Walnuts and histamine – everything about the tolerability of these natural powerhouses
Walnuts are extremely nutritious and offer a multitude of health benefits. For centuries, they have been an important part of the human diet and are often even referred to as a superfood due to their unique nutrient composition. But are they also suitable for a low-histamine diet or are they considered more of a high-histamine food? You will find out that and much more in the blog article below.
Walnuts: Origin, Appearance & Taste
The walnut tree was originally native to Northern India and reached Europe via the Romans. Especially in rural areas, these nutritious nuts were invaluable during the winter months, as few other foods were available at that time. The oil extracted from the nuts was used both for eating and for oil lamps. As is still the case today, liqueurs, ratafias, and flavored wines were prepared from the covering of the shell. The shell was then used to make dye for furniture makers and dyers.
Today, leading cultivation areas include the USA and Turkey, as well as China, Romania, Iran, France, and the Balkan states. The whitish-yellow walnut is an irregularly shaped, wrinkled kernel that consists of two halves that are connected by a third, while the remaining part is separated by a membrane. The kernel is covered by a light- to dark-yellow, thin skin and enclosed by a hard, arched shell that is round to oval and, in some varieties, very woody. The shell, in turn, is enclosed by a fleshy, sticky, green outer husk.
In terms of taste, walnuts are typically nutty, slightly sweet, and at the same time somewhat bitter.
Nutritional Values and Health Benefits
Walnuts and Histamine: How Tolerable Are These Nutrient Bombs?
According to the SIGHI list, walnuts are classified as a 3 and are considered histamine liberators. Therefore, they are unsuitable for a low-histamine diet. However, there are also some nuts or seeds that are suitable for a low-histamine diet, such as Brazil nuts, macadamia nuts, pistachios, or pumpkin seeds.
Walnuts are generally unsuitable for the following diets:
· low-histamine diet
· low-salicylate diet
· low-nickel diet
Walnuts are suitable for the following diets:
· gluten-free diet
· lactose-free diet
· low-fructose diet
· low-sorbitol diet
Purchasing and Storing Walnuts
When buying walnuts and walnut kernels, you should pay particular attention to the quality. The shell should be free of cracks or damage and the kernels should not show any atypical discoloration or odors. If you want to be on the safe side, it is recommended to buy walnuts from an organic retailer.
Due to the high nut oil content, walnuts should ideally be stored in a dark and cool place, but not in the refrigerator. For packaged nuts, you can easily follow the best-before date, and for loose walnuts, it is recommended to ask the retailer for the maximum recommended storage duration. To ensure even ventilation, it is best to hang the nuts in a small bag.
Low-Histamine Alternatives to Walnuts
The following nuts are suitable for a low-histamine diet:
- Brazil nuts (2-3 nuts daily)
- Tiger nuts (chufa)
- Coconut
- Macadamia nuts
- Pistachios
- Chestnuts
- Almonds (1)
If you would like to learn more about nuts on a low-histamine diet, you will find a very interesting blog article on the subject.
Nutty Enjoyment with Macadamia
Walnuts are generally unsuitable for a low-histamine diet – but you don't have to miss out on creamy, nutty enjoyment because of that. One possible alternative is the macadamia nut, which also forms the basis of our Organic Macadamia & Wild Blueberry Nut Butter.
The delicate macadamia butter provides a creamy, nutty note, while wild blueberries add a fine fruitiness. Whether as a spread, a topping for porridge, with pancakes, or as a dip – this organic nut butter can be enjoyed in many different ways.
It consists of 100% organic ingredients and is suitable for a low-histamine & low-fructose diet, gluten-free, lactose-free & vegan.
Lieferzeit: 2-3 Tage
Delicious Low-Histamine Recipes with Nuts and Seeds
Since walnuts are not well suited for a low-histamine diet, we have put together three delicious recipes using low-histamine nuts and seeds for you below.
Date-Nut Rounds:
You will need the following ingredients for 2-3 servings:
- 10 Medjool dates
- 1 handful of chopped pistachios
- 1 handful of sesame seeds (1)
- 1 handful of chopped almonds (1)
- 1 handful of chopped macadamia nuts
- 1 handful of chia seeds
Macadamia Florentines:
You will need the following ingredients for approx. 45 Florentines:
- 125g macadamia nuts
- 100g pistachio kernels (chopped)
- 40g spelt flour
- 80g coconut blossom sugar
- 70ml oat cream (1)
- 20g maple syrup
- 20g coconut oil
- 200g vegan white chocolate
Breakfast Pizza:
You will need the following ingredients for 2 servings:
- 100g grated apple
- 100g coconut yogurt
- 50g apple puree
- 50g HistaFood Organic Grain Muesli
- 1/2 tsp flaxseed flour
- 3 tbsp agave syrup
- 1/2 tsp cinnamon
- A handful of blueberries
- 1 persimmon
- Coconut chips
- Flaked almonds (1)
More Choice for Your Low-Histamine Daily Life
Walnuts show that sometimes alternatives are needed for a low-histamine diet. However, that by no means means you have to go without variety and enjoyment.
With our HistaStarter-Set, you can directly get to know various HistaFood products that have been specially selected for a low-histamine daily life. The six products accompany you from breakfast to small snacks and quick meals, making it easier for you to get started with a low-histamine diet.
The products in the set are suitable for a low-histamine diet, gluten-free, lactose-free, and vegan, and contain no unnecessary additives.
Discover the HistaStarter-Set now and bring more uncomplicated variety into your low-histamine daily life.
Lieferzeit: 2-3 Tage
Sources
- Walnut Product Knowledge
- Das große Lexikon der Lebensmittel (The Great Encyclopedia of Food), Südwest Verlag GmbH, 1998
