Nuts

Hello,
What is the recommended amount of omega-9? Is it defined similarly to omega-3 : omega-6 in a ratio of 1:3-5? I'm asking because of the consumption of nuts, which contain a large amount of omega-9. Are there any nuts that you would recommend eating less than others?
Thank you for your response.

Reference values for omega-9 fatty acids are not established. These are not essential fatty acids, meaning the human body can produce them from unsaturated fats; therefore, their recommended intake is based on the difference between saturated fats and O3 and O6 fats. The focus in the diet is primarily on the proportion of saturated fats (up to 10% of total energy intake), polyunsaturated fatty acids (6-11% of total energy intake), omega-6 fatty acids (2.5-9% of total energy intake), and omega-3 fatty acids (0.5-2% of total energy intake).

When consuming nuts, the quantity is always important, as each type contains significantly different ratios of fatty acids. Considering that omega-6 fats significantly predominate in the diet of the Western population, and their amount should be moderated, one should think about the suitability or unsuitability of regularly consuming especially those foods that are typical sources of these fatty acids (e.g., sunflower seeds).

Hello,

I have a question regarding the suitability of insoluble fiber for young children up to 1 year old and from 1-3 years old. Specifically, what fractions can be included and improved by cooking to enhance gastrointestinal passage? Do nuts and seaweed belong to the insoluble fiber category that it is better to avoid?

Thank you.

Each plant contains both soluble and insoluble fiber components, but in different proportions. It is not possible to have a dish that represents only one fraction. For young children, it is desirable to reduce the proportion of insoluble fiber because it has the ability to mechanically irritate the intestinal mucosa, which is relatively sensitive to such stimuli at a young age. For this reason, typically whole-grain foods (mainly from cereals and legumes) are limited in the diet, and it is also necessary to avoid foods containing whole grain meal and bran. You can mitigate the negative impact of insoluble fiber by thoroughly cooking their sources. Therefore, thermally process algae. In nuts, there is a significantly larger problem at the level of antinutritional content, and their proportion in the diet of young children should be lower than that of adults.

Hello Mr. Jelínek.
In Phase 4 of GAPS, bread made from nuts (almonds, walnuts) and seeds (flaxseeds, chia, pumpkin seeds) is recommended - ground seeds and nuts are mixed with egg, grated zucchini or pumpkin, fat (ghee, butter, coconut oil, lard), and salt. In another lesson, I read that seeds (flaxseeds and chia) containing omega-3, which are thermolabile, are not suitable to be added to baked goods, as at high temperatures the fatty acids break down, leading to the formation of trans fatty acids. I believe you mentioned back then that such bread is just unnecessarily expensive :). Could you clarify this matter for me, if my information is correct and I have remembered it well? Won’t this kind of bread contain a lot of omega-6 fatty acids due to the nuts?
Thank you.

Omega-3 fats are indeed thermolabile, so it is not advantageous to subject them to significant thermal processing. In the production of baked goods, it is a question of what temperatures we use and for how long. Bread is commonly produced even at lower temperatures (in steam), so it is possible to achieve the desired quality in practice. The fact is that the authors of this therapeutic approach either did not consider these "details," overlooked them, or regarded them as less significant concerning the diet's objectives. A small consolation might be that such baked goods are presented as a supplement in the overall dietary concept, so their volume will not be overwhelming.

The total amount of omega-6 fats may be higher, but that is relative because the more important factor is their ratio to omega-3, where these recipes simultaneously represent high amounts of omega-3.

Hello, Mr. Jelínek,

Recently, I attended a lecture where the instructor warned about nuts in general, stating that the maximum should be about two handfuls per week since they contain more omega-6 than omega-3. Therefore, frequent consumption might promote inflammation in the body. Personally, I consume about a handful of nuts daily, usually pre-soaked. Am I making a mistake by doing this? Is the omega-6 to omega-3 ratio truly disadvantageous in all nuts? In your lessons, you specifically mention this for hazelnuts, where this information is confirmed, but is it the same for other nuts?

I have a question about cashew nuts as well. How can I tell if they are fresh and not oxidized? Are any possible molds visible to the naked eye? Could you suggest where to purchase quality nuts?

Thank you for your response.

You are not making any mistake by any means. The fact is that, on average, nuts contain a high proportion of omega-6 fats, which is disadvantageous in relation to omega-3, but this information is taken out of context. The key is to control the o3 to o6 ratio within the overall daily dietary plan, where it is up to each of us to decide the path in terms of preferences for individual food groups.
The state of advanced oxidation in cashews can primarily be recognized by their color, which shifts towards yellow as the degree of oxidation increases. Molds are usually identifiable by the naked eye—they can be white, gray, or even black.
It is best to buy nuts in bulk rather than packed, where you don't have as much opportunity to visually assess their quality.