The vegan diet, an increasingly popular lifestyle choice, centers around plant-based foods. Evidence suggests that this dietary approach may reduce the risk of various health concerns. Nuts, often celebrated for their nutritional density, play a crucial role in a well-balanced vegan diet. This article explores the benefits of nuts and seeds for vegans, addressing their nutritional value, potential drawbacks, and practical ways to incorporate them effectively into your daily meals.
Understanding the Nutritional Landscape of Nuts and Seeds
Nuts and seeds are nutritional powerhouses, offering a wealth of healthy fats, protein, vitamins, and minerals. They are rich in vegetable oils, providing a concentrated source of calories. While this high-calorie content necessitates mindful portion control, the benefits of these fats are undeniable. Nuts and seeds offer healthy mono- and polyunsaturated plant oils as well as protein.
Macronutrient Composition
- Fats: Nuts and seeds are abundant in monounsaturated and polyunsaturated fats, which are essential for hormone production, nutrient absorption, and overall cell function.
- Proteins: Nuts and seeds contribute significantly to a vegan's protein intake, which is vital for muscle building, repair, and various bodily functions.
- Carbohydrates: While generally lower in carbohydrates compared to legumes, nuts and seeds still provide a source of energy and dietary fiber.
Micronutrient Treasures
Nuts and seeds are packed with essential vitamins and minerals, including:
- Vitamin E: An antioxidant that protects cells from damage.
- Magnesium: Crucial for nerve and muscle function, blood sugar control, and bone health.
- Selenium: An essential mineral with antioxidant properties.
- Copper: Important for energy production, iron metabolism, and brain function.
- Fiber: Promotes digestive health, helps regulate blood sugar levels, and contributes to feelings of fullness.
Nuts vs. Legumes: Understanding the Difference
It's easy to get lost in the botanical definitions of nuts, seeds, and legumes. While these categories have specific meanings in botany, everyday language often blurs the lines. The ubiquitous peanut, for instance, is technically a legume, defined as edible seeds from pods that can be split in half. Widely consumed legumes include beans: black, soybean, navy, lima, chickpea (garbanzo), red, great northern, pinto, fava, and kidney.
Legumes generally pack more carbohydrates than nuts and seeds but a roughly similar amount of protein per serving. Nuts and seeds are rich in vegetable oils, which pack nine calories per gram. That means if you eat too many nuts and seeds in one meal, you will get an overload of calories.
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Health Benefits of Nuts on a Vegan Diet
Nuts and seeds provide a wide range of health benefits, making them valuable additions to any diet, especially a vegan one.
Heart Health
Nuts have impressive effects on cholesterol and triglyceride levels. Studies show that nuts may help lower total and "bad" LDL cholesterol and triglycerides while boosting levels of "good" HDL cholesterol. The cholesterol-lowering power of nuts may be due to their high content of monounsaturated and polyunsaturated fatty acids. Several studies suggest that nuts help lower heart disease and stroke risk due to their benefits for cholesterol levels, "bad" LDL particle size, artery function, and inflammation.
Weight Management
Despite being high in fat, research suggests that nuts may help you lose weight. Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts. One large study assessing the effects of the Mediterranean diet found that people assigned to eat nuts lost an average of 2 inches (5 cm) from their waists.
Diabetes and Metabolic Syndrome
Studies suggest that eating nuts may also lower oxidative stress, blood pressure, and other health markers in people with diabetes and metabolic syndrome. Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet.
Reducing Inflammation
Research suggests that eating nuts may reduce inflammation and promote healthy aging. Some nuts - including pistachios, Brazil nuts, walnuts, and almonds - have been found to fight inflammation in healthy people and those with serious conditions like diabetes and kidney disease.
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Gut Health
Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health. Fiber is present in all unprocessed plant foods.
Potential Drawbacks and How to Mitigate Them
While nuts offer numerous benefits, there are a few potential drawbacks to be aware of.
High Calorie Content
Nuts and seeds are calorie-dense, meaning they pack a lot of calories into a small serving. It's crucial to be mindful of portion sizes to avoid excessive calorie intake, which can lead to weight gain. A loose handful of nuts can be a healthy "dose" on your morning cereal, yogurt, or oatmeal, as is a heaping tablespoon of sunflower or chia seeds.
Omega-6 to Omega-3 Imbalance
Nuts and seeds contain higher levels of inflammatory polyunsaturated omega-6 fatty acids. It is important to take note that our bodies require a 1:1 ratio of omega-3 to omega-6 fatty acids, with omega-3’s being rich in EPA’s (eicosapentaenoic acids) and DHA’s (docosahexaenoic acids).
Phytic Acid Content
Nuts and seeds contain high levels of phytic acid and other ‘anti-nutrients’. Phytic acid is nature’s mechanism of preventing a nut or seed from sprouting until the correct conditions to do so arise. Phytates (phytic acids) bind to vital minerals such as calcium and iron, blocking their absorption within the body.
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Oxidation of Polyunsaturated Fats
The polyunsaturated fats contained within nuts and seeds are highly unstable and oxidise easily when in contact with heat. When eaten in large amounts these oxidised polyunsaturated fats can cause toxic reactions with the protein and sugars within our bodies, ultimately causing inflammation.
Addressing the Drawbacks
- Portion Control: Stick to recommended serving sizes, typically a handful (about 1 ounce) of nuts or 1-2 tablespoons of seeds per day.
- Balancing Omega-3 and Omega-6: Include sources of omega-3 fatty acids in your diet, such as flaxseeds, chia seeds, and walnuts, to balance your intake.
- Activating Nuts and Seeds: You can remove the bulk of these phytates and other anti-nutrients by soaking them in salty water overnight, then dehydrating or gently roasting them. Activating your nuts and seeds by soaking them in a mineral-rich solution starts the germination process, making them easier to digest and the nutrients more bioavailable (easier to absorb) within your body. For every cup of nuts and seeds you’ll need two cups of warm water, half a tablespoon of good quality mineral salt, such as Himalayan pink salt, dissolved into a large bowl.
- Safe Handling and Storage: Store nuts and seeds in a cool, dark place to prevent oxidation.
Incorporating Nuts and Seeds into Your Vegan Diet
McManus emphasizes that nuts, seeds, and legumes should be added gradually to your daily diet. Incorporate nuts, seeds, and legumes into foods you already enjoy and know how to cook. "Pick one or two days a week to use more plant-based proteins instead of traditional red meat," McManus says.
Here are some practical ways to incorporate nuts and seeds into your vegan diet:
- Snacks: Enjoy a handful of raw or roasted nuts as a quick and satisfying snack.
- Breakfast: Add nuts and seeds to your morning cereal, oatmeal, or yogurt.
- Salads: Sprinkle chopped nuts and seeds on salads for added crunch and nutrition.
- Main Courses: Use nuts and seeds in stir-fries, curries, and other dishes.
- Baking: Incorporate nuts and seeds into muffins, breads, and other baked goods.
- Nut Butters: Spread nut butters on toast, sandwiches, or use them as dips for fruits and vegetables.
- Homemade Milk: Make your own plant-based milk from almonds, cashews, or other nuts.
Specific Nuts and Seeds: A Closer Look
Not all nuts and seeds are created equal. Here's a brief overview of some popular options:
- Almonds: Nutrition: Very low in omega-6 polyunsaturated fats, anti-nutrients and phytic acid. Great source of good fats, fibre, copper, manganese and thiamin. Preparation: Soaking is optional. Suitable for cooking at low-moderate temperatures.
- Brazil Nuts: Nutrition: Very high in omega-6 and selenium, and a good source of vitamin E, copper, magnesium, and thiamin. Incredibly high in phytic acid.
- Cashews: Cashews are the seeds of the cashew apple and not a nut! Always soak first. Store in an airtight container in the fridge. Nutrition: Very low in omega-6 polyunsaturated fats, anti-nutrients and phytic acid.
- Walnuts: Nutrition: High in omega-6 fats and phytic acid. Great for: Alleviating PMS symptoms and arthritic joint pain.
Addressing Vegan Diet Concerns: A Balanced Perspective
While a vegan diet offers numerous health benefits, it's crucial to address potential nutritional deficiencies. Vegans consume fewer essential amino acids than non-vegans. Plant proteins are less digestible (50-70%) than animal proteins, and food processing methods like heating may further reduce digestibility. According to the WHO, animal proteins are considered complete proteins and have higher biological value, protein efficiency ratio, net protein utilization, and, ultimately, have a higher Protein Digestibility Corrected Amino Acid Score (PDCAAS) compared to plant proteins.
Low vitamin B12 intake is a significant problem in vegan diets due to the exclusion of vitamin B12-rich foods such as meat, poultry, and eggs. A lack of vitamin B12 has been linked to neurologic and hematologic problems. Low vitamin B12 intake has serious clinical consequences, although deficient symptoms appear gradually over time. High folate levels may also partly and temporarily obscure some of the typical vitamin B12 hematological manifestations. A growing body of research indicates that inadequate B12 consumption may contribute to carcinogenesis. Vitamin B12 deficiency increases uracil misincorporation, impairing DNA synthesis and genomic instability.
Vegans have greater iron needs than other diet patterns, mainly because non-heme iron from plant-based foods is less bioavailable, as absorption is hindered by whole grains, legumes, and nuts due to their phytic acid content. Vegans also have a zinc deficit. While meat, dairy, and eggs contain zinc, some zinc-rich plant foods (e.g., nuts, seeds, and whole grains) have poor bioavailability owing to the presence of phytate, which inhibits absorption in the gut. Inadequate zinc consumption may be associated with mental health problems (e.g., depression), dermatitis, diarrhea, and alopecia, all of which are more prevalent among vegans.
Numerous studies have shown that vegans consume insufficient calcium and vitamin D, not only owing to the absence of dairy products but also due to calcium bioavailability problems in plant-based diets. Vitamin D insufficiency exacerbates calcium shortage further owing to impaired intestinal absorption.
Essential Nutrients for Vegans
- Protein: Ensure adequate protein intake by consuming a variety of plant-based sources like soy products, seitan, chickpeas, lentils, and nuts and seeds. Aim for approximately 0.8 grams of protein per kilogram of body weight.
- Vitamin B12: Since vitamin B12 is primarily found in animal products, vegans need to obtain it through fortified foods (cereals, plant-based milks) or supplements. The recommended daily amount is about 2.4 milligrams.
- Essential Fatty Acids: Consume whole grains, leafy green vegetables, and a small handful of unsalted nuts to obtain essential fatty acids.
- Iron: Include iron-rich plant sources like black-eyed peas, tofu, and dried fruits in your diet.
- Calcium: Choose plant-based sources of calcium like bok choy, broccoli, kale, tofu, and fortified plant milks.
- Vitamin D: Get regular sunlight exposure and consume fortified orange juice and soy products to boost vitamin D levels.
A Holistic Approach to Veganism
Veganism doesn't have to be all or nothing. By creating your own roadmap and being realistic about what you want to achieve, you'll be more satisfied with making the change. To ease your transition, Soble offers a few suggestions:
- Talk to your partner first. Explain your reasons for making the change. Your partner may decide to make the journey with you, or you may have to go it alone. If you do choose to eat differently, discuss how that will work in terms of shopping, meal preparation and dining out.
- Take notes. Write down which vegan foods you've enjoyed in the past and where to get them. This can include prepared meals from your local grocer, your preferred brand of soy yogurt or tasty entrées at nearby restaurants. This handy list will help with last-minute meal planning, and help take the stress out of shopping and dining.
- Understand your own expectations. Will you ensure that every item you eat has no animal products by reading ingredient labels? Or will you take a different approach and have a little ice cream at birthday parties? Veganism doesn't have to be all or nothing. Take a close look at your goals and objectives and do what works best for you. "By creating your own roadmap and being realistic about what you want to achieve, you'll be more satisfied with making the change," Soble says.
- Remove hurdles. Can't go vegan because there's no Whole Foods or Trader Joe's nearby? These days, you don't need a gourmet or organic grocery store to shop vegan, Soble says. "In Chicago, more chain stores are opening in underserved communities and offering not only fresh produce but soy products as well," he says. Farmer's markets are also more plentiful. And, you don't need to have organic foods or even fresh produce to be a vegan.