What is Vegan Diet and what nuts are allowed on it
February 12, 2020 | Riley Hollick

What is Vegan Diet and what nuts are allowed on it?

Veganism is defined as a lifestyle that seeks to exclude all forms of animal exploitation and cruelty, whether for food, clothing or other purposes. For these reasons, the vegan diet is devoid of all animal products, including meat, eggs and dairy products. For various reasons, people choose to adopt a vegan diet.

In this part, we have gathered some information about the vegan diet and nuts to include in it, ready? Let’s begin.

You may read articles with a similar subject of allowed nuts on low carb, vegetarian, paleo, keto and Mediterranean diets also.

What do we have here?

  • What is a Vegan diet?
  • Pros and Cons
  • Who should follow a Vegan diet?
  • What to eat on the Vegan diet?
  • What to avoid on the Vegan diet?
  • Best nuts for Vegan diet

What is a vegan diet?

Vegans do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.


  • Filling, because it is high in fiber
  • healthy and easy to follow
  • environmental benefits


  • you may lack important nutrients
  • needs a lot of work

You may want to go vegan if you:

  • Want to prevent the animal slaughter
  • Want to prevent farm animals from suffering in agribusiness
  • Want to lose weight or maintain your healthy weight
  • Save the environment (even a little!)
  • Want to lower your blood sugar levels
  • Want to improve your kidney functions
  • Want to lower the risk of heart diseases
  • Want to reduce pain from arthritis.
  • Want to prevent cancers
  • Want to have a better mental health
  • Want to lower your stress
  • Want to have more harmony with nature

What to eat on the vegan diet?

  • Fruits
  • Vegetables
  • Grains
  • Healthy vegetable fats
  • Nuts and seeds
  • Legume
What to eat on the vegan diet

What to avoid on the vegan diet?

  • Meat
  • Poultry
  • Fish and seafood
  • Dairy and eggs
  • Bee product
  • Gelatin
  • Isinglass
  • Omega 3 fatty acids
  • Vitamin D3

Best nuts for vegan diet

Nuts play a more important part in vegan diet. As one of the plant-based proteins which can be a great source for your protein intake. Try to limit the nuts that are heavily salted or roasted in oil, for maximum nutritional benefits, eat them raw or toasted stovetop. The best nuts you can include in your vegan diet:

Best nuts for vegan diet peanuts

1- Peanuts

Much like other members of the legume family, peanuts are loaded with proteins with about 7 grams of protein per one-ounce serving. The good news for vegans and vegans is that when blended with a grain such as wheat, peanuts make a complete protein.

Best nuts for vegan diet almonds

2- Almonds

Similar to peanuts, almonds are a fabulous source of protein, providing 6 grams per one-ounce serving. And that protein content isn’t the only good news for vegans and vegans; almonds are also an excellent source of calcium.  Almonds may also be helpful in diabetes prevention as the unique mixture of protein, and dietary fiber helps regulate blood sugar and reduce the spike of sugars into the bloodstream.

Best nuts for vegan diet walnuts

3- Walnuts

As far as protein goes, walnuts are a bit leaner, providing up 4 grams per one-ounce serving. The ratio of protein to dietary fiber could be a good one, with two grams of dietary fiber per serving. This protein/fiber combination is helpful with blood glucose regulation and stability, and for this reason, eating walnut has been related to a decrease in type 2 diabetes risk.

Best nuts for vegan diet pistachios

4- Pistachios

If you’re looking for a leaner nut, pistachios are just the one – they contain the lowest calories and fat content of any nut. Still, this little green wonder is loaded with a high nutritional punch, wealthy with heart-healthy monounsaturated fats, protein, and many necessary vitamins and minerals. Pistachios contain about 6 grams of protein per one-ounce serving and 3 grams of dietary fiber. These little green nuts are also full of B vitamins, including vitamin B6, folate, biotin, and riboflavin.

Best nuts for vegan diet brazil nuts

5- Brazil nuts

Brazil nuts have the claiming rights to be the biggest nuts, which ensures there aren’t too many of them in a serving–only 5 to 6 nuts are a one-ounce serving. And they’re not just large–Brazil nuts are the highest in total fat as well as saturated fat per nut serving. It makes Brazil’s nuts a less cardiovascular choice than other nuts, even though they are on our list.

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