Raw Vegan Diet: Are Nuts Allowed?

Nuts are an important part of a raw vegan diet. Nuts are used in many raw food recipes to replace traditional ingredients such as cheese and other dairy products. They are a good source of protein, fibre, vitamins, minerals and healthy fats. Nuts also provide satiety to meals and snacks. A raw vegan diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains and legumes. It also tends to be naturally low in processed foods.

Nuts are a good source of protein, healthy fats, fibre, vitamins and minerals

Nuts are a fantastic source of protein, healthy fats, fibre, vitamins, and minerals. They are a great snack, offering a range of textures and flavours, and can be added to dishes like salads, desserts, and grains.

Nuts are a good source of healthy fats, such as monounsaturated and polyunsaturated fats, and are low in saturated fats. This combination of 'good fats' makes nuts heart-healthy, helping to reduce low-density lipoprotein (LDL) cholesterol, also known as 'bad' cholesterol. Nuts are also high in dietary fibre, which is crucial for gut health and can help regulate body weight.

Nuts are a good alternative to animal protein and are rich in vitamins and minerals. They are a good source of vitamin E, B vitamins, vitamin K, folate, calcium, copper, magnesium, manganese, selenium, phosphorus, and potassium. For example, almonds are rich in calcium and vitamin E, while walnuts have lots of folate, vitamin E, and alpha-linoleic acid (ALA), an omega-3 fatty acid.

Nuts also contain amino acids, such as arginine, which keeps blood vessels healthy. They are also high in phytochemicals, which act as antioxidants, helping to reduce inflammation in the body.

The health benefits of nuts are well documented. They can help to reduce the risk of heart disease, lower blood pressure, and improve blood antioxidant levels. They may also help to regulate body weight, as they are not fully digested or absorbed by the body, and can suppress hunger.

Nuts can help fight heart disease, diabetes and cancer

Nuts are a staple of the raw vegan diet, which combines the principles of veganism with those of raw foodism. Raw vegans believe that raw and minimally heated foods are more nutritious than cooked ones, and they aim to eat foods that are either completely raw or heated at temperatures below 104–118°F (40–48°C).

Nuts are indeed included in the raw vegan diet, and they can play a crucial role in fighting heart disease, diabetes, and cancer. Here's how:

Fighting Heart Disease

The inclusion of nuts in a raw vegan diet can be beneficial for heart health. Nuts are rich in beneficial fats, such as unsaturated fats, which support cell growth and protect organs, including the heart. Additionally, nuts contain high levels of protein and other essential nutrients like vitamins and minerals. For example, almonds have been found to reduce the risk of heart disease in people with type 2 diabetes. Studies have shown that incorporating almonds into the diet can positively impact blood sugar levels and decrease the risk of heart disease. Almonds achieve this by reducing low-density lipoprotein (LDL) cholesterol, which can block arteries, and increasing high-density lipoprotein (HDL) cholesterol, which helps remove LDL cholesterol from the arteries.

Fighting Diabetes

The raw vegan diet's emphasis on nuts can also contribute to fighting diabetes. Walnuts, for instance, have been linked to a reduced risk of developing diabetes. A study found that participants at risk of diabetes who consumed a walnut-enriched diet for six months experienced improvements in their HDL to LDL cholesterol ratio without negatively affecting their body weight or composition. Additionally, those who had eaten walnuts within the past 24 hours were half as likely to have diabetes compared to those who had not eaten nuts during that period. Cashews have also been found to have beneficial effects on blood pressure and HDL cholesterol levels in individuals with type 2 diabetes.

Fighting Cancer

In addition to their role in combating heart disease and diabetes, nuts may also play a role in cancer prevention and treatment. According to the Harvard Nurse's Study, people who consume nuts during their adolescence may have a reduced risk of developing breast cancer later in life. A follow-up study involving the nurses' daughters supported these findings, suggesting that those who consumed more nuts, peanut butter, beans, lentils, soybeans, or corn had a lower risk of fibrocystic breast disease, which is a risk factor for breast cancer. Another study published in the British Journal of Cancer revealed that even a small amount of nuts, such as two handfuls per week, may offer protection against pancreatic cancer.

Among the nuts that exhibit strong anticancer properties are walnuts, pecans, and peanuts. These nuts have been shown to cause a significant decrease in cancer cell growth, with walnuts and pecans containing high levels of antioxidants. Almonds have also been found to possess anticancer properties, inhibiting cancer cell growth and proliferation.

Nuts are used in many raw food recipes to replace traditional ingredients such as cheese and other dairy products

Nuts are a staple in many raw food recipes, often used as a replacement for traditional ingredients such as cheese and other dairy products. Dairy contains unhealthy animal fat and other substances that may be undesirable. Nuts, on the other hand, are a great source of protein, healthy fats, fibre, vitamins, and minerals.

Nuts can be used to make a variety of raw food dishes, including spreads, dips, cheeses, cheesecakes, ice creams, and even milk. For example, cashews can be blended with lemon juice, salt, and black pepper to create a versatile vegan cheese base. This can then be used on pizzas, in salads, or as a spread.

Walnuts, considered a superfood, are one of the most nutritious nuts. They are high in omega-3 fatty acids and alpha-linolenic acid, which have been shown to reduce the potential for heart disease, cancer, stroke, diabetes, and more. Almonds are another nut that is high in protein, zinc, calcium, vitamin E, magnesium, and potassium. Brazil nuts, cashews, pecans, hazel nuts, pine nuts, and macadamia nuts also offer a range of nutritional benefits and can be used in various raw food recipes.

It is important to note that not all nuts are truly raw, as many have been pasteurized or dried with heat. However, nuts are still powerful foods that complement a raw diet, and soaking them can help improve their digestibility and increase the bioavailability of nutrients.

Nuts are ready to eat and easy to transport as a snack

Nuts are a great snack option for those following a raw vegan diet. They are "ready to eat" and easy to transport, making them a convenient and nutritious option for those on the go.

Nuts are a cornerstone of a well-balanced vegan diet. They provide essential nutrients that can help prevent deficiencies and one-sidedness in plant-based diets. For example, calcium can be obtained from almonds, pistachios, hazelnuts, and Brazil nuts. Brazil nuts also have the highest coverage of selenium among nuts. When it comes to zinc, Brazil nuts and pine nuts are a smart choice for vegans as the highest amounts of this mineral are naturally found in animal products. Iron can be more difficult to obtain from plant-based foods, but the combination of nuts with vitamin C-rich fruits and vegetables helps improve absorption. Cashews, almonds, pistachios, and hazelnuts are all good sources of iron when paired with vitamin C.

Nuts are also a good source of protein, which is especially important for those following a raw vegan diet as it can be challenging to obtain sufficient protein from plant-based sources. Pistachios, almonds, and peanuts are among the protein-rich foods, with 50 grams of pistachios containing more protein than a typical egg. In addition, the combination of fiber, protein, and fat in nuts provides satiety, making them a filling snack option.

Nuts are versatile and can be added to various dishes, either cooked, raw, or soaked and ground for spreads, ice cream, and milk. They are also a great replacement for traditional ingredients such as cheese and other dairy products, which are excluded from a vegan diet. Soaking nuts is an important step in making them more digestible and eliminating enzyme inhibitors so that the body can absorb the most nutrition from them.

In addition to their nutritional benefits, nuts also offer an enrichment in flavor and variety to a raw vegan diet. They are a convenient and tasty way to add essential nutrients to your diet, making them a valuable component of a well-rounded vegan meal plan.

Nuts can be added to various dishes either cooked, raw, soaked or finely ground for spreads, ice cream and milk

Nuts are a great addition to a raw vegan diet. They can be added to various dishes in different forms, enhancing the taste and nutritional value of the meal. Here are some ways to incorporate nuts into your raw vegan dishes:

Cooked Nuts

Cooked nuts can be added to savoury dishes like salads, flatbreads, pates, and even desserts. For example, walnuts are versatile and can be used in salads, pates, and flatbreads. Walnuts are now considered a "superfood" due to their high content of alpha-linolenic acid and omega 3 fatty acids, which offer various health benefits. Roasted nuts and seeds are allowed in a raw vegan diet as long as they are heated at temperatures below 104–118°F (40–48°C).

Raw Nuts

Raw nuts are an excellent option for those following a raw vegan diet. They can be eaten as a quick and convenient snack or added to dishes for extra flavour and texture. Raw almonds, for instance, are a good source of protein, zinc, and calcium, making them a nutritious addition to pates, milks, and crusts.

Soaked Nuts

Soaking nuts before consumption is an important step in preparing them for a raw vegan diet. Soaking helps to eliminate enzyme inhibitors, making the nuts more digestible and allowing your body to absorb the maximum nutrition from them. Soaked cashews, for instance, can be used to make spreads, "cheeses", cheesecakes, ice creams, and dips.

Finely Ground Nuts

Finely ground nuts can be used to create delicious spreads, such as Brazil nut spread, or added to milk and ice cream for extra flavour and nutrition. For example, almond butter can be made by grinding soaked almonds and adding salt and other flavourings.

In conclusion, nuts are a valuable component of a raw vegan diet, offering essential nutrients, flavour, and versatility to various dishes. They can be added in their cooked, raw, soaked, or finely ground form to create spreads, milk, ice cream, and other innovative raw vegan dishes.

Frequently asked questions