The Role of Nuts in a Vegan Diet

Natural Moreish R&D Team Member

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Veganism is turning into a popular diet or even lifestyle. Within the past few years, a lot of celebrities have gone vegan, and a wealth of different vegan products have appeared in stores. But, you may still be curious about what this consuming pattern includes — and what you can and can’t eat on a vegan diet.

These diets provide a lot of health benefits, but to collect all essential dietary components and desist nutritional deficiencies, you need to plan your vegan diet by considering your nutrient necessities. Adding nuts to your vegan diet can be an excellent foundation for a well-adjusted and delicious diet-pattern.

Now, brand new research is adding fuel to the plant-based diet fire by reporting that vegan protein is far healthier than meat for the heart.

Posted within the international journal of Epidemiology, researchers at the Institut national de la Recherche Agronomique in Paris and Loma Linda University in California observed that those who ate up large amounts of meat experienced an extended chance of heart disorder. The opposite was accurate for people who consumed the majority of their protein from plant-based sources, such as seeds and nuts.

What is vegan?

The term “vegan” was invented in 1944 by a tiny group of vegetarians who broke away from the Leicester Vegetarian Society in England to develop the Vegan Society. They decided not to eat eggs, dairy, or any other products of animal origin, in addition to avoiding meat, as do vegetarians. The term “vegan” was extracted by joining the first and last words of “vegetarian.”

Veganism is currently defined as a lifestyle that seeks to eliminate all forms of animal exploitation and brutality, be it from food, clothing, or any other purpose.

What can I eat on a vegan diet?

If you are planning to go vegan, you cannot use any sort of meat, seafood, eggs, dairy, or any other animal product, such as gelatin or honey. A well-balanced vegan diet is a combination of plant-based foods, such as vegetables, fruits, legumes, nuts, seeds, and grains.

There are just a few researches, including vegans as an experimental organization, but when vegan diets are without delay in comparison to vegetarian and omnivorous diets, they show a diffusion of health blessings. Vegetarian diets conferred protection towards metabolic and cardiovascular sicknesses and some cancers. Vegan diets, in particular, provided extra protection against weight problems, cardiovascular mortality, hypertension, type 2 diabetes, and showed a decreased chance of cancer.

The health benefits of nuts

Nuts are presently within the highlight because of their health advantages, and rightly so. Like seeds, the small, discrete nut packs an effective nutritional punch, and allows you to get the nutrients and minerals you want to have a healthful and balanced weight loss program.

They are individually an excellent source of protein, fiber, and omega-3s (healthy fats). Unquestionably, they are one of the healthiest foods there are for your brain and heart. In fact, a handful of nuts a day can decrease your risk of cardiovascular disease by 25%, thanks to their richness of unsaturated fatty acids and other vitamins and minerals. They are a nutritional substation and make great healthy snacks on the go.

Direct cross-cultural comparisons show that in countries where people eat more nuts, the occurrence of cardiovascular diseases is lower than in other countries. Controlled examinations show comparable relationships; not only have nuts been shown to reduce cholesterol levels, but to lower the risk of disease and death. In a survey of more than 34,000 Seventh-Day Adventists, those who ate nuts at least six times a week had a lower rate of heart attack as those who rarely consumed them.

vegan diet

Nuts and seeds in the vegan diet

In general, vegetarians and vegans tend to consume more nuts and seeds than non-vegetarians. This isn’t a new or nearby event; cultures worldwide have used nuts as staples in plant-primarily based foods for ages. In India, for instance, peanuts and peanut oil are leading ingredients of the vegetarian weight loss program and have been for lots of years. For most modern vegans, nuts are not perceived as occasional or snack meals, but they are always consumed as part of the main meals.

Calcium can be reached from plant-based foods like pistachios, almonds, hazelnuts, and brazil nuts. Besides, brazil nuts have the highest amount of selenium. When it comes to the supply for zinc, vegans have to make smart decisions because the most significant amounts are naturally found in animal products like meat and dairy. Here, nuts can make participation, especially pine nuts and brazil nuts. It’s more challenging to get iron from plant-based foods, but the combination of vitamin C-rich vegetables and fruits helps to receive iron from almonds, cashews, pistachios, or hazelnuts.

Who says the only way to enjoy nuts is by the handful? There are a lot of creative ways to add seeds and nuts to your meals and snacks. And if you are not in the crunching mood right now, just about all nuts can be formed into a “butter” or oil, or pounded into a powder. You can add your favorite nuts or seeds to:

  • Granola, trail mix, or dry cereal;
  • Hot breakfast cereal;
  • Rice, pasta or grain pilaf;
  • Whole-grain cookies, pancakes, muffins, or waffles;
  • Leafy green salad;
  • Homemade bread;
  • As the main ingredient in a vegetable gravy, pate, loaf or burger;
  • Soy yogurt;
  • Stir-fry or cooked veggies;
  • Smoothies and other delicious beverages;
  • Soup (you can try gourmet vegan soup made with cashew butter);
  • casseroles, Chili, gratins;
  • Pie crust, vegan pudding, cake, nondairy frozen dessert and ice-creams, other desserts.


If you choose to go vegan or raw-vegan, you cannot eat animal products or cooked foods. Nuts in a raw-vegan diet are even more critical because vegans eliminate legumes as protein sources from their diet.

Nuts are identified by being “ready to eat” and easy to carry like a snack. You can add them to different dishes, either cooked, soaked or raw, and ground for meals, and milk. It can be assumed that vegans can use more nuts than other people.

What do you think? If vegan, do you use nuts in your daily diet?


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