Nuts
What are Nuts?
Nuts are a rich source of nutrients such as protein, omega-3 & omega-6 fatty acids, fiber, vitamin E, iron, potassium and so much more. Research has linked nut consumption to supporting heart health, blood sugar balance, healthy weight maintenance, and brain function. Because of these benefits, if there are no known nut allergies, nuts are an important part of a healthy diet for children with autism.
Nuts are very energy-dense and rich in nutrients. They are known for being a great source of healthy fats, fiber, protein, iron, potassium, and much more. [2]
Nuts have a high total fat content. The majority of fat in nuts comes from monounsaturated and polyunsaturated omega-3 and omega-6 fats. It is this fatty acid profile that gives them their beneficial health effects. [6]
Due to their high unsaturated fat and protein content, they are considered a low glycemic food and have minimal carbohydrate content.
Studies have shown that when consumed as part of a healthy diet, nuts may lower the risk of some diseases, such as cardiovascular disease and cancer. [5] They have also been shown to improve cognitive function. [5]
Classifying nuts can be quite confusing. Botanically speaking, the culinary ‘nuts’ we typically eat can be classified into 3 groups: true nuts, drupes, and legumes.
True nuts are botanically classified as dry fruits that typically consist of two parts: a hard outer shell and a single edible seed. The hard outer shell of true nuts do not open when they are ready to be harvested. [6] Examples include:
Chestnuts
Hazelnuts
Acorns
Most of what we think of as nuts are actually the seeds of drupe fruits. Drupes are fruits that are fleshy on the outside with a shell surrounding a seed on the inside. Some examples of drupes include:
Pistachios
Cashews
Legumes are pods with multiple seeds inside. Unlike a true nut, a legume pod will open when it is ready to be harvested. An example of a legume is a peanut.
Pecans and walnuts are even more difficult to classify because they have traits of both true nuts and drupes.
Due to the confusing nature of the botanical classification of nuts, most people classify them all together into one group… culinary nuts.
Nuts are very versatile. They can be a great option for a healthy snack, salad topper, made into nut butter or a nut flour for baking, or used in cooking.
Oils are often made from nuts; such as peanut oil, avocado oil, walnut oil, macadamia oil, almond oil, hazelnut oil, and pecan oil.
A nut allergy is one of the most common food allergies within both children and adults, particularly tree nuts.
Tree nuts are nuts that grown on trees.
For this reason, many schools and daycares have gone nut-free and recommend seed butter/seeds instead.
Nutrient Breakdown
Nuts are a great source of many nutrients, though it will vary depending on the nut. Generally, they are a great source of:
Foods Containing Nuts
Cashews
Chestnuts
Hazelnuts
Pecans
Pistachios
Walnuts
Nut butters
Oils (example, peanut oil)
Baked goods
chocolate/candy
Egg rolls
Salad dressing
Glazes and marinades
Pesto
Crackers
Cereals
Flavored coffees
*Be sure to check your food labels as it will be listed if nuts are included, though it is not necessary to include if the product was made in the facility that also produces nut products and may be cross-contaminated. [3], [4]
Nut Alternatives
Sunflower butter is a common alternative to peanut butter for those with nut allergies.
Nut & seed alternatives
Food Reactions
Nut allergy is one of the most common allergies within both children and adults. Most who have a nut allergy will not grow out of them, but some individuals will. Family history of a nut allergy increases risk of having a nut allergy. If you are allergic to one kind of nut (tree nut), most likely you are allergic to them all. Not everyone who is allergic to peanuts is allergic to tree nuts, and they are not the same thing. Peanuts are actually known as legumes. [4]
An allergic reaction to nuts is when proteins in the peanut bind to IgE antibodies made by the immune system. The next time you eat nuts the immune system will trigger leading to reaction symptoms. These symptoms can be very severe and could result in anaphylaxis. Mild skin reactions include rashes, swelling, redness, and hives. Reactions can also affect your breathing by causing a stuffy nose, sneezing, or sore throat. Lastly, nut allergies could cause nausea, vomiting, and diarrhea. [4]
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here for more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Nuts & Autism in the Research
The research between nuts and Autism is limited. However, it is well established that food allergies are very common amongst the ASD population and nuts are one of the most prevalent allergies in general. Therefore, a nut allergy should be ruled out prior to consumption.
Once a nut allergy has been ruled out, nuts can be a very beneficial part of a healthy diet to support cardiovascular health, brain health, healthy weight management, blood sugar balance, and decreased inflammation.
Nuts & Health Benefits
Nuts have a wide array of health benefits and disease preventative characteristics when consumed as part of a healthy diet.
Nuts were found to support healthy weight management and satiety, even with high nut consumption. Therefore, integrating nuts into your diet can support long-term weight loss and control.[7]
Nuts were found to beneficially impact many biomarkers of disease such as: [7]
Improved blood pressure
Improved hyperlipidemia by decreasing cholesterol and triglyceride levels
Reduced inflammation and improved antioxidant capacity
Better blood sugar control when consumed on a daily basis, thus preventing the development of high blood sugar and Type 2 Diabetes Mellitus.
Based on this study, it is recommended that nuts are consumed daily and in a significant quantity of roughly 25-43g/ day. [7]
Nuts & Polyunsaturated Fats
Autism has a strong genetic and environmental basis in which inflammatory markers and factors concerned with the metabolism of polyunsaturated fats is altered. [8]
“It is noteworthy that polyunsaturated fatty acids (PUFAs) seem to play a significant role in brain growth and development, synapse and memory formation, and cognitive function development.” [8]
“Thus, it is suggested that appropriate amounts of both omega-3 and omega-6 PUFAs need to be provided for proper growth and development of brain and synapse formation and prevent autism.” [8]
Since nuts are a rich source of both omega-3 and omega-6 polyunsaturated fats, they may be a beneficial component of the diet to encourage brain growth and development, normal nerve transmission, and cognitive function in the ASD population. [8]
Nuts & Dental Health
One study found that nuts, pulses confectioneries, and soft drinks all resulted in increased cavities in children with autism. [9]
Nuts & Gut Health
Two diets were studied, DP1 & DP2:
“DP1, characterized by higher intakes of vegetables, legumes, nuts and seeds, fruit, refined carbohydrates, and starchy vegetables, but lower intakes of sweets, was associated with lower abundance of Enterobacteriaceae, Lactococcus, Roseburia, Leuconostoc, and Ruminococcus.”[10]
“DP2, characterized by low intakes of vegetables, legumes, nuts and seeds and starchy vegetables, was associated with higher Barnesiellaceae and Alistipes and lower Streptophyta, as well as higher levels of propionate, isobutyrate, valerate, and isovalerate.” [10]
This study found that a well-balanced diet that included nuts and seeds increased the number of friendly bacteria in the gut and decreased propionate levels. Suggesting that eating patterns can significantly impact the composition of gut microbiota. [10]
Since gastrointestinal health concerns are prevalent in the ASD population, promoting an eating pattern that encourages a more beneficial microbiota balance may decrease GI symptoms and could potentially be used as a therapy to alleviate some symptoms associated with Autism. [10]
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[1] What You Need to Know about Food Allergies. U.S. Food and Drug Administration.https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-food-allergies. Published 2020. Accessed August 18, 2020.
[2] 2020. [online] Available at: <https://fdc.nal.usda.gov/fdc-app.html#/food-details/781089/nutrients> [Accessed 10 August 2020].
[3] How do nuts help your heart health?. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635?_ga=2.175230693.692767533.1600287214-877827045.1600287214. Published 2020. Accessed September 16, 2020.
[4] Nut Allergy: What Are the Symptoms?. Healthline. https://www.healthline.com/health/allergies/nut-allergy-symptoms. Published 2020. Accessed September 16, 2020.
[5] Mohammed SG, Qoronfleh MW. Nuts. Adv Neurobiol. 2020;24:395-419. doi: 10.1007/978-3-030-30402-7_12. PMID: 32006366.
[6] Ros E. Health benefits of nut consumption. Nutrients. 2010;2(7):652-682. doi:10.3390/nu2070652
[7] Fischer, S., and M. Glei. "Potential health benefits of nuts." Ernaehrungs Umschau international 60.12 (2013): 206-215.
[8]Undurti N. Das, Autism as a disorder of deficiency of brain-derived neurotrophic factor and altered metabolism of polyunsaturated fatty acids, Nutrition, Volume 29, Issue 10, 2013, Pages 1175-1185, ISSN 0899-9007, https://doi.org/10.1016/j.nut.2013.01.012.
[9] Kotha SB, AlFaraj NSM, Ramdan TH, Alsalam MA, Al Ameer MJ, Almuzin ZM. Associations between Diet, Dietary and Oral Hygiene Habits with Caries Occurrence and Severity in Children with Autism at Dammam City, Saudi Arabia. Open Access Maced J Med Sci. 2018;6(6):1104-1110. Published 2018 Jun 6. doi:10.3889/oamjms.2018.245
[10] Berding K, Donovan SM. Diet Can Impact Microbiota Composition in Children With Autism Spectrum Disorder. Front Neurosci. 2018;12:515. Published 2018 Jul 31. doi:10.3389/fnins.2018.00515
Authors
Brittyn Coleman, MS, RDN/LD, CLT
Sinead Adedipe, MS
April Allen, RD
