Nuts and Seeds p. 3

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Digestion speed:
No matterFast (up to an hour)Average (up to 2 hours)Slow (2-3 hours)Very slow (4 and above)Perfect for keto and LCHF (2 and more)

Suitable for diet:

No matterKetoStrict paleoSemi-paleoMediterraneanAnticandidal (ACD) — AllowedAnticandidal (ACD) — In a moderate versionFODMAP — AllowedFODMAP — In the reintroduction phaseAIP — AllowedAIP — In a simplified versionDASH — AllowedDASH — In the easy versionGAPS — AllowedGAPS — In full versionLow Lectin Diet — AllowedLow Lectin Diet — In a moderate versionLow Histamine Diet — AllowedLow Histamine Diet — In a moderate versionGluten-free Casein-free (GFCF) — AllowedGluten-free Casein-free (GFCF) — In a moderate versionSpecific Carbohydrate Diet (SCD) — AllowedSpecific Carbohydrate Diet (SCD) — In the extended versionKetogenic Therapeutic — AllowedLow Oxalate Diet — AllowedLow Oxalate Diet — In a moderate versionMIND — AllowedMIND — In a moderate versionMIND — In the basic versionFMD — Suitable for FMDFMD — Allowed in gentle FMD

Family

Without a family

Betulaceae	Solanaceae
Fabaceae	Cucurbitaceae
Anacardiaceae	Apiaceae
Palmae	Brassicaceae
Linaceae	Amaryllidaceae
Lamiaceae	Asteraceae
Rosaceae	Rutaceae
Vitaceae	Oleaceae
Lauraceae	Musaceae
Poaceae	Amaranthaceae
Juglandaceae

Betulaceae	Solanaceae
Fabaceae	Cucurbitaceae
Anacardiaceae	Apiaceae
Palmae	Brassicaceae
Linaceae	Amaryllidaceae
Lamiaceae	Asteraceae
Rosaceae	Rutaceae
Vitaceae	Oleaceae
Lauraceae	Musaceae
Poaceae	Amaranthaceae
Juglandaceae

Metabolic indices

Glycemic index: ?The rate of increase in blood sugar level after consuming the product compared to pure glucose. The lower, the better.
No matterLow (up to 56)Low and medium (up to 70)High (>69)Strict keto diet (up to 36)Keto diet (up to 56)

Glycemic load: ?The lower, the better.
No matterLow (up to 11)Low and medium (up to 20)High (>19)Strict keto diet (up to 6)Keto diet (up to 11)LCHF (up to 16)

Insulin index, II: ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better.
No matterLow (up to 30)Low and medium (up to 61)High (>60)Strict keto diet (up to 30)Keto diet (up to 61)

Inflammatory index, DI: ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases.
No matterStrong anti-inflammatoryAverage anti-inflammatoryNeutral impactModerate anti-inflammatoryStrong anti-inflammatory

Antioxidant, ORAC: ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day.
No matterRecommended minimum is 200g.Recommended minimum of 100 gRecommended minimum is 50 gRecommended minimum of 25 gRecommended minimum of 5 g

Protein digestibility: ?The higher the PDCAAS value, the better the protein is absorbed, and the more protein the body can synthesize. Max value of 1 means that all the protein is used by the body for synthesis.
No matterThere is a complete proteinMore than half70% or more90% or moreMaximum

Health

Superfood:
No matterAny typeHigh content of antioxidantsA rich source of vitamins and minerals.Anti-inflammatory propertiesHeart health supportImproved digestionHigh protein contentA rich source of omega-3 fatty acidsImmune system supportIncreased energy and enduranceLowering blood sugar levels

Aphrodisiac:
No matterAny typePsychological impact and associationsNutritional propertiesImpact on blood circulation and blood vesselsAromas and sensory stimulation

Adaptogen

Nutrients

Benefits for the body:

No matterVirus protectionSkin, hair and nail healthIncreasing testosteroneSleep and relaxationIntimate health and circulationVision supportThyroid supportдетоксикацииMetabolism supportЗдоровье кишечникаBrain and memory supportRecovery after virusesSkin supportPhotoprotectionHeart and vascular healthStrong joints and bonesNervous system and stress supportWomen’s health and hormonal balanceMen’s strength and enduranceLiver healthReducing inflammationImmune supportLowering blood sugar

Rich in vitamins:
No matterAB1B2B3B4B5B6B7B8B9B12CDEKK2

Rich in minerals:
No matterFightIronIodinePotassiumCalciumMagnesiumManganeseCopperSeleniumPhosphorusZinc

Nutrient-rich:
No matterOmega-3 animalPlant-based Omega-3Monounsaturated fatsAntioxidantsProbiotics

Phytoestrogens: ?Imitate the action of the female sex hormone. It is considered undesirable for men to consume large amounts of products with phytoestrogens.
No matterNoThere isIsoflavonesLignansFlavonoidsAnother type

Macros

Amount of fats:
No matterVery low (up to 2)Low (up to 5)Moderate (5-15)High (15-30)Very high (>30)Perfect for keto (>14)

Dominant fats:
No matterAny typeSaturated fatsMonounsaturated fatsPolyunsaturated Omega-3 ALAPolyunsaturated Omega-3 DHA and EPAPolyunsaturated Omega-6 LA

Amount of carbohydrates:
No matterVery low (up to 2)Low (2-6)Moderate (6-11)High (11-20)Very high (>20)For strict keto (up to 5)For LCHF (up to 10)

Fiber amount.:
No matterNoLow (up to 2)Moderate (2-5)High (5-10)Very high (>10)

Amount of protein:
No matterVery low (up to 5)Low (5-10)Moderate (11-20)High (21-30)Very high (>30)Ideal for keto (20-25)Perfect for LCHF (>20)

Complete protein ?Contains all nine essential amino acids in sufficient quantities to support bodily functions

Caloric content:
No matterVery low (up to 50)Low (up to 100)Average (100-200)High (200-400)Very high (>400)Perfect for keto (>200)

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