04/10/19 E84 Eating Nuts on Keto

Are you nuts for nuts? Well, if you're living the ketogenic lifestyle, you might need to slow down (just a bit). One of the questions Eric still gets quite a bit has to do with the role of nuts on keto. Which ones are best, how much can you eat and what should you avoid? The guys cover that and more in today's episode.

The temptation of using nuts as your replacement snack.

Checking out the fatty acids on those nuts.

Eric shares his nut of choice.

Which nut has the most fat?

What is phytic acid? (And why you should watch out for it)

Almonds: the Dr Jekyl and Mr Hyde of nuts.

The buzz around brazil nuts (and selenium).

Can nuts cause the "keto stall"?

And, the fake nut: peanuts.

Have you heard the news? Eric and Chad will be live at the Salt Lake Keto Conference April 26th and 27th.  Check it out at ketosaltlake.com.

You know what goes great with nuts? bioStak! Get yours at bioStak.com.

And as always, if you have any questions on this episode (or any questions in general) don’t hesitate to reach out to us at bioteam@biofitcoaching.com, or submit a question on www.lifeinketosispodcast.com

And if you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Instagram @biofit_coaching


Eric: 00:00 My biggest issue, maybe you you can agree with me on this is it's a snack. It, you know, we don't eat nuts like a meal or a staple of food. Like, you know, if you're going to eat grains or any other meats and, and, and, and veggies, you're not making a meal of them. So they become a snack. And when we go keto, we lose. Especially someone like me who is a huge snacker. Uh, I lose that snacking ability. So what do I do with nuts? They become that replacement. And, and I can ask you and many out there, how many times do you walk by here, your cabinet or whatever, and you grab a couple of nuts. You grab a couple of nuts and I'm constantly in the beginning was constantly using nuts as a replacement for my snacking.

Chad: 00:49 A Journey begins in a single step or in my case, one less piece of bread. My Name's Chad and I'm a seeker. I have sought out an expert in the field of nutrition and fitness who I hoped would help me feel better. They call him the biohacker, but I call him Eric. I hope you'll join me in a path that leads you and I to optimal fitness, the body and the mind as we live our life in ketosis. This is the life in Ketosis podcast, a biohackers guide to optimal body performance.

Chad: 01:33 Hello everyone. My name is Chad and this is my quest to achieving the healthy state of being with the man that can get me there. My mentor and cohost, he is the science to my regular guy. The extreme testing to my, I'll take your word for it, the biohacker himself, Mr Eric Bischof. Somewhere along this journey of ours, I realize to feeling better is really one, part physical and one part mental and both are needed to achieve the optimal state of being what I call keto happiness or ketosiness. And today we're talking about nuts. We're going to go nuts today as Eric told me, how are you Eric?

Eric: 02:06 Uh, I'm, I'm doing, I'm doing okay. Actually. Yeah, I'm alive. I will give you that much. You're out on the backend is something nasty that settled into your lungs. What I would call it, more humbling than nasty back. My wife was actually smiling like almost ear to ear. She like, you know, it's kind of, you're sick, just admit it, you're sick finally. You know? And I'm like, yeah. It was tough for me to admit that I finally got it. It's been years, four or five years since I've been sick. And she's like, well that's good to know. You're just normal. So you're sick.

Chad: 02:43 Yeah, it's lasted a week and a half now. And that's all due because that's all do. Because a, you won't stop training. So there's that.

Eric: 02:52 And that's what my wife is very upset about it. She is ridiculous. And, but you know, I'm in that day 23 and one shred experiment and I, I can't deviate. I have to do that. The 40 minute a 15 every day. I have, I have, I can't, I can't stop. And yeah, I said, I feel like dying actually on the first part when I was early shake it just, and it probably made it worse, but I, you know, I got 30 days. I've got eight, six or seven days long. So six days later. So it's just gonna be, it's gonna be a rough, a rough go this week. But anyway, for the purpose of experiment, I will sacrifice.

Chad: 03:34 Yeah. Your no you're no stranger to sacrifice for the sake of experiments to. That's true. Neither is your wife. I mean she has to put up with all of these experiments too. So, uh, just it's just another Wednesday for her. That's true. That's true. Hey, before we jump in and go nuts, uh, I want to talk about the, the keto Salt Lake Conference. Yeah. So coming up real soon here, April 26th and 27th, that's Friday the 26th and Saturday the 27th, we're going to be at keto Salt Lake. You can go to keto, Salt lake.com and register for the conference. We're going to have a lot of fun. We're going to have a booth there and uh, we will be taking questions for Sunday. Supps will be doing some pushups with some people. Uh, we will have bioStak there for people to purchase and try. It's just going to be a good time. I want anybody who is able to come out and meet us and talk to us in person. That's one thing that Eric and I both struggle with, uh, with this podcast is we love doing the podcast. We love having these conversations every week. However, it's just one sided when it's just us talking at you. And we rarely get to talk with those who listened to the podcast, um, and get feedback and, and that kind of stuff. So if you're in the area or if you can get to the area, April 26 and 27 come out to keto salt lake and a, and visit with us.

Eric: 04:55 Yeah. You know, I get excited about that cause meaning people, especially those that are, that are listeners because, and I've told you the ones I run into, you know, a keto subject comes up. And then I said, hey, by church, ever listen to podcasts. And they, they say, yeah. And I said, you ever try it? Why don't you listen to this life and Ketosis podcast? And I go, yeah, my husband and I do. And I said, well, that's me. And they're like, and it just exciting to meet them. It really is. And and they seem excited to meet me, I guess, but I don't know. They seem to be so, but it's, it's a lot of fun to talk to him though when you run into those people.

Chad: 05:33 Yeah. And if you see Eric and I in person, it's, it looks like we are identical twins. Like I dare you try to tell the difference between us and in person. Identical voices. Trust me, I sound just as good as chad in person. I a found a man likes. Yeah, that'd be fine. That'd

Eric: 05:58 be fun. And you know, if you can't beat me and pushups then go after chad and try to beat chad and pushups, so.

Chad: 06:04 Oh, that'll be easy. Be All right. Well let's, let's jump in. We're going to talk about nuts. We get, um, I think we've even done a podcast talking about nuts when we talked about snacks. Um, but we are dedicating an entire, you know, 30, 40 minutes to nuts because we still get a lot of questions about nuts. Yeah. And, uh, how to use nuts. What ones we like, which ones are better, do they have different nutritional values, um, you know, not allergies, all of this sort of stuff. And I think it's just a, it's high time. We just had, you know, get down and have a really good conversation about nuts. Um, so, uh, you know, let's talk a little bit about nuts and just on the forefront. Eric, what is it that you want to make sure we understand about nuts and how they interact with keto Lifestyle?

Eric: 06:55 I mean, not your big, it's huge. Um, obviously, you know, there's a little bit of talk about how maybe it's nuts. It could be causing you a keto stall or holding you back. Okay. So we're trying to figure out what are the, you know, everybody's kind of ask them question, which nuts or best, okay. Which has the most nutrients, which ones they're friendly on your stomach. Um, you know, which are best for the Ketogenic, you know, way of living that lifestyle. Um, and, and so it's out there and we, and we get a lot of, you know, questions in regard to it. And so it's just nice to talk about it, how we can make nuts fit into your, your, your Keto Diet. And if, you know, if you don't like nuts, no problem there, but it's just something that needs to be talked about. And again, we'll go over the, some of the, the, the nutrients and some of the good, the bad of, of nuts. And, and I'm, I'm a nut fan. I mean, I like nuts. How about you? I mean, did you grow up with nuts?

Chad: 07:55 Yeah, I, I love nuts. Yeah, absolutely. Now, so you mentioned, I guess my first question is you mentioned, you know, if you don't like them that's okay. So I guess that was my first question is, is our nuts essential to the keto lifestyle?

Eric: 08:12 Taketo nutrition? We're okay when, you know, you know, man, I'm going to break everything down just like I did grains and everything else. We've got to get to the point of why, why do we want nuts? What, what is in nuts that we need? So we're back to those nutrients again. Okay. So we remember we have those three Macros, the carbs, fats, and protein. Okay? Then we've got to break it down to the micro nutrients, those 13 vitamins, those five electrolyte minerals, and then the other 16 trace minerals. So basically we're back to that, just like the grains. We got to look at what they offer us. Okay. And then you've got to look at what are you deficient in in your diet. So what foods are you missing to are nuts, could pick up, you know, the, the, the low point of some of your, your nutrients show.

Eric: 09:04 You can, you know, grab those nutrients from nuts or back to even what I'm dealing with is so genetic snips, those mutations that people have that causes a deficiency in some of these nutrients. All right? That you may need more off and you may get them from nuts. But I think, you know, some of the biggest issue with nuts is my biggest issue. Maybe you, you can agree with me on this, is it's a snack. I, you know, we don't eat nuts like a meal or a staple of food. Like, you know, if you're going to eat grains or any other meats and, and, and, and veggies, you're not making a meal of them. So they become a snack. And when we go keto, we lose. Especially someone like me who's a huge snacker, uh, you lose, I lose that snacking ability. So what do I do with nuts? They become that replacement and, and I can ask you and many out there, how many times do you walk by your, your cabinet or whatever, and you grab a couple of nuts, you grab a couple of nuts and I'm constantly in the beginning was constantly using nuts as a replacement for my snacking. And so that you have to be careful with this.

Chad: 10:18 Yeah, I think I fall into that and we're going to talk a little bit more about that, but I definitely fall into that. It's the, the, I think the problem is, is that they're easy. It tastes good and they're filling.

Eric: 10:31 Right on the head. Right on the,

Chad: 10:35 yeah. That's all of my other snacks are all of my, I mean there's just, there's very few things that I sh I guess, I mean that's not necessarily true. I should have, I mean I do have often have veggies cut up and clean and ready for to snack on and that kind of stuff. But a man nuts just tastes so good. So, so what are these, you talk about these necessary nutrients that we might be deficient on and could get from nuts. What are some of those most common ones that we find in nuts?

Eric: 11:03 A lot of the nutrients that will break down each nut shell that the thing is you got to say, all right, what, what is attracted me to nuts? Basically what you're told, what you read, you know what's you know and who's pushing the nuts. If at the, you know, the almond, you know, groups that are pushing it or the Brazil nuts, you really gotta be careful cause everybody's pushing, you know, their own not and saying this is the most nutrient, the most nutrient dense, not this is going to do this anti cancer, anti inflamed inflammation, et Cetera. So you know, when you get down to the nutrients to see what, what they're going to offer you that the biggest questions you've got to ask is what fatty acids do the nuts contained. Okay. Then the big question in keto courses, how many carbs do they contain? I mean cudo friend and that's the number one that most, you know, paper going to pay attention to. And then another one is what toxins do they contain and then what do your taste buds like basically. And so when, when I, when I judge a nut if you're going to, you know, I'm given, you know, there's still some of my views and my opinions, but on nuts when, when I have to go by, what not is my favorite or how do I isolate one nut or two to where I think it's going to fulfill what I believe is the criteria for, for nuts. And I'll, my first nut choice, I'll go with the fatty acid content. Okay. And that's what I look at. The nuts, uh, is what fatty acids do they contain. And then of course, carbs right there. I'm not going to eat a high carb nuts, you know, protein, they're all pretty close to the same, so I don't pay really attention to that.

Eric: 12:47 And then you can look at the vitamin minerals. Okay. Which, you know, you got to make sure they're nutrient dense, but they're all kind of basically close on those. And then you look at the toxins, which ones are more talk, you know, have the, uh, fighting acid or aflatoxins in it. And then there's a selenium. So basically to start off, I'm looking at the fatty acids in the nuts. Uh, you, you may be looking at taste. I mean, what, what, what's the first attraction for you to chad? I know, tastes, taste is absolutely is then carb tasting costs. That's a good one. All right. Taste and Co. Okay. Carbs and costs. And so when I look at it, not in, what I'm going to share is look at the fatty acids. So basically we're back to those macros. We've got the fats, proteins and carbs. But as far as the fats, remember w we have those three fats, saturated, monounsaturated, polyunsaturated.

Eric: 13:42 So they all tout healthy fats. You know, when you read about nuts and seeds, we're just talking nuts here. They always tout the healthy fats. So now you've got to break these down and say, all right, well what's, what's the healthy fats and what's the unhealthy fats that they may have? So it's saturated. We don't need to go there. They're all basically low. They're probably average one to four grams of saturated fat. So saturated fat, these, leave that out of the equation. And I won't go down that path. Saturated fats really good for you, but we're just going to talk about the other two fats, which is mono and saturated fats and polyunsaturated fat. Those are the fats that are basically, that are dealing with when you look in at nuts besides nutrients. All right, so why mono unsaturated fat? Why polyunsaturated fat? Remember polyunsaturated fat, the essential fatty acids we have to eat. We cannot make them. Remember the mono unsaturated fat is also, but it's in, in, in, in the safety net of things. We have to say what fat is going to be protective and what fat is going to cause us harm, so we're back to that again when we talk about it is the fatty acid content, which would be if those polyunsaturated fats. Just real quick, those are those two or more double bonds. All right. These are the fatty acids, Omega sixes and Omega threes that become Lipid peroxidation. All right? These are the ones that can be oxidized into free radicals, oxidative stress, right? Oxidative damage. These are the ones that are going to be the proinflammatory. So what I look at it say, all right, what fatty acid content do they have? All right, so I look at the amount of mono unsaturated fat, which is one double bond.

Eric: 15:36 It cannot be oxidized. It cannot become a free radical. So that's where we get most of the fats in nuts or mono and saturated. But there is some nuts that have a higher level of the omega six polyunsaturated fatty acids. And remember we have Omega six and Omega three of those and we have to worry about the balance of those. All right? And remember the Omega six so we have always talked about those are proinflammatory, those are the ones that will be easily oxidized. Those are the ones in your cell membranes, your phospho lipids. So we want to make sure you break it down to say, okay, if I've got a lot of polyunsaturated fat in this, not how much of it's Omega six how much of it's Omega three we're back to that ratio again. And so that's what I pay attention to is basically the Omega six and Omega three of the polyunsaturated fats and the nuts.

Eric: 16:35 And we'll talk about that now. Make it a little bit, because in the fat cells, they all tout their healthy fats, but you sure some Omega sixes are healthy. I'm not going to put the whole, you know, that's what we call linolenic acid. And then we have the Omega three which is the Alpha linolenic acid. Those are the ones that we convert to EPA and d h a. Okay. And we've talked about this from fish and everything else, but from plants and nuts, it's a l a that is Omega three that has to be converted. All right? Go through a conversion process to become EPA and Dha, the vital omega three fatty acids that our body wants and needs. Okay,

Chad: 17:23 so what you're, what you're telling me is not all nuts are created equal. No, no, no, they're not. I feel like there's so many puns here that we're missing only so much time in that podcast. That's nut all nights are created equal. That's great. So what I would love to do, if it's okay with you, Eric, is let's talk a little bit about the nuts that you and I like the most. We'll talk a little bit about toxins and stalls, all of these things that you've kind of teased out already. And then if you don't mind, we can end just talking about the most popular nuts and what the content of each of those nuts is and what we should be aware with each of them. Does that make sense to do it that way? Yeah, you bet. Okay, cool. Okay. So, um, so for you, I mean, we've eaten, uh, uh, many nuts together. Yes, we have for you what, talk to me about your nut diet. Like what are you eating?

Eric: 18:19 My, I am a fan and when I break these things down, I am a fan of the nuts that are, are the lowest in the, in basically the polyunsaturated fats. And one of my favorite is pecans. Okay. Uh, besides the taste, but it's basically one of the highest in fat and fat, you know, and it's, it's really low in saturated fat, which doesn't bother me at all. But on a Leic the Mano, which is one double bond that cannot oxidize and become a free radical. All right? Uh, very high in, in a leg model and saturated. Okay. The fact it's got 11 point something grams. And versus the poly, it's like the polyunsaturated is about six grams, but when you break down the ratio of Omega six to Omega three, it's not that bad. It's like 22 to one. So basically the motto is very anti inflammatory, cardio healthy, you know, fat metabolizer as far as vitamins and minerals with my favorite Pecan, there's nothing there that can say that out shines any of the other nuts. Like number one, when you talking about like potassium, magnesium, zinc, copper, all the, all the minerals and you're going into vitamins, fall late, riboflavin, Niacin, etc. Vitamin E is a Pecan, doesn't really knock anyone out as far as a leader. They're up there, you know? Good, good, good. All round a nutrient. But you know, I just like Pecans. All right. Um, and, and you know, they are higher in mono and saturated a lot higher than the poly, so you're not going to get any of the, the higher end of the, uh, free radicals coming off the Omega sixes. Okay. Uh, that's why I pecans one of my favorite and it's very high in fat. I think it's total is 20 grams of fat. So, you know, as far as calories, I mean it's, it's, it's actually pretty good. So pecans is mine. I'm in. Why do you like Pecans or you're not real?

Chad: 20:19 Yeah, I, I I like Pecans. I, I'll eat, I, I haven't met a nut I don't like, except for maybe like the, um, I don't know if they're actually nuts, but water chestnuts or whatever they are. Those, I don't, I'm not a fan, but, um, but uh, my answer is going to be extremely more simple than yours because minds totally off of tastes, carbs. Um, macadamia nuts and unfortunately they tend to be the most expensive, not as well. But man, they are delicious,

Eric: 20:57 you know, in, in they're actually tied for second for me basically because I love the taste of them, but they are the highest in fat. But I think they're the lowest in protein. Cause I think almonds are the highest in protein, if I remember right. But they're running on mono unsaturated why they're so good. It's because on the mono and saturated, there's like that 21 grants, there's 16.7, uh Manoa and saturate the highest or like of all the nuts. So basically that's that single double bond. One double bond that cannot be actually dies in the free radicals in your cellular membranes. So he's very protective. And on the poly unsaturated, oh, it's below one, it's like 0.43 or four grams. So I call that the safety, nut the Macadamia. And is basically the safety net in. And why I don't eat more of it is because they're really higher in fat and a little more calories. Uh, but the carbs or less than 2.5 on the carbs and the, and the minerals as far as standing out, you know, in the Macadamia, again, only thing they stand out on is they are the highest in mono unsaturated fat a leg and they are the highest in total fat. But the only thing that the Macadamian that, that intrigued me a year and a half ago, it, it motivated me to get to enlist into it, one of those clinical trial studies. And so I got all excited about it because in a macadamia nut, they're known to have what we call Omega seven. And so there was a study that went through the NIH clinical trials and they were looking for like, I don't know, 65 70 participants. And it was like a 24 week study. So they were going to have you take what they call a palm middle lake, and that's what is Omega seven. And remember that's a mono. Okay. Um, and you get it from fish and you know, different things. But Macadamia is one of the highest of Omega Seven. So it was a study that they're going to check it and see what it did on metabolism, on heart health, on inflammation. Cause this is a really important, you know, they'll mega seven, it's something that nobody really talks about. And so I think it's a car. I think it's at 16 carb. Yup. Yup. And then uh, if I remember right, but anyway, I signed up for the study and I wanted to do it. It was a 24 week study cause I got interested in Omega seven a year or two ago.

Eric: 23:23 Um, but I got turned down basically I didn't pay attention to what the, what the criteria was and my triglycerides were too low. They needed it to be like a hundred or above. And so I was basically to healthy in my, in my, uh, my BMI was too low, so healthy to participate. I was too healthy to participate. But there is with Macadamia and there is that Omega seven and you'll get it from other, you know, other sources. But that's a new thing that this study is going to be done I think in July of 2020 at the summer of 2020. So I'm really excited to see what they came out with and then I'll push macadamia nuts more at that. Omega seven really turns out to be a viable source of four anti-inflammatory and cardio health. And it also works with the cholesterol they were talking about and a lot of different things.

Eric: 24:12 But anyway, the macadamia nuts, I'm with you on Macadamia nuts. That's, that's a good call for you on that one.

Chad: 24:18 So my second favorite is almonds. Hell yeah. I'm the wrong guy to talk about almonds. That's purely on taste and texture. I just love the taste and texture.

Eric: 24:30 I, I avoid almonds. Okay. And reason being, uh, basically, you know, again, they're low in saturated fat like everyone else, they've got like 13, 14 grams, but on mono and saturated they've got eight grants. But on their Poly, I think there are three to four grams of polyunsaturated fat. Their ratio of Omega six to Omega three. All right, I'll mega six being the ones that are going to oxidize, et cetera. Omega threes do too, but you don't, you want to, you want to close your ratio. Okay? They're like a 2000 to one ratio of Omega six to Omega three. So they are loaded with Omega six basically. And the other thing that I, I, I mostly just go into it right now is um, we're going to be talking about fighting acid. All right? And we've talked about that when we talked about grains. Fight a gas in is something that we've got to be concerned about that's in nuts. All right? And it's also in grains and other things. And basically fight of gas in it interferes with how we digest our food. And what we're talking about is on the fight of gas in, you want to get it out of your diet because we really can't tolerate that much. All right? Maybe in a maybe a hundred milligrams to 400 per day. But what it does, it actually robs the minerals that in our, in our stomach, basically in digestion, it actually prevents us from absorbing our minerals.

Eric: 26:05 And mainly a lot of his iron and zinc. Okay. So when you eat lots of almonds, almonds, I think one ounce of almonds has almost 400 milligrams of fighting acid. And so that's the issue with almonds. And so they're actually the highest of almost all the other nuts as far as on on fighting acid. So there is a, uh, an element there that you got to take in consideration when w when you're eating almonds because of the, the fighting acid content and what, what that means is when you eat almonds, if you're eating with foods and there's something in you know, minerals from the other foods that can attach to and not let you absorb it. But if you kind of eat almonds, I would say by your themselves, them, it's not going to interrupt other foods that you've eaten that are being digested with minerals and not going to attach itself to and, and absorb those and keep you from absorbing them, you know, um, as a nutrient. So basically what I'm saying is if you want to eat almonds, this, you know, do it by themselves and don't mix them up with a bunch of other good, uh, nutrient dense food. So no, no, just protect it, you know, but you know, there's, there's really, uh, I think 400 they say, you know, maximum per day. And so you just got to watch it, you know, as far as, you know, how, how, how my almonds and especially if you eat, remember one ounce, one ounce is what I Max tell everyone to eat his baby one out. But that's delivering you in three o almost three 50, 400 milligrams right there. So be careful with that. Okay. And that's why I'm kind of, uh, I, I think almond tastes good too though. I do. And I use almond flour, so I don't use the nuts as a snack or anything else. I use the almond flours.

Chad: 28:04 Well, that's what I was going to ask. Is it this, is it the same with almond flour, almond milk?

Eric: 28:09 Uh, Yup. Just speak, you know, they're not using a lot of it, but just be careful with it. Um, and you know, but however, with almonds only the, the, the bat, the sad part is almonds as far as most of all the other nuts that people are eating. If I have it, it has the highest content in almonds I think at the highest protein, which I already said. And it's got the highest fiber. It's got nice. It's the highest. Riboflavin I think is the highest. Vitamin E is the highest and calcium. These are the highest and almonds. So they do have some really good nutrients. Uh, it just, that fight it and the Omega six, the issue that that I have with anyway, I'm not a don't eat almonds, but I'm just saying don't overdo them.

Chad: 28:57 Yeah. In general when we talk about nuts, I think it's, we need to talk about roasted versus raw salted, yeah. Foot, you know, flavor and all of that kind of stuff. Routed and roasted.

Eric: 29:13 Those play a role in, in, in the nutrients, in, in, in fidic. And another toxin we'll talk about when we get to the nut nut is um, aflatoxin. Um, yes, uh, sprouting, uh, and um, soaking you. You know, you do them for 18 hours or so also. Oh, we'll bring down the fighting, uh, acid content and the aflatoxin, they say there's more studies being done and roasting does. But be careful anytime you apply heat, air. I don't care. Sunlight to a polyunsaturated. Fats like Omega six, what happens? Oxidation, you know, just like your avocado when you leave it out and air oxidize. All right, so basically you got to be careful with heat on anything.

Chad: 30:01 Okay. What do you mean by be careful? It diminishes the nutrients. Yes. Or quickly. It's easier converted into free radicals and

Eric: 30:13 oxidation free radicals. That's the issue with too much heat. That's why you got to be careful when you, you deep fry your meats and you know, you know, some foods deep fried, uh, you know, everything has a smoke point. Like, you know, like peanut oil is like 450 smoke point, um, et cetera. So there's, you know, and you can do it. Peanut all has got a little more mono and saturated then polyunsaturated, but there's other oils that are strictly just polyunsaturated or full of oxidants. I mean it's straight Omega six year board in your food in like French fries. So, and I've talked about that before, you know, that's like number one killer right there. Uh, you're applying heat to an Omega six and really creating lots of oxidation free radicals.

Eric: 30:54 So be careful on that. Be careful. soak them. Uh, you can roast them. People do rose, they dehydrate them. Uh, and that lowers what we call the anti nutrient value of them. Okay. And I've never done it. I'm being honest, I've never soaked I, have you ever stopped nuts or anything like that? No, no. That was the thing for men. I'm, you can sell gum, you know, and do a lot of things like that, but I, that's too much work for me. I sprout my Broccoli sprouts, but I don't, I don't do anything else.

Chad: 31:24 Yeah, you bet. Well, that's interesting. So, um, so we've covered a couple of the toxins. I think, you know, kind of what we want to talk about next is can we overeat nuts and why and what toxins are we worried about? Um, and you've already covered too, I believe. Yeah. Um, but it's a little bit more about the possibility of overeating and, and the toxins

Eric: 31:48 aflatoxin and they're in lots of different, um, and it's actually a mold. And then, you know, they classify it actually as a human carcinogen, but it's a lot, oh, peanuts and peanut butter in corn but is in certain, you know, sitting nuts and grains and basically those are in really warm humid environments. That's how the mold really, really kicks in. And I think there's like 13 types of aflatoxin, but it is a major cause, you know, of liver diseases issues they may attribute to cancer. Um, and so it's actually a type of mycotoxin and I looked into this a year or so ago and I was concerned about it, but there's really, it is there, but there's really, you know, there isn't an FDA did come with some kind of uh, uh, maximum amount and I can't remember what it is, but a lot of it is, um, you know, something that you have to just be wary of. The third world countries really have to have to worry about it, but most of our foods here are pretty safe. But it is something that you got to take in consideration and so, and soaking and fermentation and you know, certain heat up can help it. Uh, so I recommend more of the soaking, uh, that actually, uh, helps with that on the aflatoxin exposure. So, but, but they are in some of the nuts, but mostly it's corn. Uh, so just something to watch out for, you know, that. Anyway, it's really interesting how I won't get into the lactic acid part of, of, of it. It's true. It is really interesting, you know, when you really look into it. But that's, that's one of 'em. And then the other one, uh, that you know, the big craze going on, and I don't know if you've been, you know, part of, you know, hearing much about this, but when we're talking about Brazil nuts, I mean, I get people asking me about Brazil nuts.

Eric: 33:48 Um, I don't even know what Brazil nuts, yeah. It's, you know, right now with the Internet and everything else, there's a lot of um, uh, health studies and people are just kind of going crazy on, on, you know, the Brazil not, you know, how great it is. And it's a superstar component. And really they all talk about how high it is and the quality of salinium. Okay. And we talked about Celina is one of the minerals that we need. Okay. In, in micro amounts though. Okay. But what's so important about selenium and why we talk about it, it's one of the big regulators of thyroid function. Okay. So if you, you want to keep your thyroid balance in selenium is like, one of the main components are what they call selenoproteins, which your body needs to make the thyroid hormone. So if your, if your selenium is low, thyroid has to work really hard and you're going to have issues with your thyroid. But it's also, you know, obviously that's dealing with metabolism and there's a lot of things but you know, protection against certain diseases and they're tying Flint, you know, inflammatory et cetera. But also still the name's important to absorb heavy metals like mercury and toxins from the body. But can you, this why bring up Brazil nuts is because Brunel Brazil nuts are really, I mean, there's a lot of healthy nutrients to it. Uh, besides getting into, I'll all the basic nutrients that, that we've been talking about. Uh, but the one thing that you've got to be careful with with Brazil nuts is the selenium and why people are taking, and I eat Brazil nuts as a kid. My parents had a big plate of the nutball, we called it with the nut cracker in there. None of our nuts who are pre cracked walnuts, almonds, Brazil, you had to crack. And in cracking a rezone, let's takes a lot of work. But it was actually one of my, my favorite nuts out of the whole group. And so I ate a lot of Brazil nuts and I probably was not good for me because I never realized it's so high in selenium because you basically want about 55 micro grams a day for an adult and one, not one. Brazil not contains 96 micrograms. So you are really taking a chance of, of overdosing on digital notes and I don't know. And you know, people say eat one or two or three or four. Okay. Uh, W W which is smart. All right? But you, if you're getting selenium from any other food sources, you've really got to be careful and not, oh, dean on, on, on, on selenium because it can be, I mean, it's, it, it's, it can be very toxic and there's a lot of symptoms that, that, that you can get.

Eric: 36:37 Um, but you know, the upper limit that they're saying, probably if you get up to 400, um, that, that kind of give that as, as, as the upper limit on, on, on Brazil nuts. But it's something to really pay attention to. Otherwise you could, you know, uh, be in trouble of too much selenium and I don't know anybody who eats one or two nuts and you need, and people that need to be educated on that just don't Overdo, uh, um, the selenium and with Brazil nuts and I like the taste them of Brazil, Brazil nuts a lot. Um, but they are, as far as mono, I think they're, they're pretty close. Um, uh, their, their ratio is not that bad. They have like seven grams a mono and in five or six grams of polyunsaturated and their vitamin mineral. I know they're high in magnesium. I think that's the highest of all the nuts and their highest and selenium. So remember six nuts, uh, you know, we'll give you like 544 micrograms, so it's going to knock you way up there. All right. And have you eaten a brazil nut?

Chad: 37:46 No, I haven't even, no, I don't even know what a Brazil nut is. I think I might, as you're talking about him, I think I might remember seeing one or

Eric: 37:55 in real hard nut to crack, but they are really popular worldwide. Yeah.

Chad: 38:00 Oh for sure. Not sure. Really popular. Interesting. So let's talk about, uh, let's talk about stalls, keto stalls and what nuts made. There's a lot of chitchat out there about nuts stalling you and keto and stalling your weight loss or oh or kicking you out of Ketosis. Is there any validity to that talk?

Eric: 38:21 Yeah. Yeah, there is. And, and I, I actually tested myself and I think what it is, it's, it's not the nutrients that are causing a stall. Okay. Cause we get all these nutrients from our, their foods. All right. You know, we're going to get our, our three fats are mano or polyunsaturated or saturated fat. We're getting, we getting all this from all the fruits. Okay. It's the over eating of the nuts. Remember there, they're very high, you know, caloric. As far as how small they are. They really pack a big punch. And, and I, I've seen, you know, even my own son who's keto, I seen a meeting at one sitting, I send me five, five, six ounces of, of almonds and I'm like, uh, can I explain to you what you're doing there? And he's like, oh, I love almonds. I don't care. But it will stall you because the over consumption of, of certain nuts and carbs, we all know, I mean, you know, one of the favorite is is cashews.

Eric: 39:20 But I of course I avoid cashews and most people do because you know, they're eight grams of carb on cashews and case really good. But you know, there are avoided because of that. All right? Basically. And most people think almonds are and almost do a lot better marketing, I would say as far as the Bush because they do have some higher nutrient values than all the other nuts. But they don't talk about the fighter or the Omega six ratios at all. Um, but yeah, it, you, you stall because you're over consumption. And remember they are anti nutrient and in one thing to remember that I dealt all push this jab in the are very anti inflammatory. They're very cardio healthy anticancer. The reason being is because the Omega three that's in there in that poly saturated, but everybody forgets when you do the Ala that's coming, the Omega three from a plant or not, it has to be converted. So when that ala gets converted to Dha, like in women it's higher. But think about it, only 8% of the ala gets converted to EPA. Okay. And women is 21% but I think in men it's 8% and Dha the other Omega three we love for the brain and the cells and everything else, zero to 4% gets converted. And then on the on on the Dha, it's only 9% so we're not, you're not really getting the bang, you think you are from that Omega three oil ala from the nut. But they sell it, push it hard because of the antiinflammatory effects. Sure. There's, there's phytochemicals. I mean the, you know, uh, that, that we could go into, but I won't. But there is a lot of good benefits, you know, the polyphenols and all the nuts, very anti inflammatory. Those things. Yes. But when they're pushing the Omega three, the Ala, our conversion and especially if you have the snips that we call the feds want and fats too, you really can't convert it all in. A lot of people have that mutation of the fads. One in fats too. So I won't go into that, but it, that is a real mutation. So don't count these as a big Omega three don't walnuts are like the absolute best ratio of, I think they're like four to one omega six to Omega three and that's a choose a lot. They have a lot of Omega three but that Ala just isn't going to convert like you think it is. Yeah. So be careful of that.

Chad: 41:48 Well Great. So, um, before we jump in, so we've talked a lot specifically about a certain nuts already. So this next section I think is not, we don't, we can be real brief and it's, it's meant to be more of like a nut guide for people rather than an in depth sort of thing. So, um, we'll keep that pretty brief as we've already talked a lot about specific nets, but before we jump into that, I'm just going to really quick talk about bioStak if that's okay. Um, five organic hand picked synergistic ingredients. It is a stack, not a supplement. Um, I love the new, that kind of the new line we're using for bioStak is supplements were, so yesterday, start stacking. If you haven't already and you've been listening to the podcast for a while, why haven't you gone to biostak.com and at least checked it out? Um, especially as we talk about, you know, over consumption of nuts and all that kind of stuff. There's Pete, things are going to happen. We're going to consume things that, um, cause free radical a free radicals and that causes free radical damage. BioStak is something that happens behind the scenes. It's honestly not something that you notice a lot on the front end. There is some, at least for me, there's been some increase in energy and clarity and all of that kind of stuff. But behind the scenes it's where it's really does all its work. Um, and it's really repairing that free radical damage, especially if you've gone crazy with nuts, you know, and um, or any other things that, that have that, that risk of oxidation and free radical damage and all that kind of stuff. So go to biostak.com check it out, see how good you can feel and a, and start stacking

Eric: 43:31 and, and you know, one thing to add, I'll make it quick. You know, we talk about all these toxins and anti nutrients and everything that oxidation and you know, cellular membrane protection and Lipid peroxidation the remember the biggest country contributor to free radicals is stress. So that's, that's the culprit right there. And do we live in a stressful society? Oh my God. Now, you know, people say, ah, it, sure. There's a certain amount of free radicals that are good. They're, they're a signaling molecule which are needed, but we're making sure many of them in stress is this compounding it. So anyway, I'll leave it there.

Chad: 44:09 What's that homeostasis that you always talk about here is, I do need those. We do need a certain amount of it, but we're, we're, most of us are, are experiencing damage to our cellular membrane because of an, uh, an over production of these free radicals. And so, um, let's grab that homeostasis biostak.com. Okay, cool. Okay, cool. So let's, let's jump back in. Let's give a quick guide. Nuts. So people can make educated decisions. They now know about, oh, you know, overeating nuts, the toxins that are available or available that are, that are lurking within the nuts. Um, so let's talk specifically. So do you have a certain order? Do you want to go in?

Eric: 44:53 No, I, you know, I almost covered, I mean, I think the only ones I haven't really talked about what I think did I do, I talk about Walnuts at all walnuta is what we have. We haven't tell. Let's start with walnuts. Yeah. You know, and we've, we've covered, I've really the only ones that, you know, if you think about it, Macadamia and Pecan, a walnut, almond, Brazil, nut, cashew, those really are the bulk of the nuts. I don't hang on lots. Your ad are there. I mean, cashews, peanuts and then, nope, nope, nope, nope.

Chad: 45:23 Yeah, let's, let's, let's hit peanuts really quick. We don't have to start with it, but at some point through this, let's hit peanuts because peanuts are very popular. Um, yeah, I'm not sure people understand what, what they're doing right.

Eric: 45:38 Not even a nut. It grows under the ground. You got it. But anyway, I like walnuts. Um, you know, they, you know, they're always touted is really high in antioxidants, mainly because they want to push and that's why, you know, I like them. But you got to remember if, if you, that Ala there, that four to one ratio of Omega six to Omega three and the always tout it like right. The highest, it's the highest in Ala, you know, that Polyunsaturated fats, the Omega three. But we remember that conversion that we talked about, but I liked the taste of them. Uh, you know, and, and, and then, you know, the polyunsaturated is 13 grams, but like I said, a lot of that's going to be omega three versus so much of the Omega six. All right. Uh, they're, they're low in carbs. I mean, I think they're like two net carbs.

Eric: 46:32 Um, but they're just, you know, they stand out just on that Ala as far as the rest, as far as their nutrients, there's no, they don't knock anyone else out as far as the vitamins and minerals. So they're, they're kind of just basically standard. But I liked the taste of walnuts. They're soft for some reason. I like them on my salad. Uh, you know that they're not high end fight it gas in, uh, uh, aflatoxins no. Um, they are a little, you know, they're just a little higher. And Ala, which is Lisa, it's healthier than Omega six. So that's why I like them. I just liked the taste of them. So basically now we know when you're, when you're wrapping up the nuts. I, if I have to grade him, uh, on my personal of what by looking at all their near the nutrient value and everything else. Um, I, I'm going to go with parolee, pecans and macadamia nuts, you know, as far as being in then walnuts and then Brazil nuts. Yeah. I just, yeah, I don't know. I get enough selenium from other foods. Uh, but you know, in Brazil nuts are good. I mean, magnesium, they, they are the highest in magnesium. Um, but you know, nothing wrong with them. Cashews, just too fattening and almonds, you know, they taste great, but they're lower on my totem pole as far as eating them. Sorry.

Chad: 47:53 Yes. And peanuts. Why are we, why are we steering clear of peanuts?

Eric: 47:58 Peanuts just don't have, I mean, peanuts or date. I mean, I dunno. Um, I, there in my cupboard because my wife likes peanuts and now they have these new, I don't know, salt and vinegar, peanuts and all these different taste of peanuts now that are coming out. The big push and you know, you're not going to get the, the, the big nutrient value from peanuts. Um, it's more of a taste and I don't even put them in the nut category because they're not basically, um, I mean as far as peanut butter, I love peanut butter. I, you know, in the past I probably could live on peanut butter the rest of my life. Um, I used to cook and peanut oil because it's a little more mono unsaturated. Uh, then the other oils if you're going to cook in them, they still have polyunsaturated too, but they have a little higher content of mono and saturated, not like oleic oil, olive oil. But when people do deep fryers, like out there in the restaurants, you hope they're using peanut oil, so you're going to get a little less oxidation then the other vegetable oils. So that's the only thing I like peanuts about is maybe the peanut oil. Okay.

Chad: 49:05 Is there, and this is this last question is just for me personally, uh, because I'm interested in, is there a, I don't think we've ever talked about it. Is there a nut that you, that you butter? Like is, is there a nut that you use as a butter?

Eric: 49:22 See, I'm not practicing what I preach. I like almond butter and I'm like, ah, you know, if I get my tablespoon or two and my almond butter, yeah. It's the only thing I really like dipping celery into almond butter, but it's organic. Um, and I really pretty healthy. Um, and I know I'm not going to kill myself on the, uh, on the fighting. I just, the almonds are so tasty. They do taste really good. I wife has roasted almonds in, in the cabinet. That's what she loves. Oh, okay. And I've taught, I, you know, she goes, well, they're not your favorite bit. They're mine. They're my favorite. And I said, okay, you're good.

Chad: 49:55 Yeah. That's my favorite. That's my favorite nut butter by far or so. And I keep it very, very low. Yeah.

Eric: 50:01 Stay in out and no one should eat anymore. I mean, everything's going to have a little fight against, but dont eat any more than an ounce. I mean, that's what I would recommend personally. And that's a good little handful of nuts basically.

Chad: 50:15 Yeah. And at the health food store you can go, you can usually just go grind your own. That's why I did almond butter. So it's, that's a great, Yup. You know, it's organic, you know, there's nothing else added.

Eric: 50:27 Nope. And I, I've tried the, the other butters and there's pretty spendy, but you know, they all taste pretty good. I'm, I, I enjoy the butters. I really do. It's too, and the oils, avocado, olive oil, walnut oil. There's different oils you can use too, but we won't go into that. But anyway, oils would be another, another great podcast. There's so many oils. Yeah. But you know, each are nuts. Uh, include them. Just don't go crazy on them. They are the easiest thing to snack. And I really am, you know, one of those who can't really control my snacking on nuts. And I've learned now that I, I just count out, announced and I'm done. That's it. Yeah. I stick with the cons. They're just, they're just what I like.

Chad: 51:17 Well, Eric, this podcast has been nuts. I got one pun in there just one Forgive me. It was terrible. Uh, well thanks so much for bio hacking with us today or hey, no problem. And I thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and Ketosis, pretty sure to check out biofitcoaching.com or biofit coaching on Instagram, the handles @keto.biohacker lots of good keto tips there. Uh, engaging content and uh, it's just good all around. So get on Instagram, go to @keto.biohacker. Also, if this podcast has helped you in any way entertained you, we encourage you to go to iTunes or wherever you get your podcasts and leave us a five star rating and the glowing review that helps us reach more people, grow this podcast and grow our community and get good education out there on the topic of keto. Finally, the greatest compliment that you can give us is sharing this podcast with your friends and family, those who need it the most, those who are looking for a different way of living. And until next time, stay keto.