{"id":232,"date":"2026-10-12T13:04:00","date_gmt":"2026-10-12T13:04:00","guid":{"rendered":"https:\/\/patrickwahlberg.com\/?p=232"},"modified":"2026-11-07T09:08:34","modified_gmt":"2026-11-07T09:08:34","slug":"vilka-notter-och-fron-ar-minst-daliga","status":"publish","type":"post","link":"https:\/\/patrickwahlberg.com\/sv\/vilka-notter-och-fron-ar-minst-daliga","title":{"rendered":"Vilka n\u00f6tter och fr\u00f6n \u00e4r minst d\u00e5liga?"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large pw-article-opening-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"1000\" src=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/pw-blog-nuts-seeds.jpg\" alt=\"Nuts and seeds\" class=\"wp-image-713\" srcset=\"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/pw-blog-nuts-seeds.jpg 1500w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/pw-blog-nuts-seeds-300x200.jpg 300w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/pw-blog-nuts-seeds-1024x683.jpg 1024w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/pw-blog-nuts-seeds-768x512.jpg 768w, https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/pw-blog-nuts-seeds-18x12.jpg 18w\" sizes=\"auto, (max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<style>\nbody.single-post .entry-content>.pw-blog-section-title{box-sizing:border-box!important;width:100%!important;max-width:800px!important;margin:48px auto 19px!important;padding:0 0 12px!important;border-bottom:1px solid #e3e3e0!important;color:#171717!important;font-family:Arial,Helvetica,sans-serif!important;font-weight:750!important;font-size:29px!important;line-height:1.26!important;letter-spacing:-.025em!important;}\nbody.single-post .entry-content>h2:not(.pw-blog-section-title){max-width:800px!important;margin:55px auto 20px!important;font-family:Arial,Helvetica,sans-serif!important;font-weight:750!important;font-size:29px!important;line-height:1.26!important;}\nbody.single-post .entry-content>h3{max-width:800px!important;margin:35px auto 15px!important;font-size:23px!important;line-height:1.3!important;}\nbody.single-post .entry-content>p,body.single-post .entry-content>ul,body.single-post .entry-content>ol{max-width:800px!important;margin-left:auto!important;margin-right:auto!important;line-height:1.82!important;}\nbody.single-post .entry-content>figure.pw-article-opening-image{max-width:1040px!important;margin:15px auto 35px!important;}\nbody.single-post .entry-content>figure.pw-article-opening-image img{display:block!important;width:100%!important;max-height:470px!important;height:auto!important;object-fit:cover!important;border-radius:5px!important;}\n.pw-post-en{display:inline!important}.pw-post-sv{display:none!important}html[lang^=\"sv\"] .pw-post-en{display:none!important}html[lang^=\"sv\"] .pw-post-sv{display:inline!important}\n@media(max-width:720px){body.single-post .entry-content>.pw-blog-section-title,body.single-post .entry-content>h2:not(.pw-blog-section-title){font-size:24px!important;margin-top:36px!important}body.single-post .entry-content>h3{font-size:20px!important}body.single-post .entry-content>p{line-height:1.75!important}}\n<\/style>\n\n\n>\n\n\n<h2 class=\"wp-block-heading\">Personal Reflection<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In my view, there is an important distinction between humans being able to eat nuts and seeds and these foods being a natural, optimal dietary staple for us. I am not convinced that humans are adapted to regularly consuming large quantities of nuts and seeds, especially in the concentrated forms that have become common in modern diets.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">From an evolutionary perspective, nuts and seeds have probably formed part of the human diet for a long time, but their availability would have varied considerably with climate, season and geography. The fact that we ate them historically does not necessarily mean they should make up a substantial part of our daily diet. There is also a major difference between occasionally eating a handful of nuts and consuming large amounts of almond flour, nut butter, seed mixes and seed oils every day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nuts and seeds are also reproductive parts of plants. They naturally contain compounds including phytates, oxalates and lectins, which at certain levels may adversely affect nutrient absorption and physiological processes. While these compounds are not automatically harmful, neither is there a reason to regard them as universally beneficial. Their presence, alongside fatty acid composition and nutrient bioavailability, matters when assessing how much space nuts and seeds should occupy in the diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Personally, I prefer to build my diet around nutrient-dense animal foods such as high-quality meat, fish, eggs and dairy products from sheep and goats, supplemented with fruit and other foods I consider well suited to human physiology. This provides a broad range of essential nutrients without relying on large quantities of nuts and seeds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I therefore see nuts and seeds as occasional additions rather than foods we need every day. I see little problem with a healthy person enjoying a few macadamia nuts or a small amount of other carefully chosen nuts now and then, but I see no reason to make them dietary staples.<\/p>\n\n\n\n<h2 class=\"wp-block-heading pw-blog-section-title\"><span class=\"pw-post-en\" lang=\"en\" translate=\"no\">What Do the Studies Really Show?<\/span><span class=\"pw-post-sv\" lang=\"sv\" translate=\"no\">Vad visar forskningen egentligen?<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Studies have found associations between regularly eating nuts and seeds and positive health outcomes, but I believe these findings deserve critical examination. Many are observational studies, making it difficult to determine whether the benefits are due to the nuts and seeds themselves or other factors, such as generally healthier lifestyles among people who eat more nuts. Even when researchers adjust for these differences, residual confounding cannot be ruled out.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">From an evolutionary perspective, I also question the claim that large quantities of nuts and seeds are especially beneficial for humans. Homo sapiens has certainly consumed these foods for a long time, but it is far from clear that they historically made up a large and regular part of our diet. I therefore struggle to see why they should be staples today, particularly when nutrient-dense animal foods with good bioavailability are available.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This does not mean that nuts and seeds have been proven harmful, or that humans are incapable of adapting to eating them. However, I believe we should distinguish between a food being associated with good health in epidemiological studies and it actually being optimal for human physiology. For me, a statistical association with better health is not enough. I also want to understand why it might be beneficial, at what quantities and compared with which other foods.<\/p>\n\n\n\n<h2 class=\"wp-block-heading pw-blog-section-title\"><span class=\"pw-post-en\" lang=\"en\" translate=\"no\">My Personal Approach<\/span><span class=\"pw-post-sv\" lang=\"sv\" translate=\"no\">Mitt personliga f\u00f6rh\u00e5llningss\u00e4tt<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">My guiding principle is simple: just because humans can eat something does not mean we need to eat it, or that we thrive on large amounts of it. Enjoy nuts (preferably rather than seeds) occasionally and in sensible quantities.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nuts<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A true nut is a dry fruit with a hard shell that normally does not split open when ripe. It contains a seed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In this ranking, I primarily consider omega-6 (linoleic acid), oxalates, phytic acid, lectins and the risk of mould toxins (mycotoxins).<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Macadamia nuts \u2013 Best<br>Very low in omega-6, primarily monounsaturated fat and relatively low in oxalates.<\/li>\n\n\n<li>Coconut \u2013 Very good<br>Botanically a fruit. Very low in omega-6 and oxalates, with a high proportion of saturated fat.<\/li>\n\n\n<li>Pistachios \u2013 A good option<br>Relatively low in oxalates and contain antioxidants, but considerably higher in omega-6 than macadamias.<\/li>\n\n\n<li>Cashews \u2013 Moderate<br>A relatively favourable fatty acid profile, but contain oxalates and phytates.<\/li>\n\n\n<li>Pecans \u2013 Moderate<br>Relatively low in oxalates but high in polyunsaturated fats, especially omega-6.<\/li>\n\n\n<li>Hazelnuts \u2013 Moderate<br>High in monounsaturated fat but also contain oxalates and phytates.<\/li>\n\n\n<li>Brazil nuts \u2013 Limit<br>Very high in selenium, but also contain oxalates. Large quantities can lead to excessive selenium intake.<\/li>\n\n\n<li>Walnuts \u2013 Less favourable<br>High in polyunsaturated fats, both omega-6 and plant-based omega-3 (ALA).<\/li>\n\n\n<li>Almonds \u2013 Best avoided<br>High in oxalates and phytates, with relatively high omega-6 content.<\/li>\n\n\n<li>Pine nuts \u2013 Best avoided<br>High in polyunsaturated fats, with high oxalate levels reported in some analyses.<\/li>\n\n\n<li>Peanuts \u2013 Last place<br>Legumes with high omega-6 content. Aflatoxins are a particular quality concern.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Seeds<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A seed is the reproductive part of a plant that can germinate and develop into a new plant. Personally, I would avoid seeds.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pumpkin seeds \u2013 Least bad<br>Rich in minerals, particularly magnesium and zinc, but high in omega-6 and phytic acid.<\/li>\n\n\n<li>Hemp seeds \u2013 Relatively better<br>A good mineral profile, but high in oxidation-prone polyunsaturated fats.<\/li>\n\n\n<li>Sesame seeds \u2013 Limit<br>Sesamin and sesamolin have antioxidant properties, but the seeds contain considerable omega-6, phytates and oxalates.<\/li>\n\n\n<li>Poppy seeds \u2013 Limit<br>High in calcium, but also contain oxalates and omega-6.<\/li>\n\n\n<li>Sunflower seeds \u2013 Less favourable<br>Traditional varieties are high in linoleic acid (omega-6).<\/li>\n\n\n<li>Chia seeds \u2013 Avoid<br>High in polyunsaturated fats, primarily omega-3 (ALA), as well as phytates.<\/li>\n\n\n<li>Pine nuts \u2013 Less favourable<br>High in omega-6 and fats prone to oxidation.<\/li>\n\n\n<li>Flaxseeds \u2013 Avoid<br>Contain oxidation-prone ALA, phytates and cyanogenic glycosides.<\/li>\n\n\n<li>Soybeans \/ soy seeds \u2013 Worst<br>High in omega-6, phytates and lectins.<\/li>\n\n\n<li>Corn nuts \/ roasted corn kernels \u2013 Worst<br>A corn-based snack with a risk of mycotoxin contamination and often added low-quality oil.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">An Important Scientific Qualification<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There is no strong evidence that nuts are generally harmful because of their omega-6 content or naturally occurring plant compounds. On the contrary, large observational studies associate regular nut consumption with a lower risk of cardiovascular disease. Linoleic acid from whole nuts has not been shown to generally increase inflammation in humans. Oxalates, however, are particularly relevant for people prone to calcium oxalate kidney stones, while aflatoxins are a genuine food-safety hazard controlled through regulatory limits and testing.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Botanical Classification<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hazelnut \u2013 True nut<br>Chestnut \u2013 True nut<br>Acorn \u2013 True nut<br>Macadamia \u2013 Seed<br>Almond \u2013 Seed from a stone fruit<br>Cashew \u2013 Seed from the cashew apple<br>Walnut \u2013 Seed from a drupe-like fruit<br>Pecan \u2013 Seed from a drupe-like fruit<br>Pistachio \u2013 Seed from a stone fruit<br>Brazil nut \u2013 Seed<br>Pine nut \u2013 Seed from a cone<br>Peanut \u2013 Seed from a legume<br>Coconut \u2013 Drupe (stone fruit)<br>Pumpkin seeds \u2013 Seeds<br>Sunflower seeds \u2013 Seeds<br>Chia seeds \u2013 Seeds<br>Flaxseeds \u2013 Seeds<br>Sesame seeds \u2013 Seeds<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>In my view, there is an important distinction between humans being able to eat nuts and seeds and these foods being a natural, optimal dietary staple for us. I am not convinced that humans are adapted to regularly consuming large quantities of nuts and seeds.<\/p>","protected":false},"author":1,"featured_media":713,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[32],"tags":[],"class_list":["post-232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-food"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/patrickwahlberg.com\/wp-content\/uploads\/2026\/11\/pw-blog-nuts-seeds.jpg","_links":{"self":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/posts\/232","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/comments?post=232"}],"version-history":[{"count":11,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/posts\/232\/revisions"}],"predecessor-version":[{"id":767,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/posts\/232\/revisions\/767"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media\/713"}],"wp:attachment":[{"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/media?parent=232"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/categories?post=232"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/patrickwahlberg.com\/sv\/wp-json\/wp\/v2\/tags?post=232"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}