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  • Guest

    Raw nuts or roasted nuts? Some vegans and health-food advocates make the claim that roasted nuts are harmful. Harmful for the heart as well as the fats being oxidized….altered in a way that is inflammatory. I guess the thinking that the heat damages the fat content in the nuts. Is there truth in this? Should we be only eating raw nuts, and avoiding the cooked nuts?
    And from what little I know about this topic, it does make some sense that cooked fats might put more stress and workload on the gallbladder, liver, and other organs.

    • george

      Very recently – I think it was last week or the previous – there was a video in which Dr. Greger said that roasted nuts were better. I don’t know if this conclusion applies to cancer-fighting effects of nuts.

    • KWD

      Yes, I’ve heard the same claim that raw nuts are better but here are two videos from Dr. Greger that mention roasting nuts increases their healthfulness:

    • guest

      Seen it claimed that the heating of polyunsaturated fats (high in nuts) can cause the fats to turn into saturated fats. Thus, best raw.

      • Derby City Vegan

        Heating nuts does not cause the fats to be hydrogenated, thus becoming saturated fats. The unsaturated fats are more likely to oxidize to some degree.

  • Tobias Brown

    Does it matter that eating more nuts can increase our omega-6 consumption levels and thus increase our omega ratio… or are we talking about consuming a very small amount of nuts having a very large effect here? Or… is the Omega ratio not that important?

    • Marie

      I’ve noticed this question come a lot on this site with the topic of nuts. A search of nuts and cancer on this site will give you the info you’re looking for. I dont usually give links because it’s very easy and quick to search sites like this for topics and you may see something of interest you may not have seen otherwise. From my research I believe you’ve answered your own question with your second statement/ question about effect. If you do a general search on O3 ratios and nuts and or O3 ratios in both on this site and on the internet I think you’ll find credible sources citing studies showing the ratio may not be as important as once thought…but isnt that the usual story (what was once deemed important or relevant is shown to not be with new studies). Good luck. I’m sure a regular reader/ NFO volunteer will give you some feedback as well.

      • Tobias Brown

        This is very interesting and similar to what I found today by searching around a bit. you have to wonder though why dr. Gregor recommends supplementing with omega-3 then and also has videos warning about arachidonic acid which I believe is just another word for Omega 6, though my information may be mixed up here. I don’t seem to recall Dr Gregor ever discussing ratios though.

        • Tobias Brown

          I take that back he has a video on how do you achieve a good Omega ratio, so I’m going to check it up.

          • Ben

            Omega 3/6 ratio is definitely important. Arachidonic acid is the long chain omega 6 fatty acid. With nuts you would be getting the short chain that has to be converted to make arachidonic acid.

            Dr. Gregor recommends two tablespoons of ground flax along with only one ounce of a nut like walnuts. So if you are only consuming one ounce of the nut of your choice, it doesn’t matter which one, your omega 3/6 ratio will be in the ideal range if you are taking in two tablespoons of ground up flax seed. This, of course, assumes one is eating a healthy plant based diet.

          • Tobias Brown

            Thanks. I’m starting to get a good picture of what’s required here.

          • b00mer

            Hi Tobias, in my experience, with some flax or chia daily, I can eat nuts and seeds to a reasonable degree (1-2 servings) and still have a ratio better than 4:1. Even without the flax/chia, I get quite a bit of omega-3 from all the various vegetables I consume. Have you tried entering your food into cronometer? You can get the omega 3 and 6 content and determine your ratio from there.

            If you want to learn more of the basics of the how and why in regards to omega 3 vs 6, Dr. Greger has a great lecture (on youtube) called “40 Year Vegan Dies of a Heart Attack! New research on Omega-3’s and B12”.

          • Tobias Brown

            Yesterday, I ate an ounce (28 grams) of walnuts & pistachios with 2 tablespoons of flax (20 grams) and easily maintain a 1.3:1 omega ratio. This included five ears of relatively high omega-6 corn on the cob… (I also took the recommended EPA & DHA supplement recommended by Dr Greger.)

            I learned all this by, as you recommended, entering everything that I eat into Cronometer — going on almost two months now. Wow! What a revelation this has been for me. Anyway. Combine this with watching your cited video, I’m on the road to enhancing my intake to maintain this type of lower ratio.

          • Sue

            What is the recommended EPA & DHA supplement recommended by Dr Greger?

          • b00mer

            Hi Sue, not sure if he’s recommended a particular brand, but he does recommend “250 to 500 mg daily of yeast- or algae-derived DHA and/or EPA” in his Optimum Nutrition Recommendations:


          • Tobias Brown

            He doesn’t specifically recommend a brand but he mentions 4 or 5 that are currently available.

          • AikiDavid

            I don’t know if this was one he recommended or not, but, Joel Fuhrman, MD, author of Eat To Live and The End of Diabetes and The End of Dieting offers a DHA and EPA supplement from his website, and All Profits Go To The Nutritional Research Foundation, thus he gets no profit from it, and it helps fund further research into nutrition. His web site is and his book Eat To Live hit #1 on the New York Times Best Seller List in 2011 or 2012. Dr. Greger and he see things almost identically in terms of agreement on what the best diet and things to eat are.

          • Tobias Brown

            With my consumption yesterday of 2 tbsp of flax and 1 oz of nuts (see data in my other post here), Cronometer indicates that I’m at only 65% of my omega-6 recommended intake. I researched this at “Nutri-Facts” (article here, and it echos “17 grams” mentioned in Cronometer… though it states that it depends on one’s goals.

            So, I just went back and tested an entry of an additional ounce of mixed nuts and the result was merely a change of 1.3:1 to 1.6:1. That’s a minimal effect and suggests that nuts can be managed quite easily. :)

          • b00mer

            Tobias: yes, those numbers are similar to what I get, I seem to at worst get a 2:1 ratio which is fine with me. I personally don’t worry about getting enough omega-6. I recall reading once about how the original work done to show that omega-6 is essential was quite flawed. But fresh corn on the cob in the summer sure is tasty! Not a bad prescription to have to follow :)

          • AikiDavid

            You guys seem to be reading different sources from what I’ve read. My understanding (as a Lifestyle Medicine Specialist, as is Dr. Greger) is that the ideal ratio of Omega-6 to Omega-3 is 3 to 1, and the reason Olive Oil is Bad for you is because it has a ratio of 10 to 1, which is far too inflammatory. (Of course, all oils are bad for you, as they are just processed foods with no fiber or other micronutrients!) If you want oil (which is essential for survival) you have to get it from avocado or nuts or seeds, never from oil if you want the optimally healthy diet. Anyway, if you are concerned about getting too Little Omega-6, (which is basically impossible for Americans), then just add a little Olive Oil to change the ratio, although I wouldn’t actually advocate that for the reasons stated above.

          • Tobias Brown

            Key advocates for the plant diet based on whole foods disagree that nuts and seeds are required for an optimal diet. In fact, in cases where a person is trying to reverse heart disease, they do not allow nuts & seeds, nor avocados. The main reason is the same as with oil… they evidently damage the epithelial layer with the arteries and vessels. Also, my impression is that 1:1 is the ideal ratio for Omega-6/3, though that’s hard to sustain without significant intake of flax seeds. (Those mentioned above despite their general rule against nuts do allow for 1 tbs of ground flax seeds.

    • Jessica

      From a naturopathic physician I was told that one hand full of nuts per meal is sufficient and all one should eat in a day. You have to measure in your own hand. And the correct way to measure it is to put the nuts in the palm of your hand and then close your fingers down until they touch the bottom of your palm. If you can’t get your fingers to touch your palm then reduce the amount of nuts in your hand.

      • Tobias Brown

        3 handfuls per day is a lot more nuts than the normal one handfull recommendation.

      • I just use a scale. I can not hold a full ounce in one handful.

        • AikiDavid

          I’ve measured it a few times, and an ounce of Walnuts is 5 whole walnuts or 10 of the full half size pieces.

    • dio alp

      Tobias… it seems walnuts have the highest content of Omega-3 and ellagic acids which may in part explain why the health benefit.

      • Tobias Brown

        Yes, walnuts seam uniquely suited for increasing both Omega 3 and omega-6 though, like most nuts, they are higher in Omega 6.

  • Jessica

    What about all the irradiation that is happening to our nut supply now? What effects does that have on the beneficial qualities of the nuts we purchase in the stores?

  • Ariel Gail MacLean

    Don’t forget that commercial nut butters, nuts in general esp old nuts (sitting on the shelf somewhere) are also one of the highest concentrations for the molds which are associated with cancers, peanuts/butters being on top. Every qualified anti-cancer treatment diet plan I have found tells us to cut out peanuts altogether due to their extreme propensity for the development of one of the most harmful molds we can consume. Unfortunately, I also find almond butter causes problems (I love them both). Cancer self-treatment schools the world over list nuts/butters (the whole nut with skin on), as off-limits for people who are self-treating for cancer, or those trying to lick candida and other parasite infestations (which we are now discovering are closely associated with cancers), and no matter where you look, you are being told to avoid nuts at all costs. BUT I HAVE A SOLUTION! I cannot live without almonds and walnuts every day, and since many of the medicinal phytonutrients are in their dark skins, I need the whole food in my diet, not a processed version like white vs. colored rices, etc.. So what I do is briefly soak my fresh raw nuts in boiling water (not easy to find unrancid nuts by the way), then rub and flush with water until all the pockets filled with mold are swollen and clean; I then grind the walnuts and store in freezer for use in making pestos which I eat every day as a major protein source with vegetables or quinoa. I use my mold-free washed almonds to make my own almond milk, and I only store this for one day in refrig or freeze it for a little longer. Think of this process as greatly reducing the pathogen accumulation in your nuts – some remains because it is impossible to irradicate. But unless we take measures like this to reduce our overall pathogen overload, it is nearly impossible to get on top of an biologically unbalanced gut – no matter how many probiotic products, cleanse and treatment products you buy to fix it, you are unknowingly re-infesting yourself.

    • Leslie

      I’ve heard this about peanuts but do we really think the raw organic nuts for sale at places such as Whole Foods and other organic markets are full of mold? I’d think they’d be testing for this sort of stuff if it was so certain, as it seems you are claiming. Any references or facts you can post would be most appreciated.

      Raw organic macadamia nuts, pecans, pistachios full of mold?
      It just seems like an issue that would not be allowed to exist in USA high-end markets (legal issues and such).

      • Ben

        You are right… The reason I know? My wife is allergic to mold and she has no problem eating any nut right out of the bag. I just get Trader Joes nuts, not even organic.

    • Devin Wiesner

      Aflatoxin unfortunately does not appear to be destroyed by exposure to high temperatures. For example, here is a study showing the identification of aflatoxin in ultra-high temperature pasteurized milk: that in

      Fortunately aflatoxin is not particularly common in Walnuts. Also California walnuts, almonds and pistachios, as an export crop, have to meet stringent EU standards for aflatoxin contamination.

  • Ted Crystal

    The problem with nut consumption is that with their extreme caloric density they are easily addictive in some individuals.

    • Blanster

      But if you watch previous Dr. Greger videos on nuts, you’ll know that nuts don’t lead to weight gain, despite their calorie density.

  • Ben

    Walnuts have vitamin C? On my package of walnuts at home, it says that a 1/3 cup serving of walnuts has 0% Vitamin C. So no vitamin C at all. Yet on this video Dr. Gregor says 25 walnuts have the same vitamin C content as 100 oranges.

    • Ben

      Oops, my bad. Dr. Gregor says that 25 walnuts has the anti-oxidant capacity of 8 grams of vitamin C, which it takes 100 oranges to get that much vitamin C. So sorry about that. I misheard the first time. Should always listen again before commenting.

  • Ariel Gail MacLean

    No insult intended, but assumptions about the health and safety of food products and the assumption that there is some public interest oversight function happening with the For Sale foods sold in America is dangerously naeve. Please do your own research on the mold in nuts/butters, esp peanuts/butter and that would need to start with spending a lot of time on the Internet (our best research tool), self-training in critical thinking by doing it, vetting various sites and authors in a variety of ways and over time, testing ideas within your own life and framework, and getting to the bottom of your own cognitive biases which prevent you from questioning authority in the first place. Mike (Health Ranger) at hosts many excellent authors and highlights many new, credible reports as they come out. And he is the same person spearheading the attempt to sue Whole Foods for their continued sale of known contaminated products from China, even after the Natural News lab presented tests showing serious problems. You, like me, may not agree with all he reports and discusses, but we must each discern what we will – that is what being an awake adult means. No one person sees the whole picture, and many whistleblowers of today are the heroes of tomorrow (and v-versa). “Knowing” the Truth is a moving target. Best plan is to hone your thinking skills and vet everything through your own personal experience. I found it impossible to reverse my candida (also in the presence of persistent cancer in various parts) without more careful measures such as removing the obvious worst offenses such as eating pathogens along with an otherwise healthy food – a common mistake. I did not just take the word of the many Naturopathic Physicians specializing in Oncology who plead with people to stop ingesting pathogens, I played the Scientist in my own life and proved the concept. We used to have a walnut tree when I grew up and collecting them was my job. A totally “fresh” walnut, picked from the tree or recently fallen on ground, if you will look closely, often has a little mold inside the shell! I remember well that my mom would complain about the further mold that grew in the over-wintered walnuts we saved in the cool cellar for nut breads the next Spring. Some foods grow with an overdose of molds embedded in the skin (root veggies is another), or near the stem (cabbages), and unless you scrub, boil, or cut it off, you get a dose when you consume. I used to run a Juice Bar and it did not take long for us to change our policy to scrub or peel all carrots prior to juicing because so much mold is embedded in the skins that the longevity was seriously reduced. Just because a food is natural, whole, or organic does not mean it is automatically problem free, healthy, or therapeutic. Especially with humans living today on this planet such as it is – our immune systems are too weak to withstand overloads anymore. The diseases of the 60-something are now plaguing the 30-something. These little things add up when considering earlier intervention to restore healthier immune and organ function and prolongue overall health and longevity.

    • Coacervate

      I used to use a UV (“Black”) light to check for aflatoxin on nuts that we grew ourselves. I never saw IT (glows distinctly green) but there were certainly lots of other moulds. We don’t eat our own walnuts. Our store bought nuts never have shown any thing. but I have not checked for years. Now you’ve got me going…I’d better find that light.

    • Coacervate

      FYI, I have reason to believe turmeric has been effective for me. I eat a tsp per day and also use it topically as needed. It has reversed a small warty thing on my face. I wonder if it might help with Candida and/or cancer? The vids on it here explain better than I can. Good luck…You will win.

      • Ariel Gail MacLean

        yes, turmeric is one of my 5 cancer treatment mainstays and I take it right up to the limit (2 tsp) every day, veggie-capped. It is too soon to know if it kills colorectal cancer cells, but I think it is the tumeric that is probably primarily responsible for destroying a liver tumor (coupled with total elimination of sugars + diet comprised of primarily cruciferous family veggies and about a dozen other herbs/mushrooms). I also make my own topical salve for cancers, etc., out of powdered comfrey, red clover blossom, mullein, tumeric, hawthorn, milk thistle, vit c, and mix this into a base of grape seed oil, manuka honey, shea butter (varies as to what is on hand – current liquid I am using is Apricot Kernal oil. The best quality of these ingredients (which is usually also the best price) for several decades is always: Mountain Rose Herbs in Eugene, OR.

    • Dommy

      You mention Mike so I must comment. I’ve always respected him but I’m afraid he may be putting profits above integrity. His company has just come out with its own brand of turmeric / curcumin and his newsletter recently promoted it in part by claiming organic turmeric / curcumin, specifically sold on Amazon dot com, is contaminated with heavy metals.

      I asked him in a post to substantiate his claim, to cite studies or testing his lab has made but my post was NOT permitted to appear. I made two posts attempting to ask him this but they were censored. Legitimate question, no?

      • Ariel Gail MacLean

        Good for you for asking – we must be our own primary investigator wherever possible. However, several things need to be considered here. First, there would be no way The Health Ranger could reply to such a question in a public forum – Dr. Greger is generous in allowing this conversation here (naming names, brands, claims by writers about their anti-cancer strategies, etc.). Secondly, you can be sure this site’s conversations are tagged by the Internet Surveillance Police functions which are causing similar conversations all over America to be blocked. It is only a matter of time before Dr. Greger will have an incident (if he has not already). It will come in the form of internal website issues, viral attacks, or other (expensive) technical issues which cause administrative work on Dr. Greger’s end, and in essence, will function as a slap on the wrist for allowing free speech through this unfettererd public discourse thing that is happening in the area of Self-Healthcare. Any sharing of contrary information (against government regulatory functions, pharmaceutical profits, standard AMA sponsored advice, etc.) is increasingly being censored and Mike Adams is one of those who has been in the front of this clash. When one has this type of personal experience it changes you and how you come across online… causes a kind of paranoid sense of persecution in the people who challenge authority, and that is after the typically expensive problem is solved, (listen to the horror stories coming out of the many independent media sources we all blissfully use every day without realizing the expense and hassles they deal with daily). The question of his lab is a cheap shot – who is going to actually test the thousands of products being sold to us which have no business getting past our federal health and safety gatekeepers? I will take any help I can get in protecting myself, by any entrepreneur-paraprofessional scientist who tries to put together an (inadequate, underfunded) lab facility which functions in any way for The Greater Good ….and if he wants to sell herbal capsules – working with the best information he can accrue as to its authenticity, go for it! Entrepreneurs are our true Leaders right now, so support him (and Dr. Greger) whenever your needs, intelligent investigation, and conscience leads you to, and share in the responsibility for closing the information and free speech gap while we can, by talking to one another through sites like And when you need to ask marginally allowable (or private) questions such as the lab results of his turmeric study – which by the way, would be proprietary information anyway, which he may be trying to use for another Class Action Lawsuit on our behalf), I suggest you attempt to make a direct approach to that person via your personal email, explaining what happened. Although they get probably hundreds of personal inquiries daily, most of these front-line services (like Dr. Greger and The Health Ranger) which host Essential Free Speech Conversations Between Americans, try to fund the email staff that will provide an eventual reply. You can be sure these guys work more than full-time and are underpaid. And specifically about curcumin……yes, most comes from China and is automatically suspect, and also because it is a root, and this plant medicine is certainly in need of closer scrutiny if one is taking it at the maximum dose (me). But in my case, I had to suspend suspicion sufficient to allow me to proceed with this essential ingredient in my anti-cancer protocol because I had no other choice but to trust Mountain Rose Herbs. I am waiting for my answer about their Turmeric supply but for the moment, am relying on their word because this company continues to rise to the top in my 40 years of sourcing practice. And turmeric is on my Medicine Plant Grow Plan, which will eliminate all the questions after I learn how to produce my own.

  • Shane

    For anti cancer , APRICOT KERNELS !

    • Julot Julott

      Which they are almonds also~

      • Adrien

        Without the cyanide ! Indeed.

        • Julot Julott

          I mean apricot kernel are some kind of nuts also~

  • BB

    I took Dr. Gregers recommendation for a handful of nuts once a week and gained 20 pounds over the time period of a few months…. so it didn’t work for me. My question is not the nutritional benefits of nuts but the packaging of those precious nutrients with large amounts of fat (including saturated fat) found in nuts. There might be better ways to get all those precious nutrients without the artery clogging fat.

    • Coacervate

      I can’t understand how the extra weight could be caused by such a small quantity of nuts. Lets assume every molecule of nut turns into “fat you wear”. It doesn’t really but assume a werst case senario…20 lbs of fat equals 300 oz. Divide 300 by (no. of months times 4 weeks per month) and you get somewhere in the range of 20 oz of nuts per week to gain 20 lb.

      Now its sparrow fart here and I’m on my first cup of liver tonic so the wheels are still a bit slow but I’m thinking You would need to eat a lot more than a handful per week to add up to so much weight. I don’t mean to contradict you BB but there has to be something else in the equation to explain your weight gain.

      Once you stopped eating those nuts did the 20 pounds go away?

      • Arjan den Hollander.

        He probably just became sedentary in this period vs not before.

  • Ray Tajoma

    What about RAW sunflower seeds, grape seeds, watermelon seeds or rice (aren’t they nuts too ?). I cannot afford walnuts. But RAW sunflower seeds, RAW rice & RAW peanuts I can afford. I soak them in water for 48 hours. They 2ble or triple in volume (I heard they become full of embryonic cells). I would not trust any study that claims roasted anything is better. How can BURNING increase nutrition? That is not logical. Extreme heat DESTROYs (It does not build).

    • Ben

      Heating increases bio-availability. When you eat raw more of the nutrients are not absorbed. That said, I don’t think it’s a big deal to eat all of your nuts raw, I do. But with vegetables you DEFINITELY need to eat part of them cooked and part of them raw. I like Fuhrman’s recommendation to aim for one pound of raw and one pound of cooked every day. This way you get the best of both worlds.

      • Ray Tajoma

        Not cooked, boiled is better (lower temperature). Bio-availability is advertisement propaganda, what is true is some vegetables we cannot eat raw (like garlic or onions or potato) in large quantity. But if you boil them for a few minutes, you can eat a LOT and although some of the nutrients are destroyed, because you eat a LOT more, you gain and it is better than not eating or eating a lot less raw.

  • sky the infinite

    Any one have valid scientific information about soaking nuts?? I wonder if the nuts in the study were soaked at all or if they were just raw…

  • EccoLa

    I’m not a big fan of straight walnuts, but I have a quick recipe for Basil-Walnut-Spinach pesto that is so good you could eat it with a spoon:

    In a food processor (eg Cuisinart, etc.):
    1) Toss in a bunch of garlic cloves and mince ’em. Brush the sides downs with a spatuala so they are all in the bottom.
    2) Toss in a bunch of walnuts and pulse into a grind but not a paste (ie not making creamy walnut-butter). Brush the sides down with a spatula.
    3) In whatever order works for you add in grind up: handfuls of basil, handfuls of spinach, freshly squeezed lemon juice.
    4) If you are not watching your sodium, you can also experiment with adding soy sauce, salt, umeboshi plum vinegar, or other flavor-enhancing salty goods.
    5) If you want to use extra virgin olive oil you can, but if you prefer non-oil just up the amount of walnuts.

    That’s it: I don’t give amounts because you must experiment depending on the flavor balances you like. ALL ingredients are healthy. I go heavy on the garlic and on the walnuts because I use the walnuts for the oil content (I don’t add EVO.) Voila! Great on pasta, veggies, toast! Or with a spoon! And it freezes very well, too.

    • Ben

      That’s even better then eating walnuts straight because you are getting more garlic and greens into your diet. Thanks, I’ll try it.

  • Suresh Mathevan

    I am used to eating peanuts by steaming it for 15 minutes. It is relatively softer when steamed. A pinch of salt is also added during the steaming process. The final product tastes good and can be eaten as a snack. To improve it further the boiled peanuts can be sauted with finely chopped onions an coriander leaves. In the later part of his life, Gandhi lived moslty on steamed peanuts and goats milk! Suresh Mathevan–New Delhi

  • Francis Fong

    Why is this video not on your website?

    • b00mer

      I just suggested this lecture to another commenter. As they say, great minds… :) I agree it should be on here. It’s a great and very informative lecture.

  • patrick

    another question. there is an ancient ayurvedic procedure called ‘ oil pulling’. do you know of it? what do you think of it?

  • Tanner

    Lately I have heard a lot about soaking of nuts, seeds, and grains. It is supposed to decrease anti-nutrients and make the food easier to digest and absorb. I couldn’t find anything about this on your Website and was wondering if you could look into soaking. It would be nice to know if taking the extra time to soak my grains, seeds, and nuts is even making a difference as far as nutrition is concerned.

  • Betty Cardenas

    I have high blood pressure and rheumatoid arthritis. I am changing my diet for nuts and raw veggies, and drink a good amount of wáter. I used to eat a lot of fruit but have gone down to two small portions a day. But I´m still confused as to carbohidrates. How much how many? because they are essential too I´ve learned. Just ONE thing. I am not going to the bathroom as much as I should. Why???

  • Viking7

    I am new to this site as of today! I went to Dr. Greger’s talk in Ottawa last week for a first time and was blown away. I have been doing a lot of reading on nutrition – there is too much information out there – My big question is that I have read in several places that it is essential to presoak nuts, grains etc before consuming them due to high amounts of naturally borne enzyme fighting tannins which can wreak havoc on the human digestive system. Is this true??? thank you. Janet,.

    • Thea

      Viking7: Welcome to the NutritionFacts!

      Most of the time when I hear people talking about the importance of soaking nuts and grains, they are talking about the need to minimize phytates. But as Dr. Greger has shown, phytates may be good for us. There’s no reason to work hard to minimize them.

      On the other hand, Dr. Greger also points out that sprouted nuts and grains have more nutrients in them compared to their non-sprouted cousins.

      But even with that information, eating only sprouted nuts and grains is not listed as part of the Daily Dozen. (As near as I can tell. I’m still working my way through the last part of Dr. Greger’s book, How Not To Die.) So, while you might occasionally sprout nuts and grains for some additional health benefits, I would say that it is not something you really have to worry about. Do it if it feels right to you. If it’s a big hassle, don’t bother. The important thing is that you are eating 1 ounce or less of nuts and lots of grains and beans every day.

      This more recent article might also be helpful for you: Which includes this quote: “Phytate is a naturally occurring compound found in all plant seeds (like beans, grains, and nuts) that over the decades has been maligned as mineral absorption inhibitors. That’s why, for example, one hears advice to roast, sprout, or soak your nuts to get rid of the phytates so we can absorb more minerals, like calcium. … The researchers conclude that dietary phytate consumption had protective effects against osteoporosis and that low phytate consumption should actually be what’s considered an osteoporosis risk factor.”

      Make sense?

      • Dan

        Do seeds count towards the 1 ounce or less of daily intake? Thanks

        • Thea

          Dan: Yes. Dr. Greger’s Daily Dozen is 1/4 cup nuts or seeds, plus 1 tablespoon ground flaxseed.

  • Cheryl

    Question for your Dr. Gregor: There are many foods that seem to fight cancer in the petri dish and in the body. If I am trying to reduce my chance of getting cancer, is there the possibility that consuming two or more of those foods at the same time will reduce their individual effectiveness of fighting cancer cells? In other words, can their be an interaction between healthy foods in the same way that there are drug interactions that can reduce the effectiveness of a given drug?

  • Hendrik

    Peanuts don’t come out so well in this study:-
    where it seems to aggravate metastasis of cancer cells.
    Also, peanuts are very high in Leucine, which upregulates mTOR.

  • Frank

    Walnuts and pecans contain ellagic tannins, which the gut transforms into ellagic acid, which converts a cancer cell back into fat-burning, which reactivates the P53 gene, which causes the cell to commit apoptosis. Oddly enough, almonds contain no ellagic compounds at all….but cyanotic effects are suspected.

  • patuszsolt

    Hello Everyone,

    I have a question for You: there are split views on the internet about the need of soaking raw nuts or not. I have been eating nuts without soaking them in my whole life – and I am curious about your opinions about this issue.

    Do You think there is a big difference in soaking them or using them right away?

    Thank You for your kind replies in advance and I wish You a nice day : )

    • Thea

      patuszsolt: Soaking nuts helps remove the phytates/phytic acid. Some people are concerned about the phytic acid, saying that it prevents absorption of nutrients. But Dr. Greger has a series of videos on the substance and it looks to be health promoting as opposed to a risk factor. Check out these amazing videos:
      On the other hand, if you soak nuts enough to actually sprout them, my understanding is that you do increase the number and variety of nutrients available. NutritionFacts has several videos on the topic of sprouting too. On the other hand, if you eat a whole plant food based diet, for example following the Daily Dozen recommended by Dr. Greger, you are going to be getting plenty of nutrients. Do you need to stress about every last bit?
      So, where does that leave us? I’m not an expert, but here is my opinion: When it is easy and fun to do, go ahead and sprout your nuts and seeds and even grains. You can even buy these foods pre-sprouted sometimes, if you are willing to pay the extra price. The rest of the time, don’t worry about it.
      What do you think?

      • patuszsolt

        Thank You for your reply Thea : )

        My opinion is actually quite the same as yours. About the phytates/phytic acid I am not worried at all – especially since I saw that videos by Dr. Greger.

        Also somehow I just can’t believe that they prevent the absorption of the major quantity of nutrients. Yes, maybe they prevent like I don’t know 40% of it but still I don’t think that it is not healthy to eat nuts without soaking them.

        By the way I am kinda minimalist person and like to do things and live my life as simple as possible. So soaking for couple of hours is just not my thing as You can imagine.

        So fortunately I don’t worry at all but You know what people like – most of us love to hear/read that other people shares the same opinion : )

        Thank You very much again and I wish You a very good health and a nice day aswell.