Nuts are considered to be one of the healthiest foods on the planet and they also appear to be particularly beneficial for women with PCOS (Polycystic Ovary Syndrome). But which ones should you eat since there are so many of them? Are any nuts more beneficial than others? And what is the best way to eat them?
That’s what I’ll break down for you in this evidence-based article focused on different types of nuts and their effects on PCOS. I’ll also give you a little guide with some practical tips on how to best choose and use nuts and nut butters to gain the most benefits.
More information about how to fully reverse PCOS through dietary changes can be found here: ‘The Best PCOS Diet (Ultimate Guide)’.
Why are nuts good for PCOS?
Nuts, in general, are one of the best foods for PCOS due to their high nutrient content and low glycemic index. According to research, the consumption of nuts may help support heart health, improve insulin resistance, manage weight and balance hormones in women with PCOS.
One of the reasons why most nuts are so PCOS-friendly is their macronutrient content. They tend to be high in healthy fats and protein but low in carbohydrates. This means that they are very satiating and don’t cause rapid spikes in blood sugar and insulin levels.
Blood sugar management
Keeping your glucose and insulin levels in balance is one of the most important things when it comes to PCOS as there’s a close link between insulin resistance, hyperinsulinemia and PCOS. In short, high insulin levels can cause your ovaries to overproduce androgens (the ‘male’ hormones) responsible for most PCOS symptoms.
You can find more details about this condition and how to effectively manage it in my previous article ‘PCOS Insulin Resistance Explained & How To Reverse It’.
Weight management
The unique macronutrient content of nuts is also responsible for their strong satiating effects. Nuts are extremely filling and adding them to your diet can prevent constant cravings and uncontrollable hunger. This also makes nuts a great snack if you’re trying to manage weight as they will keep you fuller for longer.
Read more: ‘PCOS Cravings: How To Reduce Appetite & Excessive Hunger’
Health benefits
While all nuts can be extremely beneficial for health there are some differences in the macro and micronutrient content between certain types. This means that some nuts may provide more benefits for PCOS than others. However, I believe that diversity is key which is why I include a variety of nuts (providing different health benefits) in my diet.
Nonetheless, depending on your personal needs and goals, you may want to include only certain types in your diet. For this reason, I’ve created a complete list of the most popular nuts and nut butters so you can find the best fit for you.
Nutrition comparison of nuts:
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Walnuts | 185 | 4.3 | 3.9 | 1.9 | 1.7 | 2.5 | 2.5 | 10.7 |
| Almonds | 163 | 6.0 | 6.1 | 3.5 | 1.1 | 8.8 | 0.2 | 3.4 |
| Cashews | 157 | 5.2 | 8.6 | 0.9 | 2.2 | 6.7 | 0.2 | 2.2 |
| Brazil nuts | 186 | 4.1 | 3.5 | 2.1 | 4.3 | 7.0 | 0.05 | 5.8 |
| Macadamia | 204 | 2.2 | 3.9 | 2.4 | 3.4 | 16.7 | 0.06 | 0.36 |
| Hazelnuts | 178 | 4.2 | 4.7 | 2.7 | 1.3 | 12.9 | 0.24 | 2.2 |
| Pistachios | 159 | 5.8 | 7.8 | 2.9 | 1.6 | 6.8 | 0.71 | 3.7 |
| Pecans | 196 | 2.6 | 3.9 | 2.7 | 1.8 | 11.6 | 0.28 | 5.8 |
| Pine nuts | 188 | 3.8 | 3.7 | 1.0 | 1.4 | 5.3 | 0.31 | 9.4 |
| Coconut | 187 | 2.0 | 6.7 | 4.6 | 16.2 | 0.8 | 0 | 0.2 |
| Peanuts | 159 | 7.0 | 4.5 | 2.4 | 1.9 | 6.8 | 0 | 4.4 |
Best nuts for PCOS:
- Walnuts
- Almonds
- Cashew nuts
- Brazil nuts
- Macadamia nuts
- Hazelnuts
- Pistachio nuts
- Pecan nuts
- Pine nuts
- Coconut
- Peanuts
1. Walnuts
✓ Benefits
Walnuts are amongst the most beneficial nuts in the world and they are an exceptional choice for women with PCOS. The consumption of walnuts has been shown to support heart health, improve brain function and reduce the risk of type 2 diabetes.
More importantly, walnuts have been shown to improve several important biomarkers in women with PCOS (and PCOS-induced animals). According to the results, walnuts were able to improve insulin resistance, decrease HbA1C (average blood glucose), improve fertility and increase the levels of SHBG (sex-hormone-binding globulin).
Since low serum levels of SHBG are a typical feature of PCOS (SHBG is responsible for decreasing androgens in the blood), walnuts appear to be particularly beneficial for hormone regulation in women with this condition.
Walnuts are rich in several minerals and antioxidants but unlike other nuts, they are also a great source of plant omega-3 fatty acids. Keeping a balanced omega-3 (anti-inflammatory) to omega-6 (inflammatory) ratio is another key aspect of health that can affect your condition.
Read more: ‘Omega-3 Fish Oil For PCOS: Benefits, Risks & Practical Tips‘
✕ Disadvantages
In comparison to other nuts, walnuts are slightly higher in calories (due to their higher fat content) and lower in some minerals. However, those differences are relatively small and walnuts are still considered to have an impressive nutrient profile.
Some people might find walnuts to be quite bitter (in comparison to other nuts) but there are big differences in taste between certain walnut types and individual brands. In terms of taste, walnuts are actually one of my favorites.
How to use walnuts
You can easily incorporate walnuts into your diet in many different forms. My personal favorite way to eat walnuts is to eat them whole as it’s a great type of snack (especially in combination with dark chocolate). But I also like using walnuts for baking as it goes really well with apple, carrot and pumpkin-based recipes.
Are walnuts good for PCOS?
Walnuts are particularly good for women with PCOS due to their beneficial effects on blood sugar management, insulin resistance, fertility and SHBG levels. The consumption of omega-3 rich walnuts may also help support heart health, reduce inflammation and improve brain function.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Walnuts | 185 | 4.3 | 3.9 | 1.9 | 1.7 | 2.5 | 2.5 | 10.7 |
I like:
- Beyond Nature Organic Raw Walnuts (best quality/taste)
2. Almonds
✓ Benefits
One of the most popular types of nuts are almonds as they are particularly tasty, relatively accessible but they also have a great nutritional value. Almonds have been linked to several health benefits including cardiovascular support, reduced inflammation and improved gut microbiome.
In women with PCOS, the consumption of almonds has also led to improvements in multiple metabolic and endocrine markers including plasma lipids and androgen levels. Therefore, almonds (similar to walnuts) are also considered extremely beneficial for women with PCOS and hormonal imbalance.
In comparison to other nuts, almonds are a great source of vitamin E (particularly important for healthy skin, eyes and immune system) that also act as an antioxidant. Almonds also provide slightly more protein and fiber than other types of nuts and the vast majority of fat consists of monounsaturated fatty acids (the ‘heart-healthy’ fat).
✕ Disadvantages
Nutrition-wise, eating almonds is one of the best choices you can make, however, there are other issues associated with this popular type of nut. Growing almonds is actually not very sustainable as almonds require extremely large amounts of water to reach their maturity (about 1 galleon for every almond).
This makes almonds less environmentally friendly than other types of nuts as about 80% of them are produced in dry California. However, it should be noted that despite the high water requirements, almonds rank amongst the most valuable foods grown.
In comparison to other foods (especially animal-based), they’re also still less water-intensive and they have a much smaller carbon footprint.
How to use almonds
Almonds are probably one of the most versatile nuts as they taste great on their own but also as almond butter, almond milk and almond flour. I actually use all of these forms in my diet, especially almond flour for baking as it’s a great low-carb and gluten-free alternative to regular flour.
Read more: ‘What Type Of Milk Is Best For PCOS? (The Ultimate Guide)’.
Are almonds good for PCOS?
Almonds are extremely good for women with PCOS as they are high in protein, fiber and monounsaturated fatty acids. The consumption of almonds may help improve plasma lipids, manage blood sugar levels, reduce inflammation and improve gut microbiome. Additionally, they are a great source of vitamin E.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Almonds | 163 | 6.0 | 6.1 | 3.5 | 1.1 | 8.8 | 0.2 | 3.4 |
I like:
- Terrasoul Superfoods Raw Organic Almonds (best quality/taste)
3. Cashew nuts
✓ Benefits
Cashew nuts have a very unique creamy texture and flavor which makes them quite different from other types of nuts. They are, however, another great source of essential nutrients. They are also associated with several health benefits important for the management of PCOS.
According to studies, cashews may help improve blood sugar regulation, lower blood pressure and improve blood lipid profile. Cashew nuts are therefore considered a heart-healthy food with the potential to improve metabolic syndrome and reduce belly fat.
Read more: ‘PCOS Belly Fat Explained & How To Reduce It’.
Cashews are particularly high in magnesium (especially important for the nervous system and blood sugar control) and they also provide a decent amount of vitamin K, manganese (apart from other important vitamins and minerals). They are also quite high in protein and most of their fat content is made from monounsaturated fatty acids.
✕ Disadvantages
While cashew nuts are slightly lower in calories (in comparison to other nuts) they actually have the highest carbohydrate and lowest fiber content. However, they still rank very low on the Glycemic Index scale (they won’t spike your blood sugars) and they’re considered a low-carb food.
When buying cashew nuts you also want to be extra careful to choose high-quality products. That’s because cashews tend to go easily rancid (even quicker than other nuts) which you can tell by their unpleasant ‘fishy’ smell, darker color and bitter taste.
How to use cashew nuts
Due to their unusual creamy texture, cashews are a great cooking ingredient that can be used in both sweet and savory recipes. They are particularly popular for making alternatives for cheese, milk, creamy sauces and other dairy-free recipes. Just make sure to soak them beforehand to get a really creamy consistency.
Are cashew nuts good for PCOS?
In general, cashews can be considered good for PCOS as they provide multiple health benefits important for the management of this condition. Cashews appear to be particularly beneficial for cardiovascular health, blood sugar regulation and metabolic syndrome. They’re also a great source of magnesium.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Cashews | 157 | 5.2 | 8.6 | 0.9 | 2.2 | 6.7 | 0.2 | 2.2 |
I like:
- Terrasoul Superfoods Raw Organic Cashew Nuts (best quality/taste)
4. Brazil nuts
✓ Benefits
Brazil nuts are one of the most nutrient-dense foods you can eat as they are abnormally high in several different minerals, vitamins and antioxidants. The high concentration of some nutrients (such as selenium) makes brazil nuts a great natural dietary ‘supplement’ to meet your daily requirements.
In fact, only 1 brazil nut provides 175% of your recommended daily intake of selenium. Sufficient intake of selenium is extremely important for women with PCOS as it’s responsible for optimal thyroid function, hormone production and DNA synthesis.
Selenium is also a powerful antioxidant that helps protect against oxidative damage and reduce inflammation. Brazil nuts are also a great source of other essential minerals (such as magnesium, copper and zinc) and they also provide a decent amount of vitamin E.
According to research, the consumption of brazil nuts may help reduce inflammation, regulate thyroid glands, support heart health and improve brain function. The macronutrient content of brazil nuts is also blood sugar-friendly as it contains mostly fat, protein and fiber.
✕ Disadvantages
One of the downsides of brazil nuts is that you can only eat them in small amounts (a few nuts per day) due to their high concentration of selenium. You’re also very likely to experience digestive problems if you eat too many of them.
Additionally, brazil nuts are quite high in omega-6 and low in omega-3 fatty acids which can make it difficult to maintain a healthy balance. Since diets high in omega-6 are associated with inflammatory effects, you want to be conscious of your overall daily intake.
How to use brazil nuts
The best way to eat brazil nuts is whole on its own as you only need to eat about 1-3 nuts per day. That’s because eating too many brazil nuts can actually lead to poisoning since high levels of selenium in the blood can be toxic. It is, therefore, recommended you don’t exceed consuming 400mcg of selenium per day (which is approx 4-5 nuts).
For this reason, brazil nut butters may also not be the best option for daily consumption since they are highly concentrated. This makes them to be more easily overconsumed and you’re more likely to exceed the daily selenium limit.
Are brazil nuts good for PCOS?
Brazil nuts are generally considered good for PCOS due to their unique micronutrient content. They are one of the richest sources of selenium but they’re also high in other minerals, vitamins and antioxidants. Consuming brazil nuts may help support thyroid glands, heart health and brain function.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Brazil nuts | 186 | 4.1 | 3.5 | 2.1 | 4.3 | 7.0 | 0.05 | 5.8 |
I like:
- Food To Live Raw Organic Brazil Nuts (best quality/taste)
5. Macadamia nuts
✓ Benefits
Macadamia nuts may not be as accessible as other types of nuts but they are well known for their exceptional nutrient profile as well as their unique butter consistency. Multiple health benefits have also been associated with the consumption of macadamia nuts.
According to research, macadamia nuts are particularly beneficial for heart health support and blood sugar management. In comparison to other nuts, they are the highest in monounsaturated fatty acids and one of the lowest in carbohydrates. This makes them an especially popular choice for keto and low-carb diet protocols.
Additionally, macadamia nuts are a good source of vitamin B1 (thiamine) which is crucial for optimal blood glucose metabolism. They also contain good amounts of other essential nutrients such as manganese and copper.
✕ Disadvantages
In terms of the nutritional content, macadamia nuts provide the least amounts of protein (in comparison to other nuts) but they’re the highest in calories (due to their high-fat content). However, one of the bigger disadvantages of these nuts is their price.
Macadamia nuts are extremely expensive due to their slow harvesting process and limited supply. This makes them less accessible in most places and quite inconvenient to use in large quantities.
How to use macadamia nuts
Considering the high price and limited access to this type of nuts I usually prefer eating macadamia nuts whole. In fact, their creamy texture makes them taste like white chocolate (in my opinion) so they work well as an easy delicious snack or dessert.
They also make a great alternative to white chocolate and creams in recipes. Macadamia nut milk and nut butters are also now becoming more available in lots of places although they tend to be quite overpriced.
Are macadamia nuts good for PCOS?
In general, macadamia nuts can be considered good for women with PCOS due to their beneficial effects on blood glucose metabolism and the cardiovascular system. Macadamia nuts are particularly high in monounsaturated fatty acids and low in carbohydrates. They’re also a great source of vitamin B1.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Macadamia | 204 | 2.2 | 3.9 | 2.4 | 3.4 | 16.7 | 0.06 | 0.36 |
I like:
- Food To Live Raw Macadamia Nuts (best quality/taste)
6. Hazelnuts
✓ Benefits
Hazelnuts are quite small but very nutrient-rich nuts with a specific sweetish flavor. They are a great baking ingredient and they are packed with healthy fats, antioxidants, minerals and vitamins.
The research suggests that the consumption of hazelnuts may help reduce LDL and total cholesterol and therefore reduce the risk of heart disease. Since hazelnuts are also rich in multiple antioxidant compounds (such as quercetin, gallic acid, epicatechin, caffeic acid) they may help prevent oxidative damage and reduce inflammation.
Hazelnuts are particularly rich in manganese and they’re also a good source of vitamin E and magnesium. They are also relatively high in fiber and most of their fat consists of monounsaturated fatty acids.
✕ Disadvantages
The macronutrient content (carbs, protein, fat) of hazelnuts is very similar to walnuts, although they lack the important omega-3 fatty acids. They can also taste slightly bitter when consumed with the skin on.
I also recommend choosing more carefully when buying hazelnuts since they tend to go rancid quite quickly. I experienced multiple times accidentally eating bad hazelnuts and it was not a pleasant experience. They usually change in color (get darker) and taste (get very bitter).
How to use hazelnuts
My favorite way to use hazelnuts is definitely in baking and sweet recipes. If you are a fan of Nutella or Ferrero Rocher, I highly recommend making your own (healthier) version at home with hazelnuts and raw cacao powder.
Toasted hazelnuts taste particularly great as a snack but hazelnut milk, butter and flour are also amazing (they’re naturally quite sweet). Hazelnuts also relatively inexpensive, although that really depends on your location.
Are hazelnuts good for PCOS?
Hazelnuts are generally considered good for PCOS as they’re a good source of important nutrients for the management of this condition. They may help support heart health and prevent oxidative damage as they’re particularly rich in monounsaturated fat, antioxidants, fiber, vitamins and minerals.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Hazelnuts | 178 | 4.2 | 4.7 | 2.7 | 1.3 | 12.9 | 0.24 | 2.2 |
I like:
- Food To Live Raw Organic Hazelnuts (best quality/taste)
7. Pistachio nuts
✓ Benefits
While pistachios are technically seeds, they have a similar appearance and nutritional content to nuts. They are very small in size (in comparison to other nuts) but they have a very unique nutrient profile providing multiple health benefits.
Read more: ‘Best Seeds For PCOS & How To Use Them (Complete List)‘
Apart from the high content of essential vitamins and minerals (particularly vitamin B1, B6, phosphorus and potassium) pistachios are also a great source of flavonoids, carotenoids and other antioxidant compounds. Carotenoids lutein and zeaxanthin found in pistachios play an especially important role in eye health.
In comparison to other nuts, pistachios are also the lowest in calories and amongst the highest in protein and fiber content. They are associated with several health benefits related to heart health (blood pressure and endothelium function). Pistachios are also sometimes used as a natural sleep aid due to their content of melatonin (a hormone responsible for inducing sleep).
✕ Disadvantages
The carbohydrate content in pistachios is slightly higher than in other nuts which might make them less suitable for individuals on keto or very low-carb diets. However, they have a very low GI and they appear to be extremely beneficial for blood sugar management which makes them a great choice for women with PCOS.
On the other hand, growing and harvesting pistachios is a very labor-intensive process that also requires hand sorting. In addition to their very small size, this means that pistachios are some of the most expensive nuts you can buy.
How to use pistachio nuts
I personally love eating pistachios straight from their shells as I find the process of shelling quite therapeutic and pistachios taste really great on their own. However, roasted pistachios also make a lovely salad topping (instead of croutons) and they can be added to both sweet and savory recipes.
I haven’t come across a lot of pistachio-based milks, flours or nut butters which is probably due to their high cost and small size. When buying pistachios, I would also always go for the unsalted version.
Are pistachio nuts good for PCOS?
Pistachios are considered extremely good for women with PCOS as they’re high in protein, fiber and monounsaturated fat. The consumption of pistachios may also help support heart health, manage weight and aid sleep. Pistachios are also rich in essential vitamins, minerals and multiple antioxidants.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Pistachios | 159 | 5.8 | 7.8 | 2.9 | 1.6 | 6.8 | 0.71 | 3.7 |
I like:
- True California Raw Organic Pistachios (best for snacking/in shell)
- Food To Live Raw Organic Pistachios Kernels (best for baking/shelled)
8. Pecan nuts
✓ Benefits
The appearance of pecan nuts is very similar to walnuts, however, there are certain differences between these two types of nuts. Pecans have a milder flavor and creamier texture but they also have different nutritional content than walnuts.
Unlike walnuts, pecans are not as rich in omega-3 fatty acids since most of their fat comes from monounsaturated fatty acids. They are also lower in carbohydrates and higher in fiber than walnuts. Additionally, pecan nuts contain different types of minerals and vitamins such as vitamin B1, zinc and manganese.
Several studies have found pecans effective in improving blood lipid levels (cholesterol and triglycerides) suggesting that they may help reduce the risk of heart disease. Pecans also appear to be amongst the richest nuts in antioxidant compounds important for combating free radicals.
✕ Disadvantages
In comparison to other types of nuts, pecans are relatively low in protein but very high in calories (similar to macadamia nuts). That’s because their macronutrient content consists of predominantly fat.
Unfortunately, pecans are also one of the more expensive and less accessible nuts due to their limited supply and very specific climate requirements. For this reason, there aren’t a lot of pecan-based products and you’re more likely to find just whole pecan nuts.
How to use pecan nuts
The good news is that pecan nuts actually taste the best just on their own or as a topping in your meals (especially when lightly toasted). I also like using pecan nuts in pies, cakes and raw desserts as they work particularly great in combination with dates, pears and apples.
However, I find pecans to be really difficult to access (at least in my location) which is why I only buy them occasionally and use them as a treat.
Are pecan nuts good for PCOS?
In general, pecan nuts can be considered good for PCOS as they’re associated with multiple health benefits important for the management of this condition. Pecans may help improve blood lipids and prevent oxidative damage as they’re particularly rich in monounsaturated fats and antioxidant compounds.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Pecans | 196 | 2.6 | 3.9 | 2.7 | 1.8 | 11.6 | 0.28 | 5.8 |
I like:
- Terrasoul Superfoods Raw Organic Pecans (best quality/taste)
9. Pine nuts
✓ Benefits
Pine nuts are another type of nuts that are technically a seed. They are very small in size and quite difficult to harvest. However, they have an impressive nutritional profile and a very pleasant sweet taste with a buttery texture.
Pine nuts are a great source of vitamin E, zinc and magnesium which is why they are often associated with skin health benefits. They also provide a decent amount of iron and other essential minerals and vitamins. Additionally, they are high in antioxidants, polyphenols and phenolic compounds that appear to have multiple health-promoting benefits.
According to research, pine nuts may be particularly effective in reducing LDL (the ‘bad’) cholesterol and decreasing blood glucose levels. Therefore, they may help support heart health and manage diabetes.
✕ Disadvantages
As I’ve already mentioned, growing and harvesting pine nuts is not an easy process. It can take more than 25 years for the tree to start producing pine nuts and lots of labor work is then required to extract the edible seeds.
For this reason, pine nuts are quite rare which is clearly reflected in their price and availability. They can be difficult to access in most places and they tend to be very expensive. Since they’re also very small, they are not as convenient for regular use as other types of nuts.
In comparison to other nuts, pine nuts are also slightly higher in calories and most of their fat comes from omega-6 fatty acids (the ‘inflammatory’ fats). While they also contain a good amount of monounsaturated fats (although less than other nuts) they’re more likely to contribute to an unbalanced omega-3 to omega-6 ratio.
How to use pine nuts
One of the best ways to enjoy pine nuts is as a snack (raw or roasted) or sprinkled on top of your meals. They work particularly great in salads and soups and you can also make some tasty pine nut-based pestos, dips and sauces.
I personally prefer eating whole pine nuts either on their own or as a topping in my meals as they have a very unique taste that can be easily lost in most recipes.
Are pine nuts good for PCOS?
Pine nuts can be generally considered good for PCOS due to their beneficial effects on blood glucose management and the cardiovascular system. The consumption of pine nuts may also help improve skin health as they’re particularly rich in vitamin E, zinc, magnesium and multiple antioxidants.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Pine nuts | 188 | 3.8 | 3.7 | 1.0 | 1.4 | 5.3 | 0.31 | 9.4 |
I like:
- Food To Live Raw Organic Pine Nuts (best quality/taste)
10. Coconut
✓ Benefits
Even though most people consider coconut to be a fruit, its taste and macronutrient content is definitely more similar to nuts. Coconut is a widely accessible, affordable and versatile ingredient that is extremely popular all around the world.
Not only is coconut absolutely delicious but it’s also a highly nutritious food source. It is packed with antioxidants, polyphenols and several important minerals (especially manganese, copper and iron) and it is particularly known for its antioxidant, anti-inflammatory and antibacterial properties.
Unlike other nuts, most fat in coconut is saturated. However, the type of saturated fat found in coconut is very different from saturated fat found in other food sources (such as animal-based products).
The fat in coconut consists of mostly MCTs (medium-chained triglycerides) which are metabolized in the body very differently. They can be quickly absorbed and used to produce energy. An increasing amount of evidence now even suggests that MCTs can be greatly beneficial to health.
According to research, MCTs may help support heart health, manage weight, improve digestion and support brain function. Coconut is also a great source of fiber and several studies have linked eating coconut to be beneficial for managing glucose and insulin levels.
✕ Disadvantages
Due to the high-fat content, coconuts are quite high in calories and slightly lower in protein. In contrast to other nuts, coconut also needs to be either cut into pieces, shredded or further processed so it can be easily used for consumption.
However, most coconut products are already sold in those forms which means that you don’t have to do it yourself (unless you buy whole fresh coconuts).
How to use coconut
Out of all nuts discussed above, coconut is probably the best in terms of how versatile and available it is. You can find coconut in so many different forms (fresh, dried, shredded, flakes, flour, milk, butter, oil, cream, yogurt) which makes it one of my favorite ingredients for cooking and baking.
Coconut flour is a great low-carb gluten-free alternative that is much cheaper than other flour alternatives and shredded coconut taste amazing in almost any dessert. You can also lightly toast coconut flakes to make delicious coconut chips for a snack.
Coconut milk is also very popular for cooking (especially in Indian cuisine) and if you decide to adopt a dairy-free diet, you’ll find a lot of dairy-free alternatives (milk, yogurt, cream, cheese) that are coconut-based.
Read more: ‘Does Dairy Affect PCOS & How?’
Is coconut good for PCOS?
Coconut is generally considered good for PCOS as it’s associated with multiple health benefits important for the management of this condition. It has anti-inflammatory effects and the high content of MCT may help manage weight, regulate blood sugars, improve digestion and support brain function.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Coconut | 187 | 2.0 | 6.7 | 4.6 | 16.2 | 0.8 | 0 | 0.2 |
I like:
- Anthony’s Organic Shredded Coconut (best for baking/shredded)
- Terrasoul Superfoods Raw Organic Coconut Chips (best for snacking/flakes)
11. Peanuts
✓ Benefits
Despite the fact that peanuts are technically a legume, their nutrient profile and other characteristics are more similar to nuts. They are widely accessible and quite affordable which makes them one of the most popular nuts in the world.
One of the best things about peanuts is that they are a great source of plant protein. In comparison to other nuts they are highest in protein but amongst the lowest in calories. They also provide a decent amount of fiber and most of their fat comes from monounsaturated fatty acids (although they’re also high in omega-6s).
Peanuts are particularly rich in B vitamins (specifically B3 and B9), several minerals (such as magnesium and potassium) and a variety of polyphenols, flavonoids and antioxidants. According to research, peanuts are great for supporting heart health but they may also help reduce appetite and regulate hunger (due to their high protein content).
✕ Disadvantages
The biggest risk associated with eating peanuts is that they’re one of the most common allergens in the world. In some individuals, they may even cause a severe allergic reaction that can be fatal. Even if you’re not allergic to peanuts, you may want to avoid eating them in large amounts.
Despite the many benefits, peanuts may not be suitable for all women with PCOS as they may increase androgens and contribute to acne. I’m personally not allergic to peanuts but it is a trigger food for me when it comes to acne and skin problems. If you also suffer from hormonal acne and poor skin health, you may want to try limiting your intake of peanuts for some time.
Read more: ‘PCOS Acne Explained & How To Treat It Naturally‘
Another contributing factor could be the fact that peanuts are quite high in omega-6 and low in omega-3 fatty acids. This can create an unhealthy balance and increase the risk of inflammation. Focus on including more omega-3 rich food sources in your diet.
How to use peanuts
Peanut butter is perhaps the most popular way to eat this delicious type of nut. While I’m also a huge peanut butter lover, I can only tolerate small amounts in my diet (before it breaks me out). That’s why I usually opt for almond butter instead and use peanuts and peanut butter occasionally for baking.
However, there are many ways in which you can incorporate peanuts into your diet if you’re not sensitive as me. Just be aware of those potential risks associated with their high omega-6 content and androgenic activity.
Are peanuts (groundnuts) good for PCOS?
As a general rule, peanuts can be considered good for PCOS due to their high content of protein, fiber and monounsaturated fat important for weight management and heart health. However, peanuts may not be beneficial for all women with PCOS due to their androgenic effects that may contribute to acne.
| serving size (1 oz) | Calories (kcal) | Protein (g) | Carbs (g) | Fiber (g) | Sat. fat (g) | Mon. Fat (g) | omega-3 (g) | omega-6 (g) |
|---|---|---|---|---|---|---|---|---|
| Peanuts | 159 | 7.0 | 4.5 | 2.4 | 1.9 | 6.8 | 0 | 4.4 |
I like:
- Sunfood Superfoods Raw Organic Peanuts (best quality/taste)
Things to consider:
- Quality
- Storage
- Portion size
- Food sensitivity
- Bioavailability
• Quality
Regardless of the type of nut you decide to buy there are a few things to consider if you want to achieve the most benefits. All nuts (except coconut) consist of predominantly unsaturated fatty acids which is the ‘less stable’ type of fat. This means that those nuts can go easily rancid and that some processing and storing techniques may significantly reduce their benefits.
Try to look for whole high-quality nuts that were not stored for more than 1 year (keep in mind seasonality). It is also best to buy organic nuts (when possible) to reduce your exposure to harmful pesticides, herbicides and other endocrine-disrupting chemicals.
If you’re buying shelled nuts, make sure that they are raw and haven’t been processed in any way (except activated nuts). This means that they weren’t roasted and that they don’t contain any additional ingredients (such as salt, sugar, oil).
It is also better to buy nuts with their skin on as the skin helps protect them from rancidity and contains most nutrients. Beware that most processed nut products (such as nut butters, flours, milk) tend to be made from lower-quality nuts which is why you may want to make your own at home.
• Storage
While you can store most nuts even at room temperature for a relatively long time, it is best to keep them in a cool and dark place to maximize their freshness. You can even put them in the freezer or refrigerator if you want to prevent any nutrient losses.
Keep in mind that once the nuts are broken (eg. cut, grounded, blended) they are more prone to oxidation and can lose some of their benefits. This is why I always suggest keeping nut butters in the fridge even though they slightly change their consistency.
• Portion size
Another thing to keep in mind is that despite the numerous benefits associated with eating nuts, they are very energy-dense and eating excessive amounts can result in weight gain over time.
However, nuts are actually very satiating so eating only small portions is usually enough. Just makes sure that you allow enough time for your stomach to signal to your brain that you are full as this process can sometimes take up to 15-20 minutes.
• Food sensitivity
Nuts are one of the most allergenic foods in the world that can lead to a variety of symptoms. Be aware of your own body responses to certain types of nuts even if you don’t suffer from a nut allergy.
While we are all sensitive to different foods, nuts could be a potential trigger for you, especially if you suffer from acne and other skin problems. Nuts high in omega-6 fatty acids (peanuts, pine nuts, brazil nuts) may also contribute to inflammation when consumed in excessive amounts.
• Bioavailability
Even though nuts are a great source of numerous vitamins, minerals and antioxidants, they also contain several compounds (enzyme inhibitors and phytic acid) that may impair the absorption of those nutrients and cause digestive problems.
The good news is that you can neutralize those inhibitors and significantly increase the nutrients’ bioavailability by a simple process of soaking. You may be familiar with this practice from soaking beans and legumes and it works on the same basis as it activates the process of sprouting.
You can either buy already activated nuts (they were soaked and dehydrated) or you can activate your nuts at home. Just soak the nuts in salted water for at least a few hours (or overnight) before consumption. They are much easier to digest and the truth is that they also taste really good.
Are raw nuts good for PCOS?
Raw nuts are one of the best forms of nuts for PCOS as some processing techniques may significantly decrease their nutritional value and health benefits. However, raw nuts can be poorly digested by some individuals which is why they may need to be soaked in water and activated prior to consumption.
Are fox nuts (makhanas) good for PCOS?
Fox nuts (Mahakana) are generally considered good for women with PCOS due to their high-nutrient and low-calorie content. The consumption of fox nuts may help control blood sugars, reduce inflammation and manage weight. Fox nuts are also rich in calcium, magnesium, iron and other essential minerals.
Best nut butters for PCOS:
- Almond butter
- Cashew butter
- Walnut butter
- Hazelnut butter
- Coconut butter
- Peanut butter
- Pecan butter
- Sunflower butter
- Tahini
Nut butters are a delicious and practical way to incorporate more beneficial nuts into your diet. However, be aware that they are not all created equal. Most commercial nut butters are actually not that beneficial to health since they’re usually full of additional ingredients (including harmful fats, added, sugar, salt, flavorings and artificial chemicals).
Therefore, it is best to look for natural nut butters consisting of 100% nuts (or with some salt) to achieve the most benefits. Always check the ingredient list to ensure it’s a high-quality product or make your own at home.
I personally love the brand Artisana Organics (available on Amazon) as they make a wide range of raw, organic and high-quality nut butters. I also recommend keeping nut butters in the fridge once opened to maximize their freshness.
Are nut butters good for PCOS?
In general, natural nut butters are extremely good for women with PCOS as they’re high in healthy fats, protein and fiber but low in carbohydrates. They may help manage blood sugar, support heart health and regulate hunger. However, consuming excessive amounts could contribute to weight gain.
Is natural peanut butter good for PCOS?
As a general rule, natural peanut butter can be considered good for PCOS since peanuts are associated with many health benefits important for the management of this condition. However, peanut butter may not be suitable for all women with PCOS due to its androgenic effects and high omega-6 content.
Is almond butter better than peanut butter for PCOS?
Almond butter is generally a better option than peanut butter for most women with PCOS. The nutritional content of almonds appears to be more beneficial for the management of PCOS and in contrast to peanuts, isn’t associated with the potential risks of inflammation, hyperandrogenism and acne.
Pro tips:
- Buy in bulk – since nuts are overall relatively pricey it is always worth buying in bulk, they last for a long time and you can even freeze them to pro-longed their freshness
- Make homemade nut butters – you can easily make your own nut butters at home by simply blending raw (or toasted) nuts in the food processor until smooth, try adding some extra ingredients (cinnamon, salt, cacao powder, other nuts) to create unique flavors
- Use nut flours – nut flours are a great gluten-free and low-carb alternative that you can use for baking, cooking and even raw recipes, just beware that different nut flours have different textures and characteristics so you want to use them accordingly
- Eat nuts for snacks – whole nuts are one of the best snacks you can always have on hand since they’re small in size but highly satiating, delicious and energy and nutrient-dense
- Combine nut butters with fruits – nut butters in combination with fruits (or veggies) is one of my favorite thing to eat, not only does it taste delicious but it also helps slow down the absorption of sugar (from the fruit) into the bloodstream and prevent rapid blood glucose spikes, I’ve learned this by tracking my own glucose levels via a smart device
You can find more useful tools here: ‘TOP 5 Smart Devices To Monitor & Manage PCOS‘ - Make homemade nut milks – nut milk can also be easily made at home simply by blending nuts with water and other optional ingredients in a food processor, you can use the leftover pulp for baking or if you don’t want to create any ‘waste’ you can just blend a spoon of nut butter with water instead (it really does the trick)
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