What is Vegetarian Diet and what nuts are allowed on it
February 12, 2020 | Mia Neale

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

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

It might be delicious to go vegetarian. You can choose from any fruit, vegetable, bean, and whole grain. There is an endless variety. Whether you choose to eat this way all your life or include some vegetarian meals in your week, you can make this work for you.

In this part, we have gathered some information about the vegetarian 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, vegan, paleo, and Mediterranean diets also.

What do we have here?

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

What is vegetarian diet?

A vegetarian does not eat meat or fish, but there are different types of vegetarians. Some consume eggs and dairy products, while the strictest kind, vegans, eat no animal products at all, including honey. Some people call themselves vegetarians, but they consume fish.

A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. There is no single type of vegetarian diet.

Instead, vegetarian eating patterns usually fall into the following groups:

  • The vegan diet, which excludes all meat and animal products
  • The Lacto-vegetarian diet, which includes plant foods plus dairy products
  • The Lacto-ovo-vegetarian diet, which includes both dairy products and eggs

People who follow vegetarian diets can get all the nutrients they need. However, they must be careful to eat a wide variety of foods to meet their nutritional needs

Pros:

  • Very nutritional
  • Heart-healthy and easy to follow

Cons:

  • Might miss the meat
  • Moderately expensive

You may want to follow a vegetarian diet if you:

  • Want to lose some weight in the healthiest way possible
  • Want to protect animals and environment
  • Want to get more fiber in your daily diet
  • Don’t like meat and poultry
  • Want to lower your cholesterol levels
  • Want to live longer than non-vegetarians
  • Have a healthy radiant skin
  • Want to reduce the risks of depression and Alzheimer
  • Want to lower the risks of stroke and obesity

What to eat on the vegetarian diet?

  • Fruits
  • Vegetables
  • Grains
  • Healthy fats and proteins like eggs
  • Nuts and seeds
  • Legume
  • Dairy product and honey
Vegetarian and vegan diet pyramid

What to avoid on the vegetarian diet?

  • Meat
  • Poultry
  • Fish and Seafood
  • Every animal fleshes

Best nuts for vegetarian diet

Nuts play a more important part in the vegetarian 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 stove-top. The best nuts you can include in your vegan/vegetarian diet:

Best nuts for vegetarian diet - peanut

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 vegetarians is that when blended with a grain such as wheat, peanuts make a complete protein.

Best nuts for vegetarian 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 vegetarians; 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 vegetarian diet - walnut

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 vegetarian 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 vegetarian 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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