Introduction
Pili nuts are complete plant-based proteinaceous nut sources that are known to be among the highest fat-containing nuts. These nuts have been popularized by dieticians and nutritionists alike for adaptation into ketogenic and paleo diets. Read the article to know their origin, popularity, nutrition, benefits, allergies, flavors, and the best ways to use them in a diet.
Why Are Pili Nuts Popular in Global Diets?
As one may know, for followers of both ketogenic and paleo diets, or even for vegetarians who look for natural food sources that are high in healthy fat and low in carb content, pili nuts make for the best sources to balance the intake of fat and protein. Pili nuts, also colloquially known as pacific almonds (nuts that hail from the Northern Australian continent and are from the fruits of the pili tree). They are also native to the Pacific Islands and Southeast Asian regions. However, according to current global production statistics, the large-scale cultivation of these nuts is in the Philippines. Pili nuts are teardrop-shaped nuts enclosed or protected by a hard outer shell and an exterior coating over this shell that sticks completely to the nutshell. Research shows that consuming pili nuts can yield a variety of minerals in the diet, including potassium, copper, zinc, calcium, iron, and more.
What Is the Impact of the Environment on Pili Nuts?
Pili nuts are available and sold globally either in their pre-sprouted or roasted form as dry nuts. From an environmental and sustainable point of view, these nuts are touted as global nutrient-rich sources by nutrition researchers. This is because the pili trees are not only resilient and can easily withstand harsh climatic extremes or conditions but also the nuts they yield have a long shelf life. Because of this, they hold promising future potential as sources of complete protein that can be imported to all countries, without concerns about shelf life, unlike most other nuts that have a specific time duration for consumption.
What Is the Nutritional Content of Pili Nuts?
The nutrition information provided below has been compiled by the United States Department of Agriculture (USDA) for a serving of approximately 3.52 ounces of dried pili nuts:
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Protein: 0.38 ounces.
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Fat: 2.81 ounces.
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Sodium: 0 ounces.
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Carbohydrates: 0.14 ounces.
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Total Calories: 719 kilocalories.
As indicated in the nutritional content above, these nuts have the lowest carbohydrate content compared to most other tree nuts. However, they are also exceptionally high in fat, with a 3.52 ounces serving of roasted pili nuts containing nearly 2.80 ounces of fat.
Are These Nuts Rich in Plant Proteins?
These are also known to be one of the highest and most complete plant-based protein sources in comparison to most other tree nuts that have been studied and analyzed in the nutrition research field. This is because they provide all of the essential amino acids needed as building blocks for the proteins in the body and are good dietary protein sources. These nuts yield almost a whopping five percent of the calories from protein alone, which, in comparison to tree nuts like Brazil nuts, walnuts, cashews, pistachios, pecans, and others, is around 0.07 to 0.14 ounces of protein, less per ounce than these nuts.
What Are the Possible Health Benefits of Pili Nuts?
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Pili nuts comprise a significant portion of saturated fat content. Saturated fats are not recommended by nutrition experts as they are known to raise bad or unhealthy LDL (low-density lipoprotein) cholesterol in the blood. However, a crucial nutrition fact to note is that when saturated fats are consumed in moderation and combined with heart-healthy unsaturated fats, one can balance blood cholesterol or increase good or HDL (high-density lipoprotein) cholesterol in the blood. This principle applies to pili nuts as well, given that almost 60 percent of the fat content in these nuts comes from polyunsaturated and monounsaturated fats, a higher percentage than the content of saturated fat. Hence, these nuts can indeed exert a cardioprotective effect when consumed in moderation or as a snack.
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Pili nuts also contain good amounts of manganese, phosphorus, calcium, magnesium, and, potassium, all of which are crucial minerals that can boost bone metabolism and play an important role in the regulation of calcium and vitamin D metabolism in human bodies. Therefore, moderate and regular consumption of pili nuts can enhance bone health.
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Additionally, being among the low-carb tree nuts, pili nuts are deemed ideal foods that can be incorporated into global health diets. They are a good choice for individuals with diabetes or prediabetes due to their low carbohydrate content.
Who Should Avoid Pili Nuts?
Individuals who have possible allergies to other tree nuts or common food allergens may also be allergic to pili nuts. If someone notices any symptoms of an allergy after consuming pili nuts, report the condition immediately to the allergist. Individuals who are following a weight-loss, low-fat, or low-calorie diet may ideally refrain from consuming pili nuts, according to nutrition experts. Hence, these individuals need to be cautious about the portion size or servings of pili nuts consumed because they are high in fat content and contain moderate amounts of saturated fats. Also, because they are high-calorie nuts, this could be potentially detrimental to weight loss.
How to Harvest, Purchase, and Store Pili Nuts?
Pili nuts are usually harvested in the months ranging from May to October. However, they are easily available in packaged or sold forms, just like other tree nuts, throughout the year, and people can find them in online retail stores as well. Prepacked pili nuts are likely to be available in a variety of forms, such as dry-roasted pili nuts, salted or unsalted nuts, sprouted nuts, or even nut butter. Pili nuts are ideally stored in a cool, dry place away from heat, where they can last for up to six months after purchase. For a longer shelf life, they are best stored in the refrigerator.
What Is the Culinary Use of Pili Nuts?
Owing to the high-fat content found in these nuts, pili nut oil can also be commercially produced from the pili nut. Current research on pili nut oil shows that it may have a similar fatty acid and macronutrient profile to olive oil. Pili nuts are also used in the manufacturing of commercial yogurt brands in some countries because they serve as good non-dairy alternatives due to their creamy consistency.
Many individuals are unaware of whether other parts of the pili tree are edible. The answer is definitely yes. Not only are the pili shoots from the pili tree edible, but even the fruit pulp is quite edible. Pili shoots are still used today in native cuisines where these trees are found. They can be used in salads, while the fruit pulp can be consumed raw or boiled. The boiled fruit pulp of pili resembles the texture of a boiled sweet potato. The flavor of pili nuts is delicate, making them a popular favorite in Australian and Southeast Asian cuisines. Their flavor is similar to that of sunflower seeds when consumed raw. However, upon roasting, these seeds retain a chewy consistency with buttery-rich flavors. One can experiment with these nuts as add-ons to their breakfast cereals or as toppings for ice creams, yogurts, or even milkshakes.
Conclusion
In conclusion, pili nuts stand out as versatile plant-based proteins, well-suited for inclusion in protein-rich diets such as paleo and ketogenic diets. Their distinctive high-fat content contributes to a rich flavor and a buttery texture. This buttery nature makes them particularly valuable as non-dairy alternatives, endorsed by culinary experts for crafting nut 'milk' and yogurts. The adaptability and nutritional profile of pili nuts make them a flavorful and beneficial addition to various dietary preferences and culinary applications.
