If you’re following the raw vegan diet, you know that there are many nuts out there that can be included in your diet. But with so many choices and opinions on which nut is best to use, it can be hard to know what to believe. In this article, we take a look at the pros and cons of nuts to the raw vegan diet.
What is a raw vegan diet?
The raw vegan diet consists of foods that are not heated above 118°F, including fruits, vegetables, nuts, seeds, and plant-based proteins. Raw vegan diets can be very healthy if the preparation techniques such as soaking or sprouting are utilized. However, raw vegan diets are not suitable for those who suffer from celiac disease or those with a sensitivity to gluten.
Almost all commercially available foods are cooked above 118°F. Therefore, we recommend a cooked vegan diet for those with celiac disease or a sensitivity to gluten.
It was first started in the 1960s by Dr. Albert K. Bender, who claimed that he received his own healing from a combination of fasting, juicing, and raw veganism after losing 80 pounds on this particular diet. It was very popular in the early 1960s and 1970s, but fad diets come and go.
There were many books published about Dr. Bender’s raw vegan diet in the early 70s, and many people were following his nutritional program for weight loss. In 1971 Dr. Bender’s Raw Food Diet was made into a movie, which was directed by John Alton. The movie became quite popular and is still a favorite among raw food enthusiasts today.
The main goal of a raw vegan diet is to eliminate cooking from the equation because it is believed that cooking destroys the nutritional value of food. The diet eliminates all animal products and also avoids foods containing refined sugars and flour. The diet consists of fresh fruits, vegetables and sprouts.
The diet has become very popular in recent years, especially among celebrities and health-conscious individuals. It is a common misconception that raw food diets are not as healthy as cooked foods. This is untrue! A raw food diet is a great way to improve your health, keep you lean and help you maintain a healthy weight.
The advantages of a raw vegan diet
The most common animal product to avoid is dairy which some people find to be physically and mentally uncomfortable. Raw vegan diets are typically lower in fat than other vegan diets because raw vegan diets require no cooking or preparation and will often include sprouts, vegetables, and fruit.
Raw vegan diets are lower in carbohydrates, fats, and protein because they exclude all forms of cooking. Raw vegan diets are therefore often complete nutrition because they can be eaten without any modifications. Others prefer to avoid dairy and eat fruit, vegetables, nuts, and seeds but this is not considered to be as healthy as the raw vegan diet.
According to the National Institutes of Health, eating less meat, cutting down on processed foods and dairy products, and eating more vegetables, fruits, and whole grains can help lower heart disease risk. These changes can reduce the risk of high blood pressure, high cholesterol, and obesity. People can also lower their likelihood of developing type 2 diabetes and some cancers by eating more vegetables and fruits, and less sugar and salt, the NIH says.
Besides eating a plant-based diet, those following veganism or vegetarianism may also consider exercising regularly and avoiding using products that contain animal byproducts. These include household cleaners, toothbrushes, and beauty products. Those who would like to reduce their use of animal products further can consider purchasing and wearing exclusively organic items. They may also choose to remove items from their home that are made using animal products.
Vegan and vegetarian diets generally contain more fiber and nutrients, especially vitamins A, C, D, and E. There are even some studies showing that diets are more effective in treating and preventing cancer.
In addition, people following these diets may experience a variety of other health benefits by decreasing their consumption of saturated fat and cholesterol, as well as animal proteins. This can help to prevent and reverse the progression of heart disease, as well as many other diseases and conditions.
What different types of nuts are available
Most nuts are available in raw and roasted forms, so the question is which form of nut is most suitable for you to eat. There are a number of factors to consider when making this decision.
- First, how much do you want to spend on your diet? Some people may feel that raw nuts are more expensive than roasted ones, while others may be interested in trying out new tastes and textures.
- Second, what is your gut preference? Some people need a more meaty nut, whereas others may find them too firm.
- Finally, which type of nut would best fit into your health goals? If you have allergies or celiac disease, then it might be better for you to go with a roasted variety.
- Some general guidelines when shopping for nuts and seeds include: Nuts and seeds should be raw, unsalted, organically grown, and free of pesticides.
They should not be processed in any way, including roasting. Severely roasted nuts, such as peanuts or cashews, should be consumed in moderation due to their high-fat content. A buttery nut tends to be easier to digest and a good choice for those with digestion issues. Walnuts are high in oleic acid, which is good for heart health, and have a good balance of omega-3 and omega-6 fatty acids.
Cashews are the highest in protein and fiber among all nuts. They are high in monounsaturated fat, which is considered good for heart health and protects against heart disease. Almonds are also high in fat and good for heart health, but they have a higher fat content than most other nuts. They are rich in oleic acid, a good fat that improves cholesterol levels and protects against heart disease. Cashews are high in protein, fiber, and monounsaturated fat. They are also very high in magnesium, which is good for bone health and heart health.
The United Nations Food and Agriculture Organisation (FAO) categorizes the different types of nuts into four groups: almonds, products made from almonds, macadamia nuts, products made from macadamia nuts, and hazelnuts. The FAO also states that the term “nut” can be used interchangeably to describe all of the above-mentioned classes.
Many different types of nuts are available, but the most common are almonds, cashews, and walnuts. The nutritional value of each can vary depending on a variety of factors. For example, raw cashews typically have 4 grams of fat and 5 grams of protein per ounce, while raw almonds contain 10 grams of fat and 5 grams of protein per ounce. The primary roles of the nuts include providing food and other nutrition, as well as structural support to the plant.
Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and walnuts are all considered nuts. Some people favor one nut over the other because of its nutritional benefits. For example, Brazil nuts have a higher content of selenium which can help fight cancer.
List of the benefits associated with each nut
One of the most common questions that raw vegans ask is which nuts are best for them to include in their diet.
One of the main questions they want to be answered is whether it’s better to eat walnuts or almonds. The answer is that it really depends on what your goals are, what you’re looking for, and your current health condition.
Almonds have been shown to be a high source of antioxidants and certain other minerals such as magnesium, so if you’re vegan and trying to increase your intake of these nutrients, then almonds are the way to go.
Walnuts on the other hand have been shown to promote cardiovascular health and overall wellbeing through their low cholesterol content. They also have a lower saturated fat content than almonds. Also, although it is possible to eat too much of either one of these nuts, it’s not likely that this will be a problem for most people.
What’s more, these nuts are an excellent source of protein, with 6 grams per ounce – and they contain no cholesterol whatsoever. If you’re trying to enjoy a plant-based diet, then walnuts provide an excellent source of omega-3 fatty acids. As well as being high in protein, walnuts are a good source of vitamins B6, B12, and E. They also contain the minerals zinc and copper, as well as magnesium and iron.
A study by the journal Nutrition Research found that people eating a diet rich in walnuts were less likely to suffer from anemia than those who didn’t eat them.
- Walnuts have high levels of antioxidants, including an antioxidant called ellagic acid that has been shown to help prevent cancer, heart disease and arthritis.
- Walnuts also contain an enzyme called Catalase. This enzyme can break down the chemical hydrogen peroxide, which is formed when the body reacts to toxins and pollution. The body produces hydrogen peroxide over time, so if you don’t have enough Catalase, you will be more susceptible to environmental toxins.
- Walnuts are high in fiber, which keeps your digestive system moving, and helps you feel fuller longer.
- Walnuts are high in Vitamin B-6, which can help reduce irritability and anxiety, and may improve sleep habits.
If you are looking to use walnuts in cooking, simply chop the walnuts and add them to your recipe. Enjoy!
Which nut is best for you
Almonds are a good choice if you’re looking for an all-around fruit and nut. Pecans are great for people who want to avoid being allergic to tree nuts. Others like cashews and walnuts, which can be more expensive. Seeds, nuts, and dried fruits all have the same issue: They have to be soaked before you can actually eat them. Soaking and then blending or grinding them all into a nut butter is not only time-consuming, but also takes a lot of space.
For these reasons, it’s best to find a nut butter you like and stick with it. If your family will eat nuts, then get creative and make your own. You can use cashew butter to make a spread or add some other seeds you have on hand like sunflower seeds. It’s the same idea: Mix, blend and bake. Whatever you choose, make sure that you taste it before you add it to your oatmeal or another recipe.
Recipes using nuts
Nuts are high in proteins and fats that help keep you full and satisfied. They are full of nutrients like iron, folate, magnesium, zinc, vitamin E, and many other vitamins that make them crucial to a healthy diet. Nuts also contain omega-3 fatty acids which have been linked to the prevention of cancer and heart disease.
Add some to your salads, stir them into smoothies, or eat them alone as a snack. High in fat, but also low on the glycemic index, nuts are what keep you full and satiated. As with any food, if you are out of the habit of eating nuts, it might be a good idea to start with a small amount.
Nut butter is the base for these recipes. For some delicious recipes, you can use ground pecans or almonds, but you can also substitute other nuts if you are allergic to any of them. For example, walnuts may be substituted for pecans in this recipe if allergies come into play.
- 1/2 cup toasted pecans
- 1/4 cup toasted almonds
- 1/4 cup raw cashews (or other nut of choice, like hemp seeds or sunflower seeds)
- 2 tablespoons toasted sesame seeds
- Pinch of salt
- Preheat oven to 250 degrees F. Line a baking sheet with parchment paper.
- Place nuts on the parchment and roast for 7 to 8 minutes, or until golden brown.
- Remove from oven, and transfer nuts to a bowl.
- Add remaining ingredients, tossing well to combine.
- Transfer mixture to a jar or container and store in the refrigerator for up to a week.
- Nutrition per serving:Calories: 162, Fat: 13g, Carbohydrates: 10g, Fiber: 2g, Protein: 5g, Sugar: 2g
Conclusion benefits of nuts to raw vegan
The raw vegan diet is a way of living that promotes eating whole foods, plant-based and low in processed foods. Raw vegan diets are also focused on avoiding animal products. One important aspect of the diet is the nuts that one eats.
It is possible to get all the benefits of a raw vegan diet without any nut consumption by obtaining them via other means like vegetable broth or blended soups.
However, it is the nuts that provide an abundance of nutrients and make raw vegan diets possible. A raw vegan diet involving nuts is therefore a healthy option for those who wish to achieve the benefits of raw veganism without consuming them.