Q: Which Carbs Have the Best Figure of Merit ? A-4: Nuts
	C o l o r My Data™

Nuts are usually high in fat; however, these are the so-called good fats. Walnuts, for example, have the heart-healthy omega 3 essential fatty acids. Even the saturated fat in coconut has medium chain triglycerides that may actually protect the heart. Color My Data uses the restriction on calories to limit the amount of fat in the diet. A one ounce serving could easily use 25% of the calorie budget for a meal, so portion control is important. Note the low ranking of cashews. Among snackers cashews are often a favorite. This provides further evidence in support of the hypothesis that

low-fiber foods trigger compulsive eating.

Figure of Merit for Nuts

%Fiber	Food Item	Data Source	carb(g)	÷fiber(g)	=ratio
100.0%	Walnuts, Organic, Raw, Halves & Pieces	Trader Joe's	3	3	1.0
70.0%	Coconut, Unsweetened, bulk #7005	Wild Oats	10	7	1.43
60.0%	Pine Nuts, bulk #6374	Whole Foods	5	3	1.67
50.0%	Walnuts, bulk #6397	Whole Foods	4	2	2.0
42.9%	Almonds, bulk #6270	Whole Foods	7	3	2.33
10.0%	Cashews, bulk #6289	Whole Foods	10	1	10.0