Does anybody know how chestnuts fare in terms of lectins and phytates?
They seem like an interesting source of Paleo carbs that we rarely think of in our diet and I see that a lot of people stick to only sweet potatoes for a starchy carb source, while there are other options out there.
Also, chestnut cakes and breads have been baked for a long time all over the world and I'm wondering if they would be a healthier choice than almond flower for baked goods for those who decide to bake muffins and cakes from time to time. Almond flour doesn't sound like such a good deal. High in PUFAs, high in omega-6s, heated and oxidized PUFAs because of the heat when baking as well as lectins and phytates in almonds.
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Roasted Chestnuts are good. I had some with my dinner. They are apparently very low in phytates but I don't have a source for that right now. I don't know of any reason not to eat them. They are a food that has been used since ancient times.
Picture from here. Mine did not look quite so photogenic :)
First thing that comes to my mind: Melissa talked about them a little bit after the "paleo bread" episode in the press. I think she's right, in European chestnuts there's a little bit of sugar. Here are the various kinds of chestnuts.
Also my girlfriend cooks with them from time to time, including our paleo-friendly turkey stuffing on Thanksgiving.
(These guys claim that chestnuts are generally higher in nutrients than nuts.)
They agree with my system pretty well, but then again I only have them a few times a year when the tree in my back yard is forthcoming, so it is hard to say. (Incidentally, It wasn't until this question that I realized how lucky I am to have an accessible wild source here in an urban area of New England--I had no idea that "in the first 40 years of the 20th century, blight destroyed 3.5 billion American chestnuts. What had been the most important tree in our Eastern forest was reduced to insignificance" and that people are making a concerted effort to try and bring back a blight resistant strain. This near extinction is probably another reason people aren't eating them in large quantities.)
Chestnuts 47 mg/100 gram o f phytic acid
Food database and calorie counter Source: USDA 200 G Roasted Chinese Chestnuts
Serving Size 200 g
Amount Per Serving
Calories from Fat 21Calories 478
% Daily Values*
Total Fat 2.38g 4%
Saturated Fat 0.35g 2%
Polyunsaturated Fat 0.614g
Monounsaturated Fat 1.24g
Cholesterol 0mg 0%
Sodium 8mg 0%
Total Carbohydrate 104.72g 35%
Dietary Fiber -
Sugars - Protein 8.96g Vitamin A 0% Vitamin C 128% Calcium 4% Iron 17% * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Values are based on USDA Nutrient Database SR18 24% of RDI* (478 calories)
Calorie Breakdown: Carbohydrate (89%) Fat (4%) Protein (7%)
- Based on a RDI of 2000 calories
This is the breakdown of Chinese chestnuts from fat secret.com
I guess fresh chestnuts are eaten less than yams and sweet potatoes because they are seasonal.
I don't know their (anti)nutritional value, but I find them very difficult to digest, probably because of the very high carb content. Yummy and delectable in moderation, for me.