Welcome to episode 452 of The Whole View! This week, Stacy and Sarah look back at soaking or activating nuts and reflect on how data has impacted previous science.

 

If you enjoy the show, please review it on iTunes!

The Whole View, Episode 452: New Science on Soaking or Activating Nuts
Welcome back to episode 452! (0:28)

Facts are facts; science is science, and no matter how we felt about it before might change if we are open to hearing new information.

Sarah adds that there was science available in previous shows that allowed us to infer some of these things. As more data has become available in the past year, we see that it's actually not the case.

Episode 188, Paleo-Friendly Bread: 

Episode 413: The Gut Health Benefits of Nuts


Stacy reminds listeners that this isn't a one-size-fits-all concept. To make sure the science on this show, which is specific to soaking or activating nuts, isn't extrapolated into different areas.

We have a question from listener Vanessa:


I'm interested in getting nuts and seeds back into my diet but am wary due to my autoimmunity.

I've read all the articles I can find on the subject on your website (even your dehydrator article) and ran a search. Still, there is no mention of soaking (and dehydrating) nuts and seeds to break down the enzyme inhibitors that cause digestive issues. Some nuts give me a stomach ache and bloating (I've experimented here and there with low Fodmap nuts), and I have also purchased activated nuts (that have already been soaked and dehydrated). I seem to get on fine with the activated nuts, but if you don't mention this process in your articles, is this not something you advocate? Thanks - Vanessa


Summarization of Nut Benefits 
20 grams of tree nuts per day shows substantially reduced risk (think 20-70%) of cardiovascular disease, cancer, neurodegenerative disease, kidney disease, diabetes, infections, and mortality from respiratory disease. (3:05)

Even three 1-ounce servings per week can lower all-cause mortality risk by a whopping 39%. This means that eating nuts regularly improves health, but they can potentially extend lifespan.

Nut consumption is also known to decrease inflammation markers, including some endothelial markers (called adhesion molecules). 

There's emerging evidence of beneficial effects on oxidative stress, vascular reactivity, and hypertension. 

Numerous studies show that people who regularly eat nuts tend to have more favorable blood lipid profiles. 

One meta-analysis of 25 clinical studies showed that nut consumption had a dose-response cholesterol-lowering effect. 

Interventional studies consistently show that increasing nut intake has a cholesterol-lowering effect, even in the context of healthy diets. 

Plenty of research suggests that, despite their energy density, nuts and seeds don't contribute to weight gain, and they may even protect against obesity and diabetes.

The health benefits of nut and seed consumption can be attributed to their nutritional content, rich in antioxidant vitamins, essential minerals, dietary fiber.

They also include L-arginine, polyphenols, and some nuts that contain high levels of heart-healthy monounsaturated fats and the omega-3 fatty acid α-linolenic acid. 

We went into detail in Episode 413: The Gut Health Benefits of Nuts.

The Health benefits of nut consumption do not continue to increase beyond about 20 grams per day. 

And there's some evidence that consuming large amounts of nuts daily can increase disease risk (at least for stroke). 

That means we get benefits with about a palmful of nuts and seeds per day, but that eating more than that won't do us any favors (and may potentially undermine our health).

Why Aren't They AIP?
Tree nuts are among the most allergenic foods, with true allergies (meaning the body produces IgE antibodies against proteins in nuts) estimated at about 1% of the total population. (9:00) 

Some preliminary scientific studies show that nut intolerance may affect a