10 what nuts can you have on whole30 Ideas

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ate Guide to Exactly What Foods You Can and Can’t Eat on Whole30

It’s hard to keep up with all the new diets making waves in the health world. Between the low-carb, high-fat ketogenic diet, plant food-based Mediterranean diet, and the animal-friendly vegan diet, sorting out the dos and don’ts can get confusing, to say the least. But gear up: the rules of the Whole30 diet—and what foods you can and can’t eat while committing to the program—are on another level.

Instead of leaving certain foods out of your diet, the program cuts out entire groups—some of which you would typically consider healthy—for 30 days. While weight-loss is certainly an outcome for many people, the main goal of the Whole30 diet is helping you figure out which foods could be negatively impacting your well-being, because each of the eliminated categories has been shown to adversely affect one’s overall health in some way. Because everything will have been out of your system for a month, it gives you a totally clean slate. Once you start adding foods back in, it makes it easier to identify any food intolerances or allergies that could be keeping you from feeling your best.

While people certainly see changes in their bodies after stripping full food groups, it’s also a great way to give yourself a reset, both physically and mentally. Ditching sugar could help you finally fight off your late-night snack cravings and develop a better relationship with food, and saying goodbye to dairy might help heal your gut and banish inflammation for good.

Whatever your reason is for sticking to Whole30’s strict food rules, in the end, there’s a good chance you’ll have benefited in more than one way. So what exactly can and can’t you eat during these 30 days? Allow us to help you navigate the approved Whole30 foods list.

What can’t you eat on the Whole30 diet?

Junk food
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Beyond avoiding typical processed junk food—like chips and candy bars—Whole30 takes things a step further and prohibits you from even recreating your favorite snacks. The reason behind not being allowed to make ice cream out of frozen bananas, for example, is mental. In order to truly break junk food cravings and change your habits for the better, the program says you have to ditch it altogether—and that means ridding your life from healthier alternatives that resemble the same thing, too.

Sugar cubes on spoon
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You won’t believe how often sugar sneaks its way into food—even the healthy ones!—until you’re on Whole30. It’s everywhere, and you can’t have any of it. That means no maple syrup, honey, agave, coconut sugar, date syrup, stevia, Splenda, or any other real or artificial options. Like junk food, ditching sugar is all about helping you stop unhealthy habits and cravings to improve your relationship with food, as well as preventing the problems that can come with overconsumption, like inflammation and digestive issues.

milk-cheese-on-blue-background
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When you’re on Whole30, dairy isn’t allowed. That means no dairy milk of any kind, ice cream, cheese, butter, yogurt, sour cream, coffee creamer—you name it. It does allow the exception of ghee or clarified butter, though. Because milk is meant for baby animals, helping them grow strong at a rapid pace, it contains growth factors that can cause problems in humans, like inflammation, hormonal issues, problems with your skin, and worse. By cutting dairy, you’ll be able to see if any persisting issues clear up.

White wine
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Sorry, but your nightly glass of wine has to go—at least for a while. On Whole30, you can’t consume any form of alcohol—even the kind you might usually cook with—because of the poor choices it causes you to make with food, as well as how it can negatively affect your gut and overall health. The one exception is kombucha—which contains a small amount of alcohol naturally due to the fermentation process. As long as it doesn’t contain any added sugar, like stevia, you’re good to go.

RELATED: The easy guide to cutting back on sugar is finally here.

Pantry staples beans grains
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One of the hardest Whole30 rules to follow is the restriction of all grains. That includes wheat, oats, rice, corn, millet, barley, rye, and any other form. Even those that are gluten-free, like quinoa and buckwheat, are on the no-go list. Sure, these staples—especially whole grains—are healthy, but the cut from your diet is there for a reason. If you have an allergy or intolerance you’re not aware of, grains could cause issues with your digestion, so this is the best way to uncover if you do have any issue with grains.

different-types-of-legumes-and-beans-on-different-spoons
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The list of legumes is long, and none of them are allowed on Whole30, because they can be hard to digest. That includes all kinds of beans, chickpeas, peas, lentils, soy (and soy products, like soy sauce, tofu, tempeh, and edamame), and peanuts. Yep, that even means peanut butter has to go. Also, be sure to read labels to make sure other forms of soy—particularly lecithin, a common food additive—aren’t on the ingredients list. As an exception, green beans, sugar snap peas, and snow peas are allowed, which are more of a “pod” than a “bean.”

MSG-on-wooden-spoon
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Three other banned ingredients that often go unnoticed on nutrition labels include carrageenan, MSG, and sulfites (that don’t occur naturally). Carrageenan, for instance, is found in almond milk as a thickener, and MSG is a commonly-used flavor enhancer that’s hidden as hydrolyzed protein, yeast extract, and glutamic acid, to call out a few of the many sneaky names you might not be as familiar with. It’s hard to rid them from your diet, but many additives have been shown to cause everything from inflammation to gastrointestinal problems.

What can you eat on the Whole30 diet?

Washing veggies
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On Whole30, you can—and should!—go crazy on veggies to not only get the vitamins and nutrients you need, but also to help you stay full and satisfied between meals. You can have all of them except the aforementioned list of legumes. Make tasty stir-fries out of broccoli and mushrooms, enjoy baked potatoes (yep, they’re allowed!), create big salads filled with carrots and cucumbers, and bake up some cauliflower as a filling side. There’s no limit, and the options are endless.

Fruit salad
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When it comes to fruit, you can eat whichever types you want: it’s all allowed. The key is making sure you’re not using it to satisfy your sugar cravings, which the program says will prohibit you from making positive changes in your habits. If you swap your candy bar for a banana, you’re still reinforcing those cravings. The program recommends starting with two servings a day eaten with meals—not by themselves—so enjoy some sliced strawberries in your salad, or a handful of grapes with your lunch.

assortment-of-seafood-meat-and-eggs-on-separate-plates
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On Whole30, you can eat moderate portions of meat, seafood, and eggs. The diet suggests adding one palm-sized portion of animal protein to each meal (or three times a day). For vegans and vegetarians, the program recommends eating a wide variety of minimally-processed, plant-based protein sources (even if that means not following Whole30 exactly) like tempeh, natto, organic edamame, non-fermented organic soy (like extra firm tofu), and quinoa. The goal is to eat as little protein as possible and just stick to what your body actually needs, which usually isn’t as much as you think.

Snack handful nuts
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Nuts and seeds will be your best buds on Whole30. Stock up on almonds, cashews, pecans, pistachios, walnuts—basically anything you want, except for peanuts. Just make sure you’re eating them in moderation. You can use them to make your meals more drool-worthy, like sprinkling some nuts on your salads, or adding seeds into your smoothies for an extra boost of fiber and protein.

Various cooking oils
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Healthy fats are highly praised on Whole30. You can use clarified butter, ghee, coconut oil, extra-virgin olive oil, and palm oil to make your meals taste better and ensure you feel satisfied after you’re done eating. Just make sure you do so moderately. The program says it’s totally fine to use a few tablespoons of cooking oil with every meal if you want.

hot-mug-of-coffee-with-coffee-beans-scattered-around-it
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Everyone is always happy to learn that yes, coffee is allowed on the Whole30 diet. The only catch? Avoid coffee flavored with extracts, sweeteners, chemicals, or anything artificial. And sorry, but no cream and sugar are allowed. Even “Paleo” creamers made from approved ingredients should be avoided, as—per the junk food guidelines—the swap doesn’t help you in your quest to develop a healthy relationship with food. Now, it’s time to head to the supermarket to stock up on all the Whole30-approved groceries so you can really kickstart this diet.

Extra Information About what nuts can you have on whole30 That You May Find Interested

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Whole30 Diet Foods: Everything You Can and Can't Eat

Whole30 Diet Foods: Everything You Can and Can't Eat

  • Author: eatthis.com

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  • Sumary: Thinking about trying the Whole30 diet, but don’t know what foods are allowed? Here’s the full guide to the foods you can and can’t eat on Whole30-—and why.

  • Matching Result: Nuts and seeds will be your best buds on Whole30. Stock up on almonds, cashews, pecans, pistachios, walnuts—basically anything you want, except …

  • Intro: The Ultimate Guide to Exactly What Foods You Can and Can’t Eat on Whole30 It’s hard to keep up with all the new diets making waves in the health world. Between the low-carb, high-fat ketogenic diet, plant food-based Mediterranean diet, and the animal-friendly vegan diet, sorting out the dos and…
  • Source: https://www.eatthis.com/whole-30-foods/

Guide to Whole30 Nuts: What You Can and Can't Eat!

Guide to Whole30 Nuts: What You Can and Can't Eat!

  • Author: lifehealthhq.com

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  • Sumary: We’re discussing Whole30 nuts and explaining which nuts you can and can’t eat, plus why those omega fats are so good for you (but problematic) – read now!

  • Matching Result: Macadamia nuts (these are the clear winner!) Hazelnuts/filberts; Cashews ; Almonds; Brazil nuts; Pecans; Pistachios ; Flax seeds; Pine nuts …

  • Intro: Guide to Whole30 Nuts: What You Can and Can’t Eat! Doing a Whole30 can be so confusing sometimes. It seems like rules change constantly, there are so many exceptions to rules and grey areas…it can be completely overwhelming! Take nuts for example. Some are compliant, some are not allowed at…
  • Source: https://lifehealthhq.com/whole30-nuts/

Whole30 List of Approved Food – Pure and Simple Nourishment

Whole30 List of Approved Food - Pure and Simple Nourishment

  • Author: pureandsimplenourishment.com

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  • Sumary: This post shares a Whole30 list of approved food to make your Whole30 experience so easy! Download our free printable Whole30 food list.

  • Matching Result: All nuts and seeds, except for peanuts (which are actually a legume, not a nut) are allowed on the Whole30 program. Just be sure you are getting …

  • Intro: Whole30 List of Approved FoodMake your experience on the Whole30 diet so much easier by getting my free printable Whole30 food list or Whole30 list of approved foods. It’s a shopping list that you can print to help you remember what foods you can eat and what foods aren’t allowed…
  • Source: https://www.pureandsimplenourishment.com/whole30-list-of-approved-food/

The Official "Can I Have" Guide to Whole30 Compatible Foods

The Official "Can I Have" Guide to Whole30 Compatible Foods

  • Author: whole30.com

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  • Sumary: Can I Have … almond flour? Water Kiefer? White potatoes? If you’re wondering if a specific ingredient is Whole30 compatible, this is the article for you.

  • Matching Result: Most (but not all) varieties of Larabars or similar fruit-and-nut bars are acceptable during your Whole30, so read your labels. (The Peanut …

  • Intro: Whole30 101: The Official “Can I Have…” Guide to the Whole30 – The Whole30® ProgramOne of the most active sections of our free Whole30 Forum is the “Can I Have…” section. This is where Whole30’ers ask about ingredients that they wish to include as part of their Whole30 program—things like bee…
  • Source: https://whole30.com/the-official-can-i-have-guide-to-the-whole30/

Why do we limit certain nuts & seeds on Whole30?

Why do we limit certain nuts & seeds on Whole30?

  • Author: forum.whole30.com

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  • Sumary: When I was reading the grocery list in the Whole30, I was puzzled by the list of nuts & seeds to have occasionally or to limit. In my pre-whole30 mind, I thought walnuts were super healthy (as…

  • Matching Result: Some nuts are lower in omega6 fats – macadamias, hazelnuts, cashews, so they are “better” for you. Others are especially high in omega6s – …

  • Intro: Why do we limit certain nuts & seeds on Whole30? Hey there All the science behind the rules on Whole30 are outlined in detail in It Starts with Food.  Alternately, you can dig through the archives using google and find many discussions on almost every topic.  I’ve gotten you started…
  • Source: https://forum.whole30.com/topic/58454-why-do-we-limit-certain-nuts-seeds-on-whole30/

Whole30 Food List: 3 Of The Diet Plan's Most Confusing Rules

Whole30 Food List: 3 Of The Diet Plan's Most Confusing Rules

  • Author: huffpost.com

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  • Sumary: Did someone say ghee?

  • Matching Result: You can eat tree nuts like almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pistachios and walnuts. It also means you’re free to …

  • Intro: Whole30 Food List: 3 Of The Diet Plan’s Most Confusing RulesWhole30 is 30-day healthy eating plan that has become increasingly popular since it was launched in April 2009. The plan’s namesake book has skyrocketed to the top of the best-seller list, and the diet’s popularity as a New Year’s resolution…
  • Source: https://www.huffpost.com/entry/whole30-food-list_n_5a578e59e4b0a57f282c3119

16 Snacks That Will Help You Survive The Whole30

16 Snacks That Will Help You Survive The Whole30

  • Author: whatsgood.vitaminshoppe.com

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  • Sumary: Could you cut out alcohol, grains, dairy, sugar, soy, legumes, and all things processed for 30 days? That’s the premise of the ever-popular Whole30, a …

  • Matching Result: Frozen Grapes

  • Intro: 16 Snacks That Will Help You Survive The Whole30 Could you cut out alcohol, grains, dairy, sugar, soy, legumes, and all things processed for 30 days? That’s the premise of the ever-popular Whole30, a 30-day elimination diet plan that claims to reset your relationship with food, improve energy levels and…
  • Source: https://whatsgood.vitaminshoppe.com/whole30-snacks/

6 Whole30 Mistakes You Might Be Making

6 Whole30 Mistakes You Might Be Making

  • Author: realfoodwithdana.com

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  • Sumary: Are you making these common whole30 mistakes, that could be totally sabotaging your progress without you even knowing? 

  • Matching Result: That’s when these become a problem on your whole30. Not that nuts and seeds are inherently bad – after all, they are included on the program because they’re …

  • Intro: 6 Whole30 Mistakes You Might Be Making It is totally possible to a Whole30 where you learn a lot about yourself, your habits, your health, and your relationship with food. Spoiler alert: it starts with READING the Whole30 guidelines, and not just going based on the yes/no food lists. There are…
  • Source: https://www.realfoodwithdana.com/whole30-mistakes-and-how-to-avoid-them/

Whole30 Food List: What You Can and Can't Eat | Well+Good

Whole30 Food List: What You Can and Can't Eat | Well+Good

  • Author: wellandgood.com

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  • Sumary: Whole30 is a popular eating plan, but there are certain foods and drinks not found on the approved food list. Here’s what you need to know.

  • Matching Result: Since you’re allowed to have all kinds of nuts—except peanuts, since they’re technically legumes—you can still enjoy nuts and nut butters. Just …

  • Intro: Whole30 Food List: What You Can and Can’t Eat | Well+Good Imagine this: You’re going strong on Day 15 of Whole30 and you feel like you’ve gotten into the swing of things. Then the afternoon rolls around and you’re munching on your usual Larabar. You glance at the wrapper—only to…
  • Source: https://www.wellandgood.com/whole30-food-list/

Frequently Asked Questions About what nuts can you have on whole30

If you have questions that need to be answered about the topic what nuts can you have on whole30, then this section may help you solve it.

What nuts are allowed during the Whole30?

All nuts and seeds are permitted on the Whole30 diet, with the exception of peanuts (which are technically a legume, not a nut). Just make sure they don’t have any added sugars and aren’t roasted in vegetable oils like canola.

Pistachios are allowed during Whole30?

“Wonderful pistachios are a great source of plant-based protein and heart-healthy fats, making them a perfect Whole30-approved snack,” she adds

On the Whole30 diet, are bananas allowed?

Bananas are permitted on the Whole30, but if they are likely to be trigger foods for you (for example, the sweetness of bananas may cause you to crave other sweets or make you want to binge on the fruit), you may want to put them on your “don’t eat” list.

Are cashews allowed on the Whole30?

Nuts are a quick and simple snack that are rich in protein, healthy fats, and essential vitamins like vitamin E. They are also naturally low in carbs, so adding a handful of nuts like cashews, almonds, and macadamia nuts to your Whole30 food list is a great idea.

Does the Whole30 diet cause weight loss?

The benefit of Whole30 is that it promotes eating whole foods, which are foods in their most natural state, according to Sara Haas, RDN, a nutritionist with formal training in the culinary arts. Nevertheless, many people who try the Whole30 diet do end up losing some weight.

Does the Whole30 diet permit peanut butter?

Other nuts and nut butters, such as cashew butter, which is rich in nutrients like healthy fats, magnesium, manganese, and copper, are permitted on the Whole30 diet even though peanuts and peanut butter are not.

On the Whole 30, is popcorn permitted?

Unfortunately, no. Popcorn is made from a grain (corn), and grains are not permitted during the Whole30. However, don’t worry, it’s only 30 days; you can try popcorn again if you like during your Whole30 reintroduction.

Hummus is it permitted on Whole30?

No, hummus is not Whole30 approved because it is traditionally made with garbanzo beans, a legume. However, there are some delicious hummus-like dip recipes available that use cauliflower, carrots, or even green peas as a base.

Are fries allowed under the Whole30 diet?

Fries are allowed on the Whole30 diet if they are homemade; however, restaurant-style fries are not permitted.

Is there Whole30-compliant food at Chick-fil-A?

The market salad is likely the most dependable option on the menu as it is composed primarily of lean protein, fruits, and vegetables. Order the chicken plain and omit the blue cheese, dressing, and any other toppings, advises Stark.

Is popcorn permitted by Whole30?

Popcorn is made from a whole grain (dried corn, also known as popcorn kernels), and grains are forbidden on the Whole30 diet.

How long does it take for Whole30 to produce results?

Many Whole30’ers report that they didn’t feel or see “the magic” until day 45, 60, or beyond. It can take several weeks before you learn to trust the “hungry” and “full” signals your body is sending you. And you may have not been eating enough in the beginning, because you were afraid of all that fat.

With Whole30, can I lose 10 pounds?

My trainers motivated me to do my best and got me excited to take their classes every week, and I lost about 10 pounds after completing the Whole30 and exercising consistently for a month.

Are McDonald’s fries Whole30 compliant?

Fries and chips are about as Whole30 as Paleo Pop-Tarts, so potatoes of all kinds are allowed, but fries and chips are not. We’ve updated all of our Whole30 program rules on the site, and our official Can I Have??

Do you experience frequent bowel movements while following the Whole30 diet?

One Whole30 participant lamented, “I poop all the damn time,” while another, seeking advice on how to regain their “snake-like solid easy stools” on a paleo diet forum, observed, “Many Whole30 dieters see some type of shift in their bowel movements during the 30 days.”

What are the Whole30’s toughest days?

Days 10 and 11: The Hardest Days.br> br> Fact: On Days 10 or 11, you are most likely to give up on the Whole30 program because the novelty of the program has worn off and you haven’t yet experienced any of the?magic? that the program promises.

Why does Whole30 make your pants tighter?

Bloating, constipation, diarrhea, or all three may occur as your gut begins to heal, rebalance, and process this new food properly during Whole30 Days 8–9.

Will Whole30 cause me to lose weight?

I can’t stress this enough, but the Whole30 is not a weight loss program. You don’t track, count, or cut calories. You eat protein, fat, and carbohydrates with every meal.

What day of the Whole30 is the hardest?

Days 10–11: The Hardest Days. No, it doesn’t, and this is why: You’ve gone through what feels like hell and back over the past 10 days, but you have nothing to show for it.

On the Whole30 diet, can I eat rotisserie chicken?

Do not use rotisserie chicken if you are following the Whole30 diet. Neither whole or packaged shredded rotisserie chicken is Whole30-compliant. Instead, purchase prepackaged cooked chicken or cook some chicken breasts or thighs in the oven, Instant Pot, or slow cooker.

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