I’m always excited to discover new plant-based whole foods. It astounds me how vast the range of amazing plant-based foods is. As habit-based creatures, it’s easy for us to stick to similar foods week in and week out. In doing so, we potentially miss out on some of the delicious, nourishing foods on offer. It’s also important to consume a wide variety of whole foods to help cover the range of nutrients we need, not only to survive but to thrive. Pili nuts’ nutrition certainly caught my eye recently. It’s revered as a great keto nut, and it’s more than that.
Honestly, I hadn’t even heard of Pili nuts until quite recently. We spent a couple of months in the Philippines, where pili nuts are grown “commercially”. I knew this before I went, so I kept my eye out for them since I was very keen to try them.
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What has happened to Pili Nuts nutrition in the Philippines?
I didn’t actually find any pili nuts (whole foods style) during my stay there. What I did find were nuts turned into brittle and other types of candy (with the addition of a load of sugar and margarine).
Out of the three years we spent slow-traveling around Southeast Asia, I found that the Philippines was actually the most difficult place for me to find foods I would call ‘health’ foods. (It’s hard, even to come by a range of vegetables!)
So with a promising nutrition profile, why haven’t Pili nuts taken off as a popular ‘superfood’? I’ll share what I’ve found out about them, including pili nut nutrition and perhaps why they’re not taking up more shelf space.
You’ll also find out why it could be considered one of the best (or “the” best?) ketogenic nuts…and why carb-loving vegetarians like myself can also enjoy them!
Pili nut production
Canarium Ovatum is the scientific name for Pili nuts. Native to tropical areas, especially in Maritime Southeast Asia, the pili nut tree bears fruit. The fruit contains pulp that surrounds a very thick, hard shell. The pulp is edible and has a macronutrient profile similar to avocado.
Inside the pili nut’s tough shell is the kernel. This is the part we’re talking about in this post, and the ‘nut’ you’ll find in the health food section of some stores.
The tough outer shell may be one reason pili nuts still aren’t gracing shelves everywhere. It may also be why these nuts command a higher price than most.
One of the hunter foods that is still gathered and cracked the old-fashioned way
The pili nut industry has tried using machines to remove the shells, only to end up crushing the kernels (i.e., the good bit!) in the middle. Therefore, the shelling is done by hand. A person skilled at shelling pili nuts can do so super quickly (as you can see in the 30-second video below).
Alongside the fact that it’s still done by hand, it takes several years for a pili nut tree to get to the point where it’s producing fruit, and then the nuts are collected by hand from the ground. For these reasons, it’s easy to understand why the pili nut industry remains relatively untapped.
Pili nuts nutrition
Pili nuts in the Philippines are often used to produce candies, which are a far cry from the nutrition that’s packed inside a raw (or even better, an “activated”) pili nut. The kernel (which I’ll refer to as the ‘nut’) contains a higher oil content than the pulp (about 70%).
The highest percentage of fatty acids in pili nut oil comes from oleic acid. Oleic acid is a monounsaturated omega-9 fatty acid, which is found in large quantities in olive oil.
In addition to monounsaturated fat, pili nuts contain high levels of saturated fat. This is one thing that makes it a bit different from many other nuts, which are typically high in polyunsaturated fat.
A creamy and delicious low-carb keto nut
Its high-fat content gives the pili nut a creaminess often compared to macadamia nuts. The pili nut has even been described as more buttery-tasting than the macadamia (yum!). This creaminess comes from its very high overall fat content. Since it also contains possibly the lowest level of carbohydrates in any nut, it’s a popular choice for people who follow the keto diet.
If you’re looking for low-carb nuts, look no further than pili nuts. Keto enthusiasts will be excited to know that pili nuts may even be the lowest-carb nut around! Depending on which pili nut nutrition information you read, the exact figures can vary. Pili nuts have been shown to contain as little as 2% carbohydrates and as much as 93% fat!
The value of healthy fats
I won’t dwell on this section because I want to focus on pili nuts nutrition overall, as well as some common questions people have about them. For some people, the words “saturated fat” still scream “unhealthy”.
Whether saturated fats are healthy remains a polarizing topic in nutrition. Advocates support both extremes, but like most topics, it’s not necessarily simple.
In my opinion, as a former holistic health coach, it’s about looking at the overall picture. And I certainly recommend things like coconut oil and pili nuts. Whole foods like these are high in saturated fat. Meat and full-fat dairy also contain saturated fat and can be part of a healthy overall diet if you choose to eat them.
Overall, fat is a very important macronutrient. It’s essential for the absorption of fat-soluble vitamins and is crucial for brain health. Dietary fat can also help with weight loss by regulating blood sugar levels and increasing feelings of satiety.
Pili nuts nutrition (apart from healthy fats)
Pili nuts contain a wide range of essential vitamins and minerals, which are important for optimal health. Their mineral content is particularly noteworthy, especially magnesium, copper, manganese, phosphorus, calcium, and iron. Mineral deficiencies are common in the general population and can weaken teeth and bones and affect other areas of health.
Beyond their mineral content, pili nuts offer other benefits. Their health benefits may extend to their role as a powerful antioxidant, since the fatty acids in pili nuts contain tocopherol. Antioxidants help to fight free radicals in the body. As a result, they can help prevent or slow down cell damage, and potentially reduce the incidence of chronic disease.
Pili nuts health benefits: polyphenols
Like many plant-based foods, Pili nuts are high in polyphenols, which can play an important role as antioxidants. Polyphenols are a class of phytonutrients. (Like vitamins and minerals, phytonutrients are essentially part of the micronutrient family).
Common polyphenol-rich foods include berries, red wine, and dark chocolate. Polyphenols can offer important health benefits. Pili nuts have shown promise in raising the polyphenol and antioxidant status in humans.
Pili nuts for sale
You can buy Pili nuts from online suppliers such as Amazon. Pili Hunters is a leading brand, stocking delicious wild-sprouted pili nuts with Himalayan salt or Himalayan salt and coconut oil. Alternatively, try these raw Polynesian pili nuts from Divine Organics.
For maximum flavor, try these Divine Organics pili nuts with turmeric, black pepper, ginger, and garlic, or these wild-sprouted pili nuts with raw cacao from Pili Hunters.
Further reading about Pili nuts nutrition
I’ve compiled a comprehensive list of frequently asked questions about Pili nuts, which you can read below. Like I’ve mentioned, it’s not only those who are on the keto diet who can enjoy pili nuts! Find out whether Pili nuts are “allowed” on other types of diets, such as Whole30, AIP, and Paleo.
Frequently asked questions about Pili Nuts
Pili nuts are native to Maritime Southeast Asia, Northern Australia, and Papua New Guinea.
Pili nuts are grown in tropical areas, especially around Southeast Asia. The Philippines, especially the Bicol region, is the main area that is involved in trading Pili nuts.
Yes, pili nuts are tree nuts. They come from the Canarium genus, and their scientific name is Canarium Ovatum.
Pili nuts are not the same as Brazil nuts. They are both tree nuts, but they come from different trees. Both offer a strong nutrient profile but differ in nutrient levels.
Lectins are found in most plant and animal-based foods, including nuts. Some nuts have higher lectin levels than others. According to lectin-free doctor Steven Gundry, pili nuts are “fine.” It is not clear whether Pili nuts are lectin-free. To reduce anti-nutrient content in nuts, soak and/or sprout them first.
Nuts are “not allowed” on the AIP, so no, pili nuts are not AIP-friendly
Nuts are an important component of the keto diet. Pili nuts are especially keto-friendly. Depending on the data you look at, they have been found to be as high as 93% fat and only 2% carbs. Compare this to pecans, which are also known as being very ‘keto-friendly’. They come in at 87% fat and 8% carbs, so maybe the pili nut should take the claim for the best keto-friendly nuts!
Pili nuts are not a very common or widely used nut, so they don’t make all the nutritional ‘lists’ available. It’s unclear whether it’s advisable to include Pili nuts on a low-FODMAP diet. If unsure, stick to nuts that are ‘allowed’ on the low-FODMAP diet, such as Brazil nuts, macadamia nuts, and walnuts.
Yes, you can eat pili nuts on the Whole30 diet. Generally, Whole30 proponents recommend limiting nut and seed intake. It’s recommended to limit your intake of nuts or seeds (e.g., Pili nuts) to approximately one closed handful every second day during the 30 days.
The word ‘healthy’ is generally subjective, and nutrition is complex. Most proponents of healthy eating (myself included) likely agree that Pili nuts are healthy. Advocates of a low-fat diet are likely to disagree, since pili nuts are high in fat.
Pili nuts are good for you because they contain good levels of important minerals, especially magnesium. (“Activate” your nuts to absorb these nutrients more easily). They also offer a good source of polyphenols, which may offer health benefits. The high-fat content can help regulate blood sugar levels and increase satiety.
Generally, healthy, whole foods like Pili nuts (or other nuts) should not cause pimples. Some people report problems after eating foods such as nuts. This is more likely to be due to an underlying digestive issue, such as “leaky gut syndrome,” rather than a problem with the nut itself.
Nuts are generally not recommended as food for dogs. If you have purchased some pili nuts, keep them well away from your dog. Even if they turned out to be safe for your dog to consume, they’re a rather expensive nut to let your furry friend get hold of.
You can order nuts online from several places, and a few even stock Pili nuts. Amazon stocks a range of Pili nuts.
You might have seen something about keto on Shark Tank. Pili Hunters sells pili nuts (Shark Tank helped them to get started). Try Pili Hunter foods such as traditional fried Pili nuts or Pili nut butter spread.
Other nutrition articles you might like
If you enjoyed this article about Pili nuts nutrition, read about sacha inchi oil here. It’s another lesser-known “super” food you might find interesting. You might also be keen to find out about the amazing benefits of golden milk, raw cacao powder benefits, benefits of golden berries, and the incredible health benefits of ashwagandha.
Otherwise, check out the healthy eating category of my site for more information about holistic nutrition, plant-based eating, and healthy food habits.
As always, please join the conversation below if you have any questions or comments about pili nut nutrition!
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