Peanuts, Spinach and Almonds

What do peanuts, spinach, and almonds have in common? Well, they are foods. They are all good for us to eat. And they are, according to an email I received yesterday, foods I'm supposed to "never eat."

I will discuss the specifics of this, but I want to know how picking on various whole foods has become the norm to promote a business and make money.

We live in a world where people need to eat more good-quality food. But many people do the opposite. Instead of educating people about what they may be eating that is not helping their health, a false message about nutrient-rich foods is spread.

In this case, the email I received was from a guy who is an affiliate for an MD. I will not name the MD as I refuse to give him air. But he has made a fortune blaming whole foods for health issues and selling books and supplements.

I don't know why this is considered an acceptable business practice, but there isn’t an official group to advocate or lobby for real food.

Now, before I continue, I want to say that it's not my intention to include a recipe in every post. But if I have to discuss frustrating and annoying topics, the least I can do is end this with some joy. You'll find my favorite recipe for peanut butter cookies at the end. I can't write about peanuts and not think about these cookies.

So here is what was said about each food:

Claim 1: Peanuts contain aflatoxins, a harmful mold toxin, and high levels of inflammatory omega-6 fats, which can contribute to various health issues. Additionally, it contains moderate amounts of oxalates, which can lead to kidney stones and other problems when consumed in excess.

Claim 2: Spinach is widely regarded as a healthy green. However, it is one of the highest-oxalate foods, with a single serving containing up to 600 mg. This high oxalate content poses health risks such as kidney stones and thyroid problems if consumed frequently.

Claim 3: Almonds and almond milk are often marketed as healthy. However, they are also high in oxalates and omega-6 fats. Excessive consumption of almonds can contribute to issues like kidney stones and inflammation, so it is advisable to limit their intake.

Facts:

Peanuts and Mold

All molds produce aflatoxins, which the body does not like, but we have a protective mechanism to neutralize any effects. Do I need to tell you this involves beneficial bacteria? If someone is sensitive to molds, the solution is in the gut (and the mouth since it has a microbiome, too).

Aflatoxins are involved in the development of allergies. They can trigger an immune reaction, sometimes severe, in some people. Excessive inflammation causes symptoms associated with an allergy.

Peanut allergies are among the most common. But it's not the peanut's fault. The allergy develops due to poor gut health and exposure to mold aflatoxins. Where does the mold come from? Plants contain phytonutrients that can inhibit mold. When plants are sprayed with chemicals, phytonutrient amounts are lowered, which means they have less to inhibit mold.

When peanuts are harvested, they often sit around for a while before they are consumed. Mold spores are all around us in the air. This is normal; we should have plenty in our natural arsenal to protect us.

Some molds are even beneficial. But if the peanut does not have enough of its mold inhibitors and sits around, it will grow mold.

I've seen mold on peanut shells—maybe you have, too. It's a blackish-gray color. Peanut shells are quite fragile, and when the peanut is processed and removed from the shell, there is no way to prevent some of the mold on the shell from being processed with the peanuts. Generally, the peanuts are roasted, which will kill the mold, but the aflatoxins will remain.

If you feed these peanuts to a person with poor gut health, an allergy may develop. It depends on what bacteria strains they are missing. Specific strains prevent the reaction to aflatoxins.

Whenever we discuss a specific food that may cause an individual a problem, we must consider their gut health. Gut health is complicated, and we need more information about the thousands of species and strains to get the whole picture. We may never know.

However, research can provide some interesting information. A 2015 clinical study tested a combination of a probiotic (Lactobacillus rhamnosus) and peanut oral immunotherapy (PPOIT) in children with peanut allergies. The study found that children who received the probiotic and peanut treatment showed significant improvements, with many becoming less sensitive to peanuts compared to those who received a placebo.

Peanuts and natural peanut butter are amazing foods. Peanuts are a nutrient-dense, protein-rich snack that supports heart health, provides essential vitamins and minerals, and helps stabilize blood sugar levels. Peanuts contain about 50% monounsaturated, 30% polyunsaturated, and 15% saturated fats, making them a source of what are called “good” fats.

Peanuts are rich in phytonutrients like resveratrol, a powerful antioxidant with anti-inflammatory properties; phytosterols, which help lower cholesterol; flavonoids like quercetin, offering antioxidant and anti-inflammatory effects; and coumaric acid, which further reduces oxidative stress and inflammation.

Does this sound like an inflammatory food? Does it sound like a food to avoid? It's one of my favorites. And it’s the only legume I like.

Oxalates

Oxalic acid is an organic compound naturally found in many plants, including leafy greens, vegetables, fruits, nuts, and seeds. It can bind with minerals like calcium to form oxalates and cause a person to excrete the minerals. The assumption is that if this occurs, having too much calcium in the kidneys could lead to calcium-based kidney stones.

No clinical studies of spinach, peanuts, or almonds have shown that they cause kidney stones.

Only epidemiological studies of large groups of people show a possible correlation between oxalate consumption in those with kidney stones. This type of study is not conclusive about anything.

In other words, kidney stones are multi-factorial and include dehydration, genetic factors, diuretics, calcium-based antacids, and certain medical conditions, such as hyperparathyroidism, urinary tract infections, and inflammatory bowel disease.

And do you know another factor that's involved? Can you guess?

It's the gut. Remember that gut bacteria regulate what nutrients or toxins we absorb and what we excrete. Oxalic acid prevents the absorption of too much calcium in the body, which can cause health issues. But we want to ensure we get the right amount of calcium into the body, as it involves many functions. Gut bacteria regulate this process.

For example, bacteria species Oxalobacter formigenes and Lactobacillus acidophilus break down oxalates, freeing the calcium for the body to use. There are probably others.

Dysbiosis (imbalance of good microbes to bad) has been linked to kidney stones. Anyone experiencing an issue with foods containing oxalates needs to look at the gut as the source of their problem and try to fix the gut as the solution.

Omega 6 and Inflammation

This is the one that frustrates me the most. The theory that Omega 6 (alpha-lineic acid) can promote inflammation has been around for many years, but it is not true. However, I'm going to save this for Part II as this post is getting too long, and it's the weekend.

Whole foods should not be dissected into parts; all of what I just shared is an example of bad theories and poor-quality studies making assumptions about our foods. Without the gut bacteria in the conversation, all of this information is very flawed. And that's good news for us. It means we can enjoy the foods nature gives us. And if we have an allergy or sensitivity, we know that working on the gut may help us resolve the issue.

In the meantime, you'll love this recipe if you like peanut butter.

Peanut Butter Coconut Oatmeal Cookies

Makes 40 cookies

1 cup butter, cut into small chunks

2 cups light brown sugar, lightly packed or coconut sweetener

1 cup smooth peanut butter (natural)

2 large eggs at room temperature

1 tsp vanilla extract

2 cups old-fashioned rolled oats

1 1/2 cups all-purpose flour

2 tbsp unsweetened shredded coconut, sulfite-free

1 1/2 tsp baking soda

1/2 tsp baking powder

1/2 tsp sea salt

1/2 cup chopped, lightly roasted cashews (optional)

Preheat the oven to 350 degrees F. Cream the butter and sugar together in a mixing bowl until there are no butter lumps. Add peanut butter and mix. Scrape the sides and the bottom of the mixing bowl. Add the eggs and vanilla. Mix again. Mix the oats, flour, coconut, baking soda, baking powder, and sea salt in a separate bowl. Add to the butter mixture. Mix well until the ingredients form a dough. If nuts are added, add when the flour and butter mixture forms a dough.

Use a small ice cream scoop and scoop out a ball about the size of a walnut in it’s shell. Place each ball on a baking sheet lined with parchment, about two inches apart. Fill a small glass with some water. Dip a fork into the water and use the wet fork to press the cookie ball flat. Do this to each cookie, dipping the fork in water each time. Put the cookie sheet in the oven and bake for 15 minutes or until the cookies are slightly brown around the edges. Remove from the oven and let cool. Store in an airtight container. Cookies can be kept for 10 days at room temperature. For extended storage, put the container in the freezer.