutritional value and how they contribute to heart health, digestion, and brain function. It also covers the potential risks of consuming certain dried fruits and nuts, such as peanuts, dates, apricot kernels, and cashews, especially when eaten in excess or processed with harmful additives. The key takeaway is to enjoy nuts and dried fruits in moderation for a balanced, healthy diet.

Takeaways

• 😀 Dried fruits can be nutritious but should be chosen carefully to avoid negative health effects like blood sugar spikes and weight gain.
• 😀 Dates are high in natural sugars and should be eaten in moderation (no more than 3 per day) to avoid health issues like diabetes and weight gain.
• 😀 Peanuts pose risks due to potential aflatoxin contamination and their high-calorie content. Choose organic and limit consumption to 30g per day.
• 😀 Apricot kernels contain amygdalin, which can turn into toxic cyanide in large amounts. Consume no more than 30g per day and choose options without added sugar.
• 😀 Cashews, when roasted with oils and salt, can be high in unhealthy fats and calories. Opt for raw or lightly roasted cashews and limit intake to 30g per day.
• 😀 Dried figs can be calorie-dense due to their natural sugars and added sugars in processed versions. Limit to 30g per day and pair with healthy fats for balanced blood sugar.
• 😀 Raisins are rich in antioxidants, fiber, and potassium. They promote digestion and heart health but should be consumed in moderation (30g/day).
• 😀 Dried apricots provide fiber, vitamins A and C, and promote digestion, but like raisins, should be eaten in moderation due to their sugar content.
• 😀 Walnuts are an excellent source of omega-3 fatty acids, polyphenols, and fiber, supporting brain health and reducing inflammation. They help manage diabetes and should be eaten in moderation (30g/day).
• 😀 Brazil nuts are high in selenium, essential for thyroid and immune health. Only 1-2 nuts per day are needed to meet selenium needs, but they should be consumed in moderation to avoid toxicity.

Q & A

What are the main benefits of including nuts and dried fruits in your diet?

Nuts and dried fruits are rich in essential nutrients such as fiber, healthy fats, vitamins, and minerals, which can support heart health, improve digestion, boost energy levels, and provide antioxidants that reduce the risk of chronic diseases.

Why is it important to choose the right types of dried fruits?

Some dried fruits can be harmful to health due to added sugars, preservatives, or high sugar content, which can lead to blood sugar spikes and weight gain. It's crucial to choose dried fruits without added sugars and to consume them in moderation.

What are the potential risks of eating too many dates?

Dates are high in natural sugars, which can cause blood sugar spikes, contribute to weight gain, and potentially lead to heart problems, especially for individuals with diabetes. It's recommended to limit intake to about 3 dates per day.

What is the concern regarding peanuts and how should they be consumed safely?

Peanuts can trigger allergic reactions in some people and may contain aflatoxins, toxins produced by molds that can damage the liver. To consume them safely, choose organic peanuts, limit intake to 30g per day, and avoid peanuts with added salt, oils, or sugars.

What are apricot kernels, and why should they be eaten with caution?

Apricot kernels are rich in fiber and vitamin A but can contain amygdalin, which can convert into cyanide in the body if consumed in large quantities. They can also cause digestive issues and are often processed with added sugar, making them less healthy.

What are the benefits of cashews, and what should be considered when consuming them?

Cashews are a good source of healthy fats, vitamins, and minerals, but they are often roasted with oils and salt, making them high in sodium and calories. To enjoy their benefits, choose raw or lightly roasted cashews and limit intake to 30g per day.

What makes dried figs beneficial, and how should they be consumed?

Dried figs are high in fiber, potassium, and calcium, which support digestion and bone health. However, they are also calorie-dense and may contain added sugars. It's best to consume dried figs in moderation (about 30g per day) and opt for those without added sugar.

Why are almonds considered a top choice for a balanced diet?

Almonds are packed with monounsaturated fats, fiber, vitamin E, magnesium, and plant-based protein, all of which support heart health, healthy skin, digestion, and muscle function. They can also help with weight management due to their ability to keep you full longer.

What are the health benefits of walnuts?

Walnuts are an excellent source of omega-3 fatty acids, antioxidants, and fiber, which support heart health, brain function, and blood sugar regulation. Regular walnut consumption has been linked to improved cognitive health and a reduced risk of Alzheimer's disease.

Why are pistachios a good snack option for those managing their weight?

Pistachios are lower in calories compared to other nuts, rich in potassium, fiber, and antioxidants. These properties help regulate blood pressure, support eye health, and promote weight management by offering a nutrient-dense snack that is satisfying without excess calories.

How should Brazil nuts be consumed to avoid potential health risks?

Brazil nuts are high in selenium, which supports thyroid and immune system health, but excessive selenium intake can be harmful. To avoid toxicity, it's recommended to consume only 1 or 2 Brazil nuts per day, as this is sufficient to meet your daily selenium needs.

What are the best practices for incorporating nuts and dried fruits into your daily diet?

To enjoy the health benefits of nuts and dried fruits, incorporate them into meals like yogurt with raisins for breakfast, or salads with pistachios for lunch. Always opt for unsweetened dried fruits and raw or lightly roasted nuts, and practice moderation to avoid excess calories and sugar.