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Are nuts Making Me Fat? Mastering the Science Behind Nuts and Body Fat Regulation:

Real-Life Nutritional Ballet: How I Eat Nuts

"I indulge in walnuts and almonds for affordability and raw availability. Macadamia and Brazil nuts, my top favorites, are high in monounsaturated and selenium, supporting heart health and thyroid function. I soak and dry them 90% of the time.

Maintaining nut consumption around 1/4 - 1/2 a cup a day, I avoid mixing them with other healthy fats in a meal. Overindulgence, especially for a few days, triggers joint inflammation and a temporary appearance of weight gain. Nuts, while not bad, need moderation for gut health and managing inflammation. Be mindful; even too much of a good thing can alter the dance of well-being.

Nutritional Grading: The ABCs of Nut Health

Before we explore the scientific intricacies, consider this grading system for nut choices:

Gold Star: Raw nuts that have been soaked and dried.

B Grade: Raw nuts.

C Grade: Plain roasted nuts.

D Grade: Roasted and flavored nuts.

The Simple Science: a brief scientific overview:

Omega-6 Fats: Nuts are rich in omega-6 fats, essential for our bodies. However, moderation is crucial, especially considering the abundance of omega-6 in the standard American diet, primarily from grains. Omega-6s compete with Omega-3s on the enzyme uptake pathway. They can't both ride on the train, so to speak, and so Omega-6s - being more in number as we tend to consume much more - can kick the Omega-3s right off!

Fat Composition Matters: Roasting induces structural changes in nuts' fat composition, resulting in a substantial reduction of nutrients and triggering detrimental oxidation. Furthermore, the introduction of chemicals in flavored nuts compromises their inherent health benefits.

Soaking and Dehydrating Nuts: A Health Boost

We know nuts are nutrient powerhouses, but did you know that how you prepare them matters? Soaking and dehydrating nuts might just be the secret ingredient to unlock their full potential.

How to Soak and Dehydrate Nuts:

  1. Mix the nuts, salt, and water and leave overnight to soak.

  2. In the morning, drain the water from the nuts. They're good with a hint of saltiness.

  3. Spread the nuts on a cookie sheet.

  4. Place in a warm oven - 120-140°F for 12-24 hours - or use a dehydrator at 150°F - or the SUN!. Stir occasionally until the nuts are completely dry and crisp.

  5. Store in an airtight container.

New Scientific Insights: OMEGA 6, OMEGA 3, & Weight:

Recent scientific inquiry peels back the layers of the intricate relationship between omega-6 and omega-3 fatty acids, unveiling their profound impact on body fat regulation. This scientific ballet navigates the realms of adipogenesis, lipid homeostasis, and inflammation.

Impact on Fat Regulation:

Omega-6 Influence: High omega-6 intake links to increased adiposity and obesity risk. The omega-6/omega-3 ratio shapes prostaglandin production, impactin

g adipocyte differentiation and proliferation.

Omega-3 Protection: Omega-3, especially EPA and DHA, shields against obesity. Experimental evidence suggests omega-3 supplementation prevents weight gain, championing metabolic health.

In essence, orchestrating a balanced omega-6/omega-3 ratio emerges as the choreography for optimal body fat regulation, with omega-3-rich choices leading the dance.

Adipogenesis Control: Omega-6 and omega-3 choreograph the dance of adipogenesis. The elegant omega-3 partner hinders pre-adipocyte maturation, potentially controlling body fat accumulation.

Lipid Homeostasis: Omega-6 intensifies cellular triglyceride content, creating a more permeable membrane. Omega-3 counters this, suppressing lipogenic enzymes and boosting β-oxidation, limiting fat deposition.

Inflammatory Modulation: Omega-6 and omega-3, like conductors, shape the brain-gut-adipose tissue axis. Omega-3, a soothing melody, exhibits anti-inflammatory properties crucial in obesity prevention.

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