Nuts and seeds: an awesome whole food

In a previous post, 12 “On-the-go” Healthy Snack Options, I had mentioned nuts and nut butters as one of those easy snack options to have on hand. Nuts and seeds are a great way to curb any hunger throughout the day. They can make great salad toppings, and their flour can be used instead of the traditional refined flours or breadcrumbs, just like in An Italian Meatball Recipe, Paleo-Style.

Fun Fact: Peanuts are not nuts, but legumes.

Nuts and seeds: why they are good for you

Nuts and seeds provide:

  • Protein
  • Fatty acids
  • Enzymes 
  • Antioxidants
  • Vitamins
  • Minerals

Nut butters

Nut butters pair well with cut-up raw vegetables, dark chocolate squares, or say, a slice of bread made with almond flour. The best nut butters are raw and cold-processed, with no added ingredients besides salt. I usually go to Thrive Market to buy nut butters.

Sidenote: Buying raw nuts and seeds is best. Next would be dry roasted. Make sure there are no vegetable/seed oils or added sugar.


It is recommended to keep nut butters in the fridge. The same goes for nuts and seeds and their flours: put them in the fridge or even the freezer for long-term storage. Nuts and seeds can be kept for approximately six months, and up to a year if they are still in their shell. If you detect any “rancid, oily smell or discoloration,” do not eat them. As nuts and seeds have a hard protective shell, buying organic is not a must with these.

In summary

When eating primal or paleo, nuts and seeds are great nutrient-dense options. They are delicious on their own and when paired with other healthy foods. My personal favorites are pistachios and walnuts. Just make sure not to overconsume them. We want to watch our consumption of healthy omega-6 polyunsaturated fats (like in raw nuts and seeds), as we want to strive to have an omega-6-to-omega-3 ratio under 4:1, as mentioned in my post about Why We Must Consume Omega-3 Fats. To buy a variety of nuts, is a great site to check out.

So head to your favorite online store and enjoy one of the best snacks ever!


Sisson, Mark. The New Primal Blueprint : Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy. Oxnard, Ca, Primal Blueprint Publishing, 2017, pp. 220-23.

—. The Primal Blueprint : 21-Day Total Body Transformation. Oxnard, Ca, Primal Blueprint Publishing, 2016, p. 116.

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