The benefits of oilseeds and nuts

And this morning, we are interested in the benefits of nuts, almonds, walnuts, hazelnuts, pistachios, but also peanuts which are classified in the category of legumes…

• What are their real benefits on our body and our brain?

• Are these nuts and peanuts really fattening?

And then, we will also see that these foods can also be dangerous for allergy sufferers.

• How to explain tree nut allergies?

• What are the mechanisms of this type of allergy?

• What are the symptoms and treatments?

Oilseeds, how many divisions?

The French consume on average five grams per day while we should consume 25… But when we say oilseeds, what are we talking about? Pediatrician and allergist at Necker hospital in Paris, and researcher at the CNRS, Nhan Pham Thi explains: “ These are hazelnuts, almonds, pistachios, common walnuts, cashews, Brazil nuts, macadamia nuts, pecans, almonds, pistachios… We also have soya which is an oilseed protein because it also contains proteins. And then there are oilseeds which are not nuts like these plants from which we extract oil: grape seeds, or squash seeds, flax, rapeseed or sunflower. Please note, peanuts are not an oilseed, but a legume. »

Good fats

The research director at the Center for Research in Epidemiology and Population Health (CESP), Marie-Christine Boutron-Ruault, notes that all oilseeds (apart from the Brazil nut) are low in saturated fat, or “Our Western diet is far too rich in saturated fats, especially those that come from animals. The majority of oilseeds are very rich in monounsaturated fatty acids, such as olive oil, oleic acid, a fairly neutral fatty acid. Among polyunsaturated fatty acids, there are two series called omega three and omega six. For example, the almond that we consume a lot at home is especially rich in monounsaturated fatty acids, while the oilseed richest in polyunsaturated fatty acids, and the most beneficial, is the walnut which has a ratio omega three over omega six, almost ideal, close to five. While our diet is too rich in omega 6.”

Good for cardiovascular, cognition and microbiota

Marie-Christine Boutron-Ruault continues the list of benefits: “Omega three fatty acids will cause anti-inflammatory aspects in the body. And beyond cardiovascular health (reduction in platelet aggregation, reduction in the risk of blood clots, etc.) and diabetes, oilseeds (walnuts, almonds, etc.) also have effects on cognition, on kidney function, and on the risk of cancer. Rich in fiber, they are very interesting for pamper our microbiota. These nuts, like almonds, contain mainly soluble fibers which will favor certain types of microbiota and in their envelope rather better insoluble fibers, for example for transit. So when you swallow the fruit whole, it’s ideal. »

Not enemies of weight

To those who deprive themselves of hazelnuts or walnuts for their high number of calories, Marie-Christine Boutron-Ruault responds: “It’s all in the way we consume them. Their richness in fatty acids, proteins and fibers will increase the feeling of satiety. The ideal is to have a handful as a snack. This has been shown to reduce dinner intake. And if we eat less at the evening meal, we gain less weight. »

The rest (vitamin and mineral salt intake, anti-depression weapon, allergies, recipes with oilseeds, including the delicious recipe for hazelnut spread) is worth listening to…

With :

• Marie-Christine Boutron Ruaultresearch director at the Center for Research in Epidemiology and Population Health (CESP), former nutritionist at the Institut Mutualiste Montsouris (IMM) in Paris.

• Angèle Ferreux-Maeght, restaurateur, naturopath, founder of La Guinguette d’Angèle in 2012, “healthy, gourmet and gluten-free” caterer in the 1st arrondissement of Paris. Book : 365 recipes & tips for eating well naturally, Marabout, 256p. 2022

• Eric Birlouez, agricultural engineer (AgroParis Tech), former director of the ARAIRE research firm, lecturer, sociologist and food historian. He has published numerous works. Book : Little and big history of vegetables, Quae, 2020, 176 p., 2022

• Nhan Pham Thi, pediatrician and allergist at Necker hospital in Paris, researcher at CNRS and teacher at Paris-Cité University (formerly Paris-Descartes). Member of the scientific committee of the Revue Française d’Allergologie, official organ of the French Society of Allergology (SFA).

Chronicles

• “So there you go” by Adrian Chaboche

• Thierry Lhermitte ambassador of the FRM