2014-09-17

the most paleo nuts

9.17: news.health/diet/omega-6/the most paleo nuts:
summary:
. "paleo" refers to a Zone diet (hormonics),
that keeps the glycemic index low (all nuts win)
and balances the omega-3 to match omega-6
(nuts and seeds vary widely in this regard).
. total poly'oils should be low relative to
mono'oils, and the good, non-palmitic sat'fats
(the palmitic sat'fat when combined with grains
will promote strokes and heart attacks)
. proteins that were not complete
were usually lacking lysine, and/or cysteine/methionine .
. the omega-3 found is usually Linolenic(18:3);
the omega-6 is Linoleic(18:2).

weight percentages of nut nutrients:

macadamia -- 4.6% sugars, 7.9% protein (low lys,cys/meth)
58.9% mono'oil, 6% good sat'fat, 0.2% omega-3,
1.3% omega-6
6% bad sat'fat (palmitic)
chia seed -- 15.6% protein (complete)
17.5% omega-3, 2.1% mono'oil;
5.8% omega-6;
3.2% sat'fat
hazel -- 4.3% sugars, 15% protein (low lysine)
45.7% mono'oil, 0.08% omega-3;
7.8% omega-6,
4.5% sat'fat (50% - 80% bad palmitic)
cashew  -- 5.9% sugars, 18.2% protein (complete)
24%  Mono'oil, 3.8% good sat'fat, 0.05%  omega-3;
7.7% omega-6
3.9% bad sat'fat (16:0 Palmitic)
-- cashews are high in oxalates ? add calcium .

----- relatively non-paleo but notable -----

almond -- 3.9% sugars, 21.2% protein
30.9% mono'oil, 0.06% omega-3;
12% omega-6
3.7% sat'fat
pistachio -- 7.6% sugars, 20.6% protein (complete)
23.3% mono'oil, 0.25% omega-3;
13.2% omega-6,
5.4% sat'fat
sesame seed -- 17.7% protein
18.75% mono'oil, 2.5% good sat'fat, 0.38% omega-3;
21% omega-6
4% bad sat'fat (palmitic)
brazil nuts -- se-msc, 14.3% protein (low lys)
24.6% mono'oil, 6.7% good sat'fat; 0.18% omega-3;
20% omega-6
8.4% bad sat'fat (palmitic)
sunflower seed -- 2.6% sugars, 20.8% protein (low lys)
18.5% mono'oil, 0.75% omega-3;
23% omega-6 oil
4.5% sat'fat
pecans -- [ not notable as healthy but tasty ]
20% omega-6 .
english walnuts -- 15.2% protein
9% omega-3, 8.9% mono'oil,
38% omega-6,
6.1% bad sat'fat (palmitic)