Why Monounsaturated Fats Are Incredibly Healthy

Monounsaturated fats are healthy fats found in olive oil, avocados and certain nuts. In fact, the evidence shows that monounsaturated fats have a number of health benefits. They can help with weight loss, reduce the risk of heart disease and decrease inflammation. This article will discuss monounsaturated fats and the scientific evidence behind their advantages.

WHAT ARE MONOUNSATURATED FATS?

There are a number of different types of fat in your diet, which vary in their chemical structure. Unsaturated fats are those that have double bonds in their chemical structure. Monounsaturated fatty acids, or MUFAs, are a type of unsaturated fat. “Mono,” meaning one, signifies that monounsaturated fats have only one double bond.

There are many different types of MUFAs. Oleic acid is the most common type, comprising around 90% of those found in the diet (1). Other MUFAs include palmitoleic acid and vaccenic acid.

Many foods are high in MUFAs, but most consist of a combination of different fats. There are very few foods that contain only one type of fat. For example, olive oil is very high in MUFAs and other types of fat.

Foods that are high in unsaturated fats, such as olive oil, are usually liquid at room temperature, whereas foods that are high in saturated fats, such as butter and coconut oil, are usually solid at room temperature.

These different fats affect health and disease differently. Monounsaturated fats, in particular, have been shown to have a number of health benefits (2).

MONOUNSATURATED FATS MAY HELP YOU LOSE WEIGHT

All fats provide the same amount of energy — 9 calories per gram — while carbs and protein provide 4 calories per gram. Therefore, reducing the amount of fat in your diet can be an effective way to reduce your calorie intake and lose weight.

However, a diet with moderate-to-high amounts of monounsaturated fats can also help with weight loss, as long as you aren’t eating more calories than you’re burning (3).

A couple of studies have shown that when calorie intake remained the same, diets high in MUFAs led to weight loss similar to that of low-fat diets (4, 5). For example, one study of 124 people who were overweight or obese found that eating either a high-MUFA diet (20% of total calories) or a high-carb diet for one year led to comparable weight loss of around 8.8 pounds (4 kg) (6). A larger study that combined the results of 24 other studies showed that high-MUFA diets are slightly more effective than high-carb diets for weight loss (7).

Therefore, high-MUFA diets can be an effective way to lose weight when replacing other calories, rather than adding extra calories to the diet. 

THEY MAY HELP REDUCE RISK FACTORS FOR HEART DISEASE

There is a big debate in nutrition about whether excessive saturated fats increase the risk of heart disease. However, there is good evidence that increasing MUFAs in your diet can reduce risk factors for heart disease, especially if you’re replacing saturated fat.

Too much cholesterol in the blood is a risk factor for heart disease, as it can clog arteries and lead to heart attacks or stroke. Various studies have shown that a high intake of monounsaturated fats can reduce blood cholesterol and triglycerides (8, 9, 10). For example, one study of 162 healthy people compared three months of a high-MUFA diet with a high-saturated fat diet to see the effects on blood cholesterol. This study found that the diet high in saturated fat increased unhealthy LDL cholesterol by 4%, while the high-MUFA diet reduced LDL cholesterol by 5% (11).

Other smaller studies have found similar results of MUFAs reducing LDL cholesterol and also increasing “good” HDL cholesterol (12, 13, 14). High-MUFA diets can help lower blood pressure, too. A large study of 164 people with high blood pressure found that a high-MUFA diet lowered blood pressure and the risk of heart disease, compared to a high-carb diet (15). Similar beneficial results in blood pressure have also been found in people with type 2 diabetes and metabolic syndrome (16, 17).

However, it is important to note that the beneficial effects of high-MUFA diets only are seen when they replace saturated fat or carbs in the diet.

Furthermore, in each of these studies, the high-MUFA diets were part of calorie-controlled diets, meaning that adding extra calories to your diet through high-MUFA foods may not have the same benefits.

THEY MAY HELP REDUCE CANCER RISK

There is also some evidence that diets rich in MUFAs may help reduce the risk of certain cancers. Prostate cancer, for example, is one of the most common types of cancer in men, especially older men. Many studies have examined whether men who eat a good amount of MUFAs have reduced or increased rates of prostate cancer, but the evidence remains unclear.

Each of the studies examining the role of high-MUFA diets in prostate cancer has found different results. Some show a protective effect, some show no effect and others show a harmful effect (18, 19, 20).

One of these studies suggested that other components of high-MUFA foods may cause the protective effect rather than the MUFAs themselves. Therefore, it is unclear how MUFAs affect prostate cancer.

High-MUFA diets have also been studied in relation to breast cancer risk (21, 22, 23). One large study of 642 women found that those with the highest amounts of oleic acid (a type of MUFA found in olive oil) in their fat tissue had the lowest rates of breast cancer (24). However, this was only seen in women in Spain — where olive oil is widely consumed — and not in women from other countries. This suggests it may be another component of olive oil that has a protective effect. In fact, a number of studies have examined olive oil specifically and found that people who eat more olive oil have lower rates of breast cancer (25, 26, 27).

Moreover, all of these studies were observational, meaning they can’t prove cause and effect. Thus, other components of diet and lifestyle may be contributing to this beneficial effect.

MONOUNSATURATED FATS MAY HELP IMPROVE INSULIN SENSITIVITY

Insulin is a hormone that controls your blood sugar by moving it from the blood into your cells. The production of insulin is important for preventing high blood sugar and type 2 diabetes. Studies have shown that high-MUFA diets can improve insulin sensitivity in both those with and without high blood sugar.

One study of 162 healthy people found that eating a high-MUFA diet for three months improved insulin sensitivity by 9% (28). A similar, separate study of 472 people with metabolic syndrome found that those who ate a high-MUFA diet for 12 weeks had significantly reduced insulin resistance (29).

Other studies have found similar beneficial effects of high-MUFA diets on insulin and blood sugar control (30, 31, 32).

THEY MAY REDUCE INFLAMMATION

Inflammation is a normal immune system process that helps your body fight infection. But sometimes inflammation happens slowly over a long period of time, which can contribute to chronic diseases like obesity and heart disease.

Compared to other diets, such as high-saturated fat diets and Western diets, high-MUFA diets can reduce inflammation. One study found that high-MUFA diets reduced inflammation in patients with metabolic syndrome, compared to high-saturated fat diets (33). Other studies have shown that people who eat a Mediterranean diet high in MUFAs have significantly lower inflammatory chemicals in their blood, such as C-reactive protein (CRP) and interleukin-6 (IL-6) (34, 35, 36).

High-MUFA diets can also reduce the expression of inflammatory genes in fat tissue compared to high-saturated fat diets. This may be one of the ways that MUFAs are helpful for weight loss (37). By reducing inflammation, high-MUFA diets may help to reduce the risk of chronic diseases.

WHICH FOODS CONTAIN THESE FATS?

The best sources of MUFAs are plant-based foods, including nuts, seeds and olive oil. They can be found in meat and animal-based foods, as well. In fact, some evidence suggests that plant-based sources of MUFAs, particularly olive oil, are more desirable than animal-based sources (38).

This may be due to the additional beneficial components in olive oil.

Here is a list of foods high in MUFAs, along with the amount found in 3.5 ounces (100 grams) of the food:

• Olive oil: 73.1 grams
• Almonds: 33.6 grams
• Cashews: 27.3 grams
• Peanuts: 24.7 grams
• Pistachios: 24.2 grams
• Olives: 15 grams
• Pumpkin seeds: 13.1 grams
• Pork: 10.7 grams
• Avocados: 9.8 grams
• Sunflower seeds: 9.5 grams
• Eggs: 4 grams

THE BOTTOM LINE

Monounsaturated fats are healthy fats most commonly found in olive oil, nuts, seeds and some animal-based foods.

Diets high in monounsaturated fats can help with weight loss and may reduce risk factors for heart disease, as long as they don’t add extra calories to your diet.

Foods that contain MUFAs, especially olive oil, may also help reduce cancer risk, inflammation and insulin resistance.

Although it is also important to eat other types of fat, replacing unhealthy fats with MUFAs can provide a number of health benefits.

Guilt-Free Ice Cream Is Trending, but Is It Actually Healthy?

In a perfect world, ice cream would have the same nutritional properties as broccoli. But this isn’t a perfect world, and ice creams marketed as “zero guilt” or “healthy” aren’t exactly selling the right message.

Alongside a $2 billion valuation, Halo Top’s been getting all of the consumer attention lately, outselling legends like Ben & Jerry’s this summer. It doesn’t hurt that Halo Top’s trendy packaging speaks to the eye. Clean lines, a touch of color, and cheeky seals egg on customers to “Stop when you hit the bottom” or “No bowl, no regrets.”

But this brand, which didn’t exist before 2012, isn’t the only ice cream claiming to be healthy. Others like Arctic Freeze, Thrive, Wink, and Enlightened have slick marketing campaigns that target everyone from athletes to health nuts (even Thrillist, which targets young males, has done a review of the top three “healthy” ice creams).

No one’s denying Halo Top’s rise to fame. But we might want to question its validity — and that of other trendy ice creams — as a “health” food.

ICE CREAM VS. ICE CREAM

The biggest difference between real ice cream and ‘healthy’ ones

Halo Top and Enlightened both use real cow milk, while others like Arctic Zero and Wink must be labeled a “frozen dessert” because of its minimal dairy content. A product has to have a minimum of 10 percent dairy fat to be labeled ice cream, according to the U.S. Food and Drug Administration (FDA).

Halo Top also contains the sugar alcohol erythritol and stevia. These sugar substitutes are considered “safe” options with minimal health impact when consumed in moderation (that’s up to a max of 50 grams per day). However, eating an entire carton of Halo Top as advertised means consuming 45 grams of sugar.

But other “healthy” frozen dessert brands contain alternative sweeteners, which have been shown to cause side effects like changes to gut bacteria, increased risk for cancer, obesity, diabetes, and an increase in sugar cravings. An Italian study conducted in 2005 revealed that aspartame, the most common artificial sweetener, resulted in diagnoses of lymphomas, leukemia, and tumors in rats.

NOT A HEALTH FOOD

Ice cream will never be a health food

According to Elizabeth Shaw, MS, RDN, CTL, a nutrition expert who’s worked with Arctic Zero and is developing recipes for Halo Top, the FDA is currently in the process of “redefining the legal definition surrounding the term healthy.” That means brands claiming to sell healthy products — when they’re actually filled with artificial ingredients — will be restricted.

What does that mean for these frozen desserts or “healthy” low-calorie ice creams that are filled with artificial or highly processed ingredients? Many will have to reimagine their marketing campaigns that focus on guilt-free, whole pint consumption because it’s “healthy.”

SIDE EFFECTS

The side effects of eating healthy ice cream

These ice creams may be marketed as healthier, but if you went ahead and followed their guilt-free motto (because who stops eating at one serving?), your gut health might be in for a surprise.

1. Higher risk for obesity from alternative sweeteners

While Halo Top doesn’t have artificial sweeteners, many other brands that advertise themselves as “sugar-free” may. Ingredients like sucralose, aspartame, and acesulfame potassium may confuse the brain and cause people to eat more. They also eventually cause upset stomachs, nausea, and diarrhea. “These ingredients have demonstrated to exhibit undesirable effects on the gut microbiota and can cause stomach pain, loose bowels, or diarrhea in some individuals,” says Shaw.

On the other hand, alternative sweeteners aren’t free from the link to obesity, either. Research suggests that sweetener alternatives, including stevia, do little for weight loss. Another 2017 study looked at 264 college freshmen and found an association between erythritol and weight gain.

Ultimately, frozen dessert brands that suggest a pint is the “ultimate single serve” aren’t really promoting a healthy lifestyle. They’re just promoting themselves.

2. Bloating, constipation, or diarrhea

Though not considered artificial, sugar substitutes like erythritol — an ingredient found in Halo Top and Enlightened — can cause nausea when in doses above 50 grams per day, since your body doesn’t carry the enzymes to break it down. Most erythritol eventually exits via urine.

Most of these frozen desserts offer themselves as a “healthy” alternative to ice cream because of their high protein content. But if you indulged in an entire pint, you’d be consuming 20 grams of fiber — which is more than half your daily fiber intake. The result? A wildly upset stomach.

For many of these frozen desserts, labeling themselves different and a “perfectly guiltless pleasure” is due in part to its prebiotic fiber. Prebiotics are a dietary fiber that help produce nutrients for digestion. Vegetables like garlic, leeks, and onions are all naturally high in prebiotic fibers. Many of these frozen desserts promote their natural ingredients — among them GMO-free fiber ingredients like chicory root or organic agave inulin.

The problem is that there’s no real health reason why prebiotic fibers are added to these treats. Instead, they’re added to maintain the creamy texture of ice cream, since erythritol has an inclination to form ice crystals.

So, it’s not really that these additions are healthy — it’s just another platform these brands can use to market themselves. And in the end, it’s better to get your fiber from whole foods rather than ice cream, anyway.

3. Cost on your wallet

With all these ingredient facts in mind, you might not actually be getting your scoop’s worth. “Healthy” ice creams cost about four to five times more than a Target-branded ice cream and contain far more artificial and processed ingredients.

If you’re able to stick to portion size, buy traditional, natural ice cream — even the boutique stuff from your local creamery (for those who can tolerate dairy). They’re made with just a handful of ingredientsand could be better for your wallet and gut.THE VERDICT

Health comes down to the serving size

Everyone is human. And even registered dietitians and nutritionists (with all their wisdom) have been known to indulge, says Shaw. Rather than focus on consuming products labeled “healthy” but are highly processed, turn to wholesome, original ingredients that you love and recognize.

Just remember to practice moderation! “Healthy is about balance and learning to appreciate the facts,” says Shaw. “All foods can fit in a balanced diet,” she adds.

As a reminder: Even nutrient-rich fresh fruits and vegetables can cause stomach pain and bloating when consumed in excess. Knowing your limits and serving size can go a long way.

Halo Top provides 60 calories per 1/2-cup serving, compared to traditional ice creams and custards that provide 130 to 250 calories per 1/2-cup serving. While this is undoubtedly appealing to many customers, it’s still a processed food product — despite its simpler ingredient list and safer sugar substitutes.

Most experts agree to just go for traditional ice cream with minimally processed ingredients and limit artificial sweeteners, stabilizers, and gums. They also agree to stop when you hit a serving — not the bottom.

Minimizing distractions and mindfully eating any meal or dessert — whether its marketed as healthy or not — is the best way to maximize pleasure with smaller portions and avoid the habit of overeating.

Top 16 Ways to Get Rid of Nausea

Why it happens

Nausea is that awful, queasy feeling you get in your stomach that makes you feel like you’re going to vomit. It may be triggered by a virus, a digestive condition, pregnancy, or even an unpleasant odor.

Many times, it’s unclear why nausea strikes. Whatever the reason — when it hits, you’ll do almost anything to make it go away.

Here’s a list of 16 ways to get rid of nausea. The list starts with basic remedies to provide fast relief, then moves to those that may take longer to work. Many nausea remedies don’t necessarily cure the condition, but they may help you feel more comfortable.

POSTURE

1. Sit up and avoid crunching the stomach

If your mom ever told you not to lie down after eating, she was on to something. When you lie flat, gastric juices may rise and increase feelings of nausea and overall discomfort, especially if you have acid reflux or GERD.

Crunching your stomach may also worsen nausea since it compresses the area and makes you less comfortable in general. When you’re nauseous, try reclining with your upper body elevated, and move around as little as possible.

FRESH AIR

2. Open a window or sit in front of a fan

There’s a reason you see carsick people with their heads practically hanging out of the car window. Fresh air eases nausea symptoms in many people, although it’s not clear why. It may get rid of sickening odors, or simply help you focus on something other than the nausea.

Try sitting in front of a fan or window at the first sign of nausea, especially if you’re overheated.

COLD COMPRESS

3. Apply a cool compress

A soothing, cool compress placed on the back of the neck may help ease nausea. When nausea occurs, your body temperature may increase.

Placing a cool compress on the back of your neck for several minutes can be soothing. It also helps decrease your body temperature which, if high, may cause nausea.

ACUPRESSURE

4. Apply pressure

Acupressure is an alternative medicine therapy that applies pressure to specific areas on the body to ease symptoms. The pressure point for nausea is on your inner wrist, about two and a half inches down, in between two large tendons. To ease nausea, press on this pressure point in a circular motion for a few minutes.

MEDITATE

5. Meditate or take deep breaths

Meditation, the practice of focusing and calming the mind, may help relieve nausea. It’s a type of relaxation technique that may be especially beneficial for nausea caused by stress and anxiety.

Deep breathing is a meditation technique. But you can also do it on your own to quell stress-related nausea. Breathe in slowly through your nose, hold your breath for three seconds, and slowly breathe out. Repeat several times until nausea subsides.

FIND A DISTRACTION

6. Shift your focus

Sometimes, curing nausea is simply mind over matter. The more you dwell on your nausea, the more nauseous you’re likely to feel.

The next time nausea attacks, distract yourself by reading a book or watching television. If motion doesn’t make you feel worse, do some light housework or play a game with your kids — anything to get your mind off how you feel.

If you’re at work, take several deep breaths, and attack that pile of paperwork on your desk you’ve been ignoring for days. But most of all, don’t be a martyr at work if your nausea persists. You may have the dreaded, highly contagious “stomach bug.”

WATER

7. Stay hydrated

If you can’t eat or drink due to nausea, dehydration may occur. Nausea is also a symptom of dehydration, yet drinking too much may worsen nausea by making your stomach feel uncomfortably full.

When you feel queasy, sip fluids throughout the day. If straight water turns your stomach, try drinking decaf tea, or water with fresh fruit slices.

CHAMOMILE

8. Opt for chamomile tea

Chamomile tea is a popular folk remedy for nausea. It has a sedative effect that may help you sleepwhen you’re nauseous. It may also ease anxiety.

Chamomile tea bags are available at most grocery stores and natural health stores. Make your own chamomile tea by pouring one cup boiling water over a tablespoon of dried or fresh chamomile flowers. Steep for at least five minutes, and strain.

LEMON

9. Turn to lemons

Lemons contain citric acid, a naturally-occurring compound thought to aid digestion and soothe the stomach. Try adding freshly-squeezed lemon juice to water and sip throughout the day.

If nausea is due to constipation, drinking warm water with lemon juice may stimulate your bowels. Go easy, though. Ingesting too much lemon juice in a brief period may make nausea worse.

The scent of lemons may also ease nausea. According to a 2014 study, inhaling lemon essential oil can help reduce nausea and vomiting in pregnant women. If you don’t have lemon essential oil on hand, simply cut a fresh lemon in half and breathe the scent in.

GINGER

10. Go with ginger

Ginger is arguably the most popular home remedy for nausea. According to a 2012 review, ginger has antiemetic abilities, although more research is still needed.

To help nausea, eat a small piece of fresh or candied ginger. You can also drink ginger tea, which you’ll find in grocery and natural health stores.

Make your own ginger tea by pouring one cup boiling water over a one-inch piece of peeled, fresh, ginger root. Steep for at least five minutes, strain if you want, and enjoy.

PEPPERMINT

11. Pair with peppermint

According to a 2013 study, peppermint oil was found to be a safe and effective way to combat nausea due to chemotherapy treatment. You can take peppermint capsules, or drink peppermint tea to experience these benefits.

Look for peppermint tea at most grocery and natural health stores. Or make your own by pouring one cup boiling water over a heaping teaspoon of fresh peppermint leaves. Steep for at least five minutes, and strain to preference.

Inhaling peppermint essential oil or fresh peppermint leaves may also ease nausea after anesthesia, according to a 2011 study.

AVOID CARBONATION

12. Avoid carbonated beverages

There’s an old wives’ tale that drinking carbonated beverages such as ginger ale or cola helps tame tummy troubles. The opposite is often true.

Carbonated drinks may cause bloating and worsen acid reflux and GERD, all of which may cause nausea. In addition, most fizzy beverages are loaded with sugar, which may also make you queasier.

If you must drink a fizzy drink, let it go flat or dilute it with water before drinking.

BLAND FOOD

13. Eat a small meal of something bland

Following a bland diet may help nausea from worsening or prevent you from vomiting. The most common recommended diet for recovering from nausea is the BRAT diet — bananas, rice, applesauce, and toast.

You can also eat small amounts of:

• saltines
• plain pasta or noodles
• plain baked or mashed potatoes
• scrambled eggs
• hard-boiled eggs

Avoid fried foods, dairy products like cheese and milk, meat, and foods high in fiber until nausea subsides.

OTC MEDICATION

14. Take over-the-counter (OTC) medications

Nausea medications are called antiemetics. When nausea is severe, you may need an OTC medication to help calm and soothe the stomach.

Some options are:

• Emetrol
• Nauzene
• Dramamine
• Pepto-Bismol
• Gravol

If you’re pregnant, don’t take any OTC medications without consulting your doctor first.

VITAMIN B-6

15. Take vitamin B-6 supplements

In 2013, the U.S. Food and Drug Administration approved Diclegis, a combination of vitamin B-6 (pyridoxine) and the antihistamine doxylamine, as a treatment for pregnancy-related nausea.

Vitamin B-6 on its own has had mixed results for treating nausea. The typical dose is between 30 to 100 milligrams daily, in 1 to 3 divided doses for up to 3 weeks.

Too much vitamin B-6 may worsen nausea, however. It may also cause serious side effects, such as:

• abnormal heart rhythm
• tingling
• decreased muscle tone

For this reason, only take Diclegis or vitamin B-6 for nausea under your doctor’s supervision.

It’s always important to discuss all medications with your doctor while pregnant to avoid those that may interact negatively with you or your child. Your doctor may recommend other approaches first, as most nausea in pregnancy subsides by the fourth month, or second trimester.

CBD OIL

16. Try CBD oil

Cannabidiol (CBD) oil comes from an active compound in cannabis. CBD oil doesn’t contain THC, the main cannabinoid in cannabis that alters mental state.

Research is on-going and more is still needed, however, some studies have shown promising results. One study from 2012 on rats suggests that CBD produces anti-nausea effects indirectly in the brain.

CBD oil is available in many forms, including:

• liquids
• pastes
• capsules
• vapes
• edibles
• sprays

Dosing isn’t regulated and recommendations vary, so read the instructions on the package carefully and check with a medical professional before use. Only use medical-grade CBD oil to treat nausea.

CBD oil isn’t legal in every state, so be sure to check your state’s laws before purchasing or using it, and buy from a reputable source. Some states may allow CBD only with a doctor’s prescription.

SEE YOUR DOCTOR

When to see your doctor

When other symptoms accompany nausea, it may be serious. For instance, nausea with chest pain is a classic sign of a heart attack. Nausea with a severe headache or severe dizziness may indicate a neurological issue.

See your doctor if episodes of nausea last more than one month, or you have nausea and unexplained weight loss.

Get emergency help if you have nausea and:

• severe abdominal pain or cramping
• chest pain
• blurred vision
• high fever and stiff neck
• confusion
• severe headache

Dehydration and nausea often go together. Get prompt medical attention if you have nausea and other symptoms of dehydration such as:

• dizziness
• dry mouth
• excessive thirst
• weakness
• dark urine
• infrequent urination

TAKEAWAY

The bottom line

Most nausea is temporary and not serious. Home remedies and OTC medications may help, but sometimes nausea may still lead to vomiting. Vomiting often reduces nausea or makes it go away. However, vomiting and nausea can lead to dehydration very quickly.

These remedies are recommended for adults. Because children can get dehydrated much more quickly, bring the child in to see a doctor if the child is vomiting for more than 12 hours.

Many prescription medications can also cause nausea. If you regularly feel nauseous after taking a medication, talk to your doctor to see if another medication is available.

What Are the Symptoms of a Nut Allergy?

Allergies, in a nutshell

Over 50 million Americans have allergies, according to the Centers for Disease Control and Prevention. Nut allergy is one of the most common types of food allergy in both children and adults.

Nut allergies tend to last a lifetime, although about 14 percent of children with a tree nut allergy, and 20 percent of children with a peanut allergy, eventually outgrow them. Younger siblings of children with a nut allergy are at higher risk of being allergic to nuts as well.

TYPES OF NUTS

Types of nuts

Nuts, also known as tree nuts, come in different varieties. They include:

• walnuts
• pistachios
• pecans
• macadamia nuts
• cashews
• Brazil nuts
• almonds

Although peanuts have the word nut in their name, they aren’t nuts. Peanuts are legumes and, unlike tree nuts, grow underground. Although peanuts are not tree nuts, people with a peanut allergy have a similar allergic reaction as those with a tree nut allergy.

If you have one tree nut allergy, it’s highly likely that you’re allergic to other tree nuts as well. However, only about 25 to 40 percent of people are allergic to both peanuts and tree nuts, according to Food Allergy Research & Education (FARE).

HOW ALLERGIES WORK

Allergies and the immune system

When someone is allergic to nuts, their immune system mistakenly identifies nuts as a harmful substance. The immune system reacts to these substances, or allergens. The first time someone is exposed to a nut allergen, they usually don’t have any symptoms. Their immune system, however, has recognized the allergen as a threat and gets ready to fight the allergen the next time it enters the body.

When the allergen enters the body again, the immune system launches an attack by releasing chemicals such as histamine. The release of histamine is what causes allergy symptoms. 

SKIN REACTIONS

Skin reactions

Mild skin reactions of nut allergies often include:

• rashes
• swelling of the extremities
• redness and tenderness
• hives

Antihistamines such as diphenhydramine (Benadryl) or loratidine (Claritin) can help relieve rashes and hives. Cold, wet compresses can also help soothe irritated skin.

EFFECTS ON THE EYE, NOSE, AND THROAT

Symptoms affecting the eye, nose, and throat

Allergies often affect the upper respiratory tract. Common symptoms include:

• stuffy or runny nose
• sneezing
• sore throat
• itching or watery eyes

Antihistamines can also help relieve runny nose and irritated eyes. If the runny nose persists, try combining with a decongestant such as pseudoephedrine (Sudafed).

DIGESTIVE SYMPTOMS

Digestive distress

Many food allergies cause digestive problems as the allergenic proteins make their way through the stomach and intestines. Digestive reactions usually take a few hours to occur after eating nuts. It’s common to feel:

• nausea
• stomach cramps

If the allergic reaction is severe enough, you might experience:

• vomiting
• diarrhea

DIFFICULTY BREATHING

Difficulty breathing

Due to the swelling caused by the allergic reaction, the airways can become constricted or close completely. Shortness of breath can turn into allergic asthma, a condition in which the airways seize and restrict airflow. It can also cause anaphylaxis, a condition in which the throat swells, causing difficulty breathing.

These symptoms fall on a spectrum. You could develop one of the symptoms, or you might develop them all.

ANAPHYLAXIS

Anaphylaxis

Anaphylaxis is the most severe and dangerous form of allergic reaction. In anaphylaxis, the throat and airways swell and become blocked. This makes it extremely difficult, sometimes even impossible, to breathe. It can also cause other symptoms, including:

• facial swelling
• itchy skin
• low blood pressure
• changes in heart rate
• confusion

People whose nut allergy is severe enough to develop anaphylaxis should always carry an intramuscular injection of epinephrine, such as an EpiPen. An injection of epinephrine, also called adrenaline, causes the airways to reopen, allowing you to breathe again.

DIAGNOSIS

Getting diagnosed

A diagnosis is essential to treating allergies. If someone suspects that they have allergies, they should be evaluated by an allergist. An allergist can run a series of tests to find out what you’re allergic to. They can give you antihistamines to control allergy symptoms and an EpiPen in case you’re at risk for anaphylaxis. 

CHECK YOUR FOOD LABELS

Check your food labels

After you’ve been diagnosed, education is the key to managing your nut allergy. Carefully reading all food labels and learning about cross-contamination risk is imperative. As a requirement of the federal Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA), all prepackaged food in the United States that use nuts as an ingredient must list the type of nut on the label.

For now, there are no rules requiring food manufacturers to list if their food has been contaminated with, or processed on, the same equipment as other foods containing nuts.

FOODS TO WATCH OUT FOR

Suspicious foods

Take care when eating food that might contain the nut you’re allergic to.

Peanuts can be found in beer nuts, peanut butter, and peanut oil. They’re also commonly used in Asian, African, and Mexican cuisine. Other foods that may contain peanuts include:

• baked goods
• chocolate candy and sweets
• chili
• egg rolls
• nougat
• mole sauce
• salad dressings
• vegetarian meat substitutes
• glazes
• marinades

Tree nuts might be found in:

• pesto
• nut extract or nut oils
• cereals
• crackers
• cookies
• chocolate candy
• energy bars
• flavored coffees
• frozen desserts
• marinades
• certain cold cuts, such as mortadella

Some alcoholic drinks may contain nut flavorings, which FALCPA doesn’t require the manufacturer to list on the label.