The Bulletproof Truth About Nuts: The Good, The Bad, and the Moldy
Most people throw all nuts into the same “healthy snack” basket. Big mistake.
Yes, nuts can be nutrient-dense powerhouses… but they can also be sugar-spiking, gut-irritating, moldy fat bombs if you pick the wrong ones or eat them wrong.
I’m going to break down every major nut (and “fake nut”) so you know exactly what to eat, what to limit, and what to ditch — all through the Bulletproof lens: low-toxin, high-performance fuel.
1. The Bulletproof Royalty: Eat Freely
These nuts are low in mold toxins, low in inflammatory omega-6 fats, and high in stable, brain-boosting monounsaturated fats.
- Macadamias – King of the Bulletproof nut world. 75% fat, mostly monounsaturated. Ultra-low omega-6. Zero guilt.
- Pecans – Rich in antioxidants, low carbs, decent fat profile. Keep them fresh (they can oxidize if stored badly).
- Brazil Nuts – Selenium bombs (just 2–3 cover your daily needs). More than that? You risk selenium overload.
2. The Good (With a Catch)
These are nutrient-rich but come with anti-nutrients, mold risk, or higher omega-6. Soak, sprout, or eat in moderation.
- Almonds – High in vitamin E and fiber. But also high in phytic acid, which blocks mineral absorption. Best eaten soaked or blanched.
- Walnuts – Great for omega-3 ALA, but fragile fats oxidize fast. Eat them fresh, never rancid. Store in the fridge.
- Hazelnuts – Excellent monounsaturated fat source, but higher lectins. Go roasted for lower anti-nutrients.
3. The “Limit” Zone
Tasty, yes. Performance-friendly? Only sometimes. These are higher in carbs, omega-6s, or toxins.
- Cashews – Technically seeds, not nuts. Higher carbs and oxalates, and must be processed to remove urushiol (the toxin in poison ivy). Okay in small amounts.
- Pistachios – Delicious, but mold-prone and high in carbs. Eat fresh, not the pre-salted supermarket kind.
- Pine Nuts – Good fat profile, but expensive and prone to rancidity. Some batches can cause “pine mouth” (temporary metallic taste).
4. The Fake Nuts to Avoid
These aren’t nuts at all — they’re legumes in disguise, with all the lectin, mold, and omega-6 baggage that comes with beans.
- Peanuts – High aflatoxin risk, heavy omega-6 load, gut-irritating lectins. Just no.
- Soy Nuts – Marketing trick. Still soybeans, still estrogenic, still garbage.
Bulletproof Nut Rules
- Choose low-toxin, high-fat varieties first – Macadamia, pecan, Brazil nut.
- Keep storage airtight and cool – Nut fats oxidize fast; rancid oils destroy performance.
- Soak or blanch when possible – Cuts down lectins and phytic acid.
- Watch the carbs – Cashews and pistachios can blow your low-carb macros.
- Never eat stale or supermarket-bin nuts – They’re mold and oxidation central.
Final Word:
Nuts aren’t “good” or “bad” — they’re either performance fuel or performance drain, depending on which you choose and how you treat them.
If you want brain power, steady energy, and zero inflammation, stick to the kings of the nut world, handle them with respect, and leave the imposters for the pigeons.
Stay Alstoned!
Randy Alstone.
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