You can eat nuts such as almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pistachios, and walnuts. It also means that you can eat and drink butters and milks made with those nuts, as long as they don't include other ingredients from the list of prohibited products. Yes, that's okay, the nutrition panel doesn't take into account the weight of the Whole30, just the ingredients. However, it's recommended to limit nuts, so consider closing a handful every other day at most.
Most (but not all) varieties of Larabars or similar fruit and nut bars are acceptable during your Whole30, so read the labels. The peanut butter and jam bar is out for the peanuts. This sneaky (not so small) category includes nut butters, nuts, and nut bars (LäraBars, RX bars, etc.) If you're known to have accidentally swallowed an entire bowl of nut mix in one sitting, it might be a good time to take a break from nuts for a month. Some nuts have more omega-6 than ideal, so they should be eaten in limited quantities.
After returning home to Southern California with lots of macadamia nuts, I had to find creative ways to use them. I've worked with a lot of nutrition clients who tell me it's MUCH easier to rationalize: “Oh, I'll just have a little (fill in the blank) or I'll completely derail myself with your diet plan if you get home, you haven't planned it in advance, and you don't have food on hand that you can prepare very quickly. For a mix of nuts, I suggest combining some of your favorite nuts: almonds, walnuts and sunflower seeds. I have been doing several 30 years and it has taken me a while to realize that I really rely too much on nuts.
At Whole30, some nuts are given the green light as good sources of fat in the diet, some should be consumed from time to time and others should be limited. These guidelines are based on the Omega-6 and Omega-3 ratios. Nuts that are considered “good to eat” fats have the lowest PUFA content of all nuts in existence. Without bagels, crackers or tortilla chips, these types of cheese are usually not overeaten, but just like with Larabars or nut butters, use your best judgment about it: if you're eating an entire tub of cheese in one sitting, it may be time to examine your relationship with cheese (of any kind).
Due to the variation in the nutritional content of each type of nut, there are certainly some nuts that are better than others. Nuts are a healthy source of fat for many people, but if you don't see results with Whole30, eliminating nuts can definitely show an improvement. The amount of sugar listed on the nutrition label has nothing to do with whether something is Whole30 or not.
