The Fab Four

Sometimes you feel like a nut. Sometimes you don’t.

But when you DO feel like a nut, do you actually know what you’re eating?

Most of us grab a handful of “nuts” without thinking twice. Peanuts at the ballgame. Cashews in the trail mix. Almonds in the afternoon slump.

But here’s the thing: not all nuts are actually nuts. And the ones that are? They’re not all created equal.

If you’ve ever stood in the nut aisle feeling confused about what to buy, how much to eat, or whether that bag of peanuts even counts – you’re not alone.

Let’s clear it up.

The Confusion: What’s Actually a Nut?

Peanuts aren’t nuts. They’re legumes – beans that grow underground in pods. Same family as lentils and chickpeas.

Cashews aren’t nuts either. They’re seeds that grow on the outside of a fruit called a cashew apple. Technically, they’re drupe seeds.

True nuts? Walnuts, hazelnuts, chestnuts, acorns. They’re hard-shelled fruits that don’t split open when ripe.

But here’s the good news: for your health, the botanical classification doesn’t matter much. What matters is what they bring to your plate – healthy fats, protein, fiber, and nutrients that support a whole, better you.

So let’s talk about the ones worth keeping in your pantry.

The Fab Four

These are your essential lineup – the nuts that deserve a permanent spot in your kitchen.

1. Walnuts – The Omega-3 King

Walnuts are often called “brain food” for good reason. They’re one of the richest plant sources of alpha-linolenic acid (ALA), an omega-3 fatty acid that supports brain health and fights inflammation.

While most nuts are heavy in omega-6 fatty acids (which can be inflammatory in excess), walnuts offer a better balance. They’re also packed with antioxidants, including vitamin E and polyphenols, which protect your cells from oxidative stress.

Best for: Anti-inflammatory eating, heart health, cognitive function
How to use: Raw in salads, toasted on oatmeal, blended into pesto, baked into grain-free treats

2. Almonds – The Versatile Champion

Almonds are everywhere for a reason. They’re the highest-protein tree nut (6 grams per ounce), they’re loaded with vitamin E, and they’re incredibly versatile.

Almond flour is the backbone of grain-free baking. Almond butter is a staple spread. Almond milk shows up in everything from coffee to smoothies.

The catch? Almonds require about 1 gallon of water to produce a single nut, making them resource-intensive. And like most nuts, they’re higher in omega-6 fatty acids, so balance is key.

But their versatility and nutrition profile make them hard to skip.

Best for: Everyday snacking, baking, protein boost
How to use: Raw, roasted, as flour for baking, as butter for spreading, as milk for drinking

3. Brazil Nuts – The Selenium Powerhouse

Here’s where portion control becomes critical.

Brazil nuts are one of the richest food sources of selenium – a trace mineral essential for thyroid function and antioxidant defense. Just one or two Brazil nuts can provide your entire daily recommended intake of selenium.

And that’s exactly how many you should eat. One or two per day, max.

Too much selenium can lead to toxicity, causing symptoms like hair loss, brittle nails, digestive issues, and fatigue. Brazil nuts are powerful – treat them with respect.

Best for: Thyroid support, antioxidant defense
How to use: 1-2 raw nuts daily as a supplement-like addition to your routine

4. Pistachios – The Everyday Snack

Pistachios are the most underrated nut in the lineup.

They’re high in plant-based protein and fiber, which makes them excellent for appetite control and weight management. They’re rich in heart-healthy monounsaturated and polyunsaturated fats that help reduce LDL cholesterol. And they contain antioxidants like lutein and zeaxanthin, which support eye health.

Plus, the act of shelling them slows you down – built-in portion control.

Best for: Snacking, weight management, heart health
How to use: Raw or roasted (unsalted), in salads, ground into pistachio butter, or as a crust for fish

The Fifth Beatle Nut

Macadamias deserve an honorable mention.

They have the best fat profile of any nut – about 80% monounsaturated fat, which is incredibly heart-healthy. They’re also the lowest-carb nut, making them a favorite in keto and paleo circles. Macadamia flour and milk are premium alternatives for grain-free baking and dairy-free cooking.

But they’re expensive. And they’re the most calorie-dense nut (about 200 calories per ounce), so portions matter.

If you can afford them and you’re watching your intake, they’re a luxurious addition. But the Fab Four will get you most of the way there.

The Safe Amounts

Brazil Nuts: 1-2 per day, maximum. Selenium toxicity is real.

Walnuts: 1 ounce (about 14 halves) daily. Great omega-3 source, but still calorie-dense.

Almonds: 1 ounce (about 23 nuts) daily. Watch omega-6 intake if you’re eating them in multiple forms (whole, butter, flour, milk).

Pistachios: 1 ounce (about 49 kernels) daily. Lower calorie than most nuts, so a little more wiggle room.

Macadamias: 1 ounce (about 10-12 nuts) if you’re including them. Smallest serving size due to calorie density.

The general rule: a palm-sized handful (about 1 ounce) of most nuts per day is a healthy amount. More than that, and you’re tipping into excess calories and potential inflammatory territory with omega-6-heavy varieties.

How to Use Them

Nuts aren’t just for snacking. Here’s how to get the most out of them:

Raw: Nutrient-dense, no added oils or salt. Best for those watching sodium and wanting pure nutrition.

Roasted (or toasted): Enhances flavor and crunch. Dry-roast at home to avoid added oils. Watch for added salt.

Nut Butters: Almonds, walnuts, pistachios – blend them into butters for spreading, baking, or adding to smoothies.

Nut Flours: Almond flour is the star of grain-free baking. Walnut flour adds richness. Use them to replace traditional wheat flour in recipes.

Nut Milks: Almond, macadamia, walnut – all make creamy dairy-free alternatives. Make your own or buy unsweetened versions to avoid added sugars.

Storage tip: Keep nuts in the fridge or freezer. Their healthy fats can go rancid quickly at room temperature.

Feel Like a Nut Now?

Here’s where to start:

Stock your pantry with walnuts and almonds – they’re your everyday workhorses. Add pistachios for snacking. Keep a small jar of Brazil nuts and eat 1-2 daily for your selenium boost.

If budget allows, grab some macadamias for a special treat.

And remember: it’s not about eating more nuts. It’s about eating the right ones, in the right amounts, for your body.

No sugar. No grains. No worries. Just a handful of the good stuff.

What’s your go-to nut? Share it on IG @remixology