If you have been on a keto diet, you are probably familiar with Pili Nuts. They are high-fat, low-carb nuts that have numerous health benefits. Pili nuts are native to the Philippines, but they are also grown in some parts of China and India. This article will explore pili nuts nutrition, their health benefits, and how to easily incorporate them into the diet.
What are pili nuts?
Pili nuts are small, round seeds that are harvested from the pili tree. These nuts are also called monkey nuts or monkey ear nuts. They were commonly harvested by the indigenous people of the Philippines and this is where they get their name.
Pili nuts are about twice as large as pine nuts. They taste like macadamia nuts, or a mix between almonds and cashews, but with a slightly rougher texture. They can be eaten raw, but most people prefer to roast them first. Pili nuts are also used in many Filipino pastries, or in some mixed rice dishes like Pancit Palabok (a Filipino dish made with noodles).
They can be eaten as snacks, used as garnishes, or even cooked into dishes such as soup, stew, curry, and dessert items such as ice cream or cake.
Pili Nuts Nutrition Facts
Pili nuts are a great source of healthy fats, protein, and minerals like magnesium, thiamine, and manganese.
They are also high in other nutrients, with an ounce-serving providing about:
- Calories: 203
- carbohydrates: 1 gram
- protein: 3 grams
- Fat: 22.5 grams
- Manganese: 0.7 milligrams, or 33 percent of your daily requirement
- Magnesium: 85.3 milligrams, or 21 percent of the daily requirement
- Thiamine: 0.3 milligrams, or 17 percent of the daily requirement
- Phosphorus: 162 milligrams, or 16 percent of the daily requirement
- Copper: 0.3 milligrams, or 14 percent of the daily requirement
- Zinc: 0.8 milligrams, or 6 percent of the daily requirement
- Iron: 1 milligram iron, or 6 percent of the daily requirement
Additionally, pili nuts may offer a small amount of calcium, folate, and potassium
Pili Nuts Health Benefits
1. Improves brain health
Pili nuts are a nutrient-dense, low-calorie food packed with antioxidants, vitamins, minerals, and omega fatty acids. They are believed to have cognitive benefits due to their high level of minerals like magnesium and zinc and vitamins like vitamin E and B vitamins.
Their antioxidants are effective in protecting the brain from damage due to oxidative stress. Oxidative stress is caused by the accumulation of free radicals in the body. Free radicals can damage cells in the brain, leading to memory loss, cognitive decline, and even Alzheimer’s disease. Pili nuts contain high levels of antioxidants, including lignans and phenolic compounds that can neutralize free radicals
2. Pili nuts can fight inflammation
Inflammation is a process that helps the body fight off infection and injury. It’s controlled by the body’s immune system, which is made up of cells that detect and respond to harmful substances in the environment. When the immune system detects something that’s harmful, it sends out signals to the surrounding cells to start producing inflammatory markers. If not controlled, too much inflammation can lead to conditions like arthritis, heart disease, and even cancer.
There are many things that can cause inflammation, including:
- Wear and tear on the body
- Poor diet
Fortunately, there are also many things that can help reduce inflammation. Some of the most important include:
- Nutritional support
- Vitamin C
- Vitamin E
- Omega fatty acids
Pili nuts are high in antioxidants, including vitamin antioxidants like vitamin E and C, which makes them a great choice for people looking to reduce their risk of inflammation.
3. Contains healthy fats
Pili nuts are stacked with healthy fats, with almost 23 grams of healthy fats in a one-ounce serving. They are made generally out of monounsaturated fats, a kind of fat that has been displayed to bring down degrees of aggravation to help secure against any ongoing illness.
Trading monounsaturated fats for different fats in your eating regimen has likewise been displayed to build bone strength along with improving mental health and eliminating weight stalling problems. Since each serving is likewise extremely low in sugar, many individuals use pili nuts on keto to increase their fat intake.
4. Rich in antioxidants
Antioxidants are plant compounds that are known to help with healing and pain, along with making cells strong enough to fight off diseases. Pili nuts are a type of nut that is high in antioxidants. Antioxidants are chemicals that help protect cells from damage caused by free radicals.
Pili nuts have a wide array of antioxidants, including carotenoids, polyphenols, and flavonoids. These antioxidants can help protect the body from cancer, heart disease, and other illnesses.
5. Prevents heat disease
Heart disease is one of the most common malignancies in the United States, making up over 500,000 diagnoses annually. One study found that 81% of heart attacks are brought on by lifestyle factors such as poor diet and lack of physical activity. Eating a handful or two of pili nuts might help you avoid a heart disease or any other cardiovascular complications.
Here are some more ways pili nuts can prevent heart disease
- Pili nuts have been shown to reduce the risk of heart disease by increasing the level of HDL cholesterol in the blood. HDL cholesterol is known to protect against heart disease, while LDL cholesterol is known to promote it. Pili nuts contain plant sterols, which are cholesterol-lowering agents that work by inhibiting the absorption of cholesterol in the stomach. This means that they can help lower your risk of developing cardiovascular issues, including heart disease.
- Pili nuts also contain antioxidants, such as vitamin E and polyphenols, which can protect the body against damage caused by free radicals. Free radicals can play a role in causing heart disease.
- They can improve blood flow by widening blood vessels and reducing blood pressure. This can help reduce the risk of heart attack and stroke.
- Pili nuts have anti-inflammatory properties, which can help to reduce the risk of heart disease by reducing inflammation
- It’s rich in monounsaturated fat, which can hinder the development of plaque in the arteries.
6. Strengthens bones
Pili nuts contain high levels of both phosphorus and magnesium. These minerals help build strong bones by increasing the amount of calcium absorbed from the diet. Additionally, pili nuts are a good source of vitamin K, which helps regulate bone growth by enhancing the formation of new bone cells.
7. Promotes a healthy digestive system
Pili nuts are a great source of fiber, which can help promote digestive health. Fiber helps keep your digestive system moving and working correctly, helping reduce the chances of constipation and other digestive issues. Additionally, fiber can help promote regularity in the body, which is important for overall health.
Risks involved with pili nuts
There have been reports of people who have had allergic reactions to pili nuts, but this is uncommon. The side effects include nausea, vomiting, and even seizures.
The study of the effects of pili nuts is still in its infancy. However, studies have shown that these nuts are rich in nutrients and benefits. The side effects caused by these nuts are quite limited. The most prominent side effect of this nut is a potential allergic reaction to it.
Uses of pili nuts
Pili nuts are traditionally used to make a traditional Filipino food called pili nut brittle. They are also used for other desserts such as pili nut ice cream and a pili nut pie.
Pili nuts have a slightly sweet taste and a rich, buttery texture. When they are boiled or roasted they have a light custard flavor.
Pili nuts are edible seeds that come from a type of palm tree that grows up to 50 feet tall. The nuts themselves come from a fruit that is typically found hanging below the nut itself, which is often eaten by animals, insects, and humans alike.
Pili nuts are sometimes used as livestock feed, but are mainly consumed by people as they are considered healthy for humans to eat – especially those who suffer from stomach ulcers or digestive problems.
Tasty Ways to Eat Pili Nuts
Pili nuts make an excellent snack on their own or added to trail mix or salads. The nuts can also be used in recipes such as pili nut cookies or even pesto sauce! This guide provides you with 10 different ways to eat pili nuts so you can maximize your enjoyment of this delicious nut and its health benefits!
On ice cream
Pili nuts are a great addition to your ice cream. They add a nice texture and flavor. You can use them in place of other nuts, or you can use them as an accent. Here are some tips on how to use pili nuts with your ice cream:
-Toss before using them to add a nice flavor and texture. Preheat the oven to 350 degrees F beforehand and spread the pili nuts on a baking sheet. Toast for 5 minutes, or until they are lightly browned.
Top with whipped cream and berries for dessert that looks good enough to be served at your next dinner party.
-Use pili nuts in place of other nuts in your ice cream recipe. If using dry and raw pili nuts, start by soaking them in water overnight before using them. This will soften them and make them easier to blend into the ice cream. Otherwise, you can use roasted ones for an added nutty flavor.
-Don’t be afraid to experiment with different flavors and spices. Adding ginger, cardamom, or cinnamon can really transform your ice cream experience.
Smoothies are a great way to get your daily dose of fruits and vegetables, but they can be a little on the boring side. That’s why adding some pili nuts to your smoothie is a great way to add some flavor and nutrition.
Pili nuts can be added to any smoothie recipe, but they are particularly well-suited to tropical and fruit-based smoothies.
Add pili nuts to your leafy greens. They’re delicious on a spinach salad with sliced strawberries, diced dried apricots, and a small amount of honey-Dijon dressing.
You can also try them over a bed of arugula or with sliced oranges, cranberries, and pecans over mixed greens. When tossed in salads, pili nuts add crunch without adding excess calories.
In baked goods
Pili nuts add a rich, buttery flavor and a slight crunch to pastries and other desserts. If you’re looking for an elegant touch in your baked goods, try adding pili nuts.
Be careful not to overdo it with these additions; just 1⁄4 cup will work for most recipes. You can also buy pili nut flour online or at specialty grocers if you want a more concentrated taste—just remember that less is more!
In trail mixes
Mix pili nuts with sunflower and pumpkin seeds, dried cherries, dried pineapple, a few raisins, and chocolate chips. You can also add them to your favorite trail mix in place of other nuts for an extra crunchy and flavorful snack. Enjoy right out of your hand or toss in a baggie for a portable snack.
With savory dishes
Pili nuts are an essential ingredient in many Filipino recipes. Keep a supply of these flavorful nuts in your pantry so you can toss them into stir-fries and noodle dishes when you need a crunchy touch or an extra dose of protein.
Craving a warm bowl of oatmeal for breakfast? Consider adding some pili nuts for a healthy dose of protein, omega-3 fatty acids, and more! Pili nuts are best blended into porridge or oatmeal rather than being eaten on their own. The texture isn’t unpleasant, but they have an unusual taste that takes some getting used to. Simply add them when you would normally add any other nut.
A delicious nut native to the Philippines, Pili nuts are especially high in fiber, protein, and vitamin E, which are both important for a healthy immune system.
They are also a good source of essential minerals such as potassium, calcium, magnesium, and zinc, which are essential for nerve function and muscle health. Finally, they are loaded with antioxidants, which help prevent cell damage and help fight diseases such as cancer.
Besides the rich pili nuts nutritional profile, they are easy to incorporate into your daily recipes.
Get discounted copies of my cookbook here.
Fortunately, because of the Ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families.