Superfood Alert: What's a Pili Nut?

Nutrition Diva listener Alex writes:

"Can you do an episode on the pili nut? I'd never seen or heard of it before but all of a sudden it's popping up in my social media feeds. Supposedly, it's super nutritious but I feel like we've been down this road before. What's the real deal?"

Isn't amazing in this era of global everything that there are still so many foods that you've never heard of? And Alex is right, the pili nut is having a moment. In the already crowded nut space, pili nut vendors are trying to carve out a niche for this little-known nut. So, of course, it was only a matter of time before the "superfood" label would be invoked. 

An internet search for "health benefits of pili nuts" will quickly yield a list of impressive claims:

• fights inflammation
• reduces cholesterol
• neutralizes free radicals
• strengthens bones
• helps you sleep
• enhances cognitive function

The first thing you need to know is that none of these claims are based on human research that's specifically on the pili nut. To my knowledge, there is no research linking pili nuts to specific health outcomes in humans - with the exception of a single study reporting an allergic reaction. In fact, there are only 6 papers mentioning pili nuts in the entire Pubmed database, and all but one of them were published since 2017!

If you have a tree nut allergy, exercise caution with pili nuts.

All of the health claims that you'll see for pili nuts, if they are based on anything at all, are based on their nutritional content. For example, calcium has been found to strengthen bones and pili nuts contain calcium. Therefore, pili nuts must strengthen your bones.  (Although it's worth noting that an ounce of pili nuts provides only 4% of your daily calcium needs.) 

So, if the nutrient content is the sole basis for these health claims, how do pili nuts stack up nutritionally to other nuts? Are they higher or lower in specific nutrients?

Are pili nuts nutritious?

Most nuts are high in fat, which mean that they provide a lot of calories in a relatively small package. But pili nuts are even higher in fat (and calories) than most other nuts, with the exception of macadamia. Unlike macadamia nuts, however, which are mostly monounsaturated fats, the pili is about half saturated and half monounsaturated fat.  Although you may run into claims to the contrary online, the pili nut is not a good source of omega-3 fats. 

Pili nuts contain less protein per serving than...

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