Plant-Based Diet: Are Nuts Allowed?

Nuts are a great source of healthy fats, vitamins, minerals, and protein, and can be a valuable addition to a plant-based diet. While a plant-based diet focuses primarily on plants, including fruits, vegetables, whole grains, legumes, seeds, and nuts, it does not necessarily exclude animal products. The key is to choose more of your foods from plant sources and ensure your diet remains balanced. Nuts can be an excellent source of nutrients, helping to lower the risk of heart disease, cancer, and diabetes. However, it is important to consume nuts in moderation due to their high-calorie content.

Nuts are allowed on a plant-based diet

Nuts are a great source of monounsaturated and polyunsaturated fats, which help to reduce levels of 'bad' cholesterol in the blood. They are also packed with vitamins, minerals, and antioxidants, including potassium, magnesium, calcium, and vitamin E.

Research from Imperial College London in 2016 found that eating a handful of nuts a day reduced the risk of coronary heart disease by almost 30%. The same study also found that eating nuts reduced the risk of cancer by 15% and the risk of premature death by 22%.

Nuts are calorie-dense, which can help with weight loss. When consumed in moderation, nuts have been linked to weight loss as they support appetite control and help maintain adequate blood sugar levels, preventing cravings for sweets.

However, it is important to remember that nuts should be consumed in moderation as part of a balanced diet. The Australian Dietary Guidelines suggest limiting nut consumption to 30-40 grams per day.

• Peanuts: These are actually legumes but are usually considered nuts. They have the highest levels of protein among nuts and are a great source of more than 30 different vitamins and minerals.
• Almonds: Rich in vitamin E and antioxidants, almonds have been linked to reduced rates of Alzheimer's disease, heart disease, and cancer.
• Pistachios: Full of lutein and zeaxanthin, pistachios are vital for healthy eyes and also benefit digestive and gut health.
• Cashews: A good source of copper and magnesium, cashews can help improve bone mass and joint flexibility.
• Walnuts: Containing twice as many antioxidants as any other nut, walnuts have been linked to healthy ageing and improved brain function and memory.

So, not only are nuts allowed on a plant-based diet, but they can also provide numerous health benefits when consumed in moderation.

Nuts are a good source of protein and iron

Nuts are a great source of protein and iron, and they can be a valuable addition to a plant-based diet. Here are some reasons why nuts are a good source of protein and iron:

Rich Source of Protein:

Nuts are an excellent plant-based source of protein, which is essential for building bones, muscles, and skin. They contain all nine essential amino acids, making them a complete protein source. Peanuts, for example, have the highest protein content among commonly consumed nuts, followed by almonds, pistachios, and cashews.

Abundant in Iron:

Nuts, especially pistachios, cashews, and almonds, are good sources of iron. Iron is crucial for maintaining healthy blood and transporting oxygen throughout the body.

Weight Management:

Despite being calorie-dense, nuts can aid in weight loss when consumed in moderation. They support appetite control and help maintain stable blood sugar levels, reducing cravings for sweets. Additionally, nuts like peanuts and almonds have been linked to weight loss and a reduced risk of cardiovascular disease.

Heart Health:

Nuts are rich in monounsaturated and polyunsaturated fats, which help lower "bad" LDL cholesterol and reduce the risk of coronary heart disease. Studies suggest that a handful of nuts a day can decrease the risk of heart disease by up to 30%.

Other Health Benefits:

Nuts are packed with vitamins, minerals, and antioxidants, offering a range of health benefits. For instance, almonds are rich in Vitamin E, which has been linked to a decreased risk of Alzheimer's, heart disease, and cancer. Similarly, pistachios are known for their high levels of lutein and zeaxanthin, which promote eye health.

In conclusion, nuts are a valuable component of a plant-based diet, offering a range of health benefits due to their high protein and iron content, as well as other essential nutrients. However, it is important to consume nuts in moderation as part of a balanced diet.

They can help with weight loss

Nuts are an excellent addition to a plant-based diet and can even help with weight loss. Here are some reasons why:

Appetite Control and Blood Sugar Maintenance

Nuts are known for their ability to support appetite control and help maintain adequate blood sugar levels. This means you'll be less likely to crave sweets and overeat, which can contribute to weight loss.

High in Protein

Nuts, except for chestnuts, are packed with protein, which may lower levels of ghrelin, the hunger hormone, further aiding in weight loss.

Omega-3 Fatty Acids

The majority of nuts contain omega-3 fatty acids, which can improve your skin and lower blood pressure. Additionally, omega-3 fatty acids are associated with a reduced risk of heart disease and a healthier cardiovascular system.

High in Fibre

Nuts are rich in fibre, which keeps you feeling full for longer, reducing the urge to snack between meals. Fibre also supports a healthy digestive system and gut health.

Weight Loss Studies

Several studies have found a link between nut consumption and weight loss. For example, a study of 65 overweight or obese individuals showed that a low-calorie diet supplemented with almonds led to a greater reduction in weight and BMI compared to a low-calorie diet with complex carbohydrates.

Another study of 8,865 men and women over 28 months found that those who ate two or more portions of nuts per week had a 31% lower risk of weight gain compared to those who rarely ate nuts.

Portion Control

While nuts are beneficial for weight loss, it's important to practise portion control as they are calorie-dense. A handful of nuts (approximately 30 grams) per day is a healthy amount to aim for.

Nuts are rich in vitamins, minerals, and antioxidants

Nuts are an excellent source of vitamins, minerals, and antioxidants. They are packed with nutrients and are a great addition to a plant-based diet. Here are some of the vitamins, minerals, and antioxidants that nuts provide:

• Vitamin E: A fat-soluble nutrient that acts as an antioxidant, protecting your cells from oxidative damage. Almonds, Brazil nuts, and hazelnuts are good sources of vitamin E.
• Magnesium: A mineral that plays a role in energy production, neurotransmitter synthesis, immune function, and blood vessel development. Almonds, cashews, and walnuts are good sources of magnesium.
• Manganese: A mineral that is essential for bone health and plays a role in growth and development. Almonds, cashews, macadamia nuts, and pecans are good sources of manganese.
• Copper: A mineral that is important for enzyme function, energy production, and neurotransmitter synthesis. Walnuts and macadamia nuts are good sources of copper.
• Selenium: A mineral that is necessary for thyroid function and DNA synthesis. Brazil nuts are an excellent source of selenium.
• Vitamin B6: A water-soluble vitamin that is involved in nutrient metabolism and immune function. Pistachios are a good source of vitamin B6.
• Vitamin B1 (Thiamine): A water-soluble vitamin that is important for energy metabolism and nerve function. Cashews, pecans, and macadamia nuts are good sources of vitamin B1.
• Phytochemicals: Nuts contain various phytochemicals, including polyphenols, carotenoids, and tocopherols, which have antioxidant and anti-inflammatory properties.
• Omega-3 Fatty Acids: Walnuts are an excellent source of plant-based omega-3 fatty acids, which are important for heart health and brain function.
• Fiber: Nuts are a good source of dietary fiber, which promotes gut health and can help with weight loss. Pistachios, hazelnuts, macadamia nuts, and Brazil nuts are high in fiber.
• Plant Protein: Nuts provide plant-based protein, which is important for muscle growth and repair. Peanuts, almonds, and pistachios are good sources of protein.

They can be eaten raw or roasted

Nuts are a great addition to a plant-based diet and can be eaten raw or roasted. Roasting nuts does not significantly change their nutritional value, although it may reduce the presence of harmful bacteria. Roasted nuts may be slightly higher in calories, but the difference is minimal. For example, raw cashews contain 553 calories per 100 grams, while cashews roasted in oil have 580 calories.

Some nuts, such as almonds, pistachios, and cashews, are commonly consumed raw. Raw pistachios can be a delicious snack or can be ground in a blender and added to smoothies, oatmeal, or baked goods. Raw almonds are rich in Vitamin E, which has been linked to a decreased risk of Alzheimer's disease, heart disease, and cancer.

On the other hand, nuts like peanuts and cashews are often roasted or caramelized before consumption. Roasted nuts can be eaten whole or used in recipes like peanut butter. Roasting nuts can improve their taste and crunchiness, but it's important to remember that roasting fosters acrylamide, a chemical associated with cancer. However, studies have not found a direct link between acrylamide and cancer.

Whether you choose to eat your nuts raw or roasted, they are a valuable source of monounsaturated and polyunsaturated fats, which help to reduce "bad" cholesterol (LDL) in the blood. They are also packed with minerals, vitamins, and antioxidants, including potassium, magnesium, calcium, and Vitamin E.

Frequently asked questions