Raw Food: Know Your Nuts
Whether you are new to raw food preparation, or have been eating this way for a while, you have probably noticed that nuts are used in many raw food recipes to replace traditional ingredients such as cheese and other dairy products. Dairy contains unhealthy animal fat and other substances you may want to avoid. Nuts provide protein, “healthy” fat, fiber, vitamins and minerals. We used to think that nuts just made us fat. Now we know that they can help fight heart disease, diabetes, cancer and more. Remember, Soaking nuts is an important part of making them digestible and eliminating enzyme inhibitors so that your body can get the most nutrition from them.
Before we start discussing all of the incredible benefits of nuts, one thing should be cleared up. It involves the pasteurization of nuts. Because of legislation in the U.S., most of the nuts we buy are not truly raw. If they have been shelled, they have most likely seen steam, and many nuts are dried with heat in order to reduce moisture. They are not sprout-able. You can find truly raw nuts, you just have to look. On-line is a good place to start. That being said, nuts are still powerful foods that become a great compliment to your raw diet.
Let’s take a quick look at some of the most used nuts and what they provide:
Walnuts: Now considered a “super food”, walnuts are one of the nutritious nuts. They are high in alpha-linolenic acid and omega 3 fatty acids. Omega-3s help reduce the potential for heart disease, cancer, stroke, diabetes, high blood pressure, obesity and clinical depression. Studies have shown that eating walnuts can reduce LDL (bad) chlosterol, and also help with diabetes. Good in salads, pates and flat breads.
Almonds: High in protein, zinc and calcium, almonds are also a great source of vitamin E magnesium, calcium, potassium and iron. Another nut that can help reduce bad cholesterol. Many uses including pates, milks, and crusts.
Brazil Nuts: Extremely high in selenium which is a powerful antioxidant. It also improves mood and mental performance. They are also high in minerals such as zinc, copper, iron, and magnesium. Makes a very rich nut milk and are great in spreads.
Cashews:Like the other nuts, cashews are a good source of protein and fiber. They are also a good source of potassium, B vitamin, foliate, magnesium, phosphorous, selenium and copper. Extremely versatile in raw food recipes. Spreads, “cheeses”, cheese cakes, ice creams, dips, etc.
Pecans: Zinc, vitamin E, vitamin A are only a part of what these tasty nuts provide. They also have been proven increase the results of a diet designed to lower cholesterol. Makes an interesting milk, great in salads and also a good addition to raw desserts.
Hazel Nuts: Once again, a great resource for lowering cholesterol. In addition to protein, fiber and iron, hazel nuts also bring vitamin C, and the B vitamins to the table. Great in raw desserts and breads.
Pine Nuts: Good for your cardiovascular system, and filled with calcium, vitamins D, C and A. Pine nuts can be good for your eyes and immune system. Great as a substitute for Parmesan cheese and adding a salty zip to many dishes.
Macadamia Nuts: One of the few nuts that have palmitoleic acid, a monounsaturated fatty acid. It is said to help reduce stored body fat by increasing metabolism. They are also rich in omega 3’s and vitamin A, thiamine, riboflavin, niacin, and iron. Wonderful in desserts, spreads, salads, pates.
We once used to think of nuts as just fat laden treats that we should stay away from. Now, they are becoming an important element for health. They are nutrient dense and also satisfying. Remember, a little goes a long way!
Zoe V. wrote on April 6, 2010
Susan, I incorporate all the nuts you have stated above into my diet. Generally, I soak them overnight to release more nutrients and make them more digestible. However, I notice that I’m being more gassy after eating dishes involving nuts. I don’t know if they are the contributor or something else. Can you tell me from your experience what foods create most gas and how to reduce/avoid that problem. I’ll appreciate it. 🙂
Susan wrote on April 6, 2010
I am a total believer in Biochemical Individuality. I think you need to figure out what happens in your body. Do a little test….no nuts for a while then introduce them and see what happens. We are all so different. And at different times, we are different. Sometimes I thrive on nuts, other times they don’t seem to like me at all. I think it is a matter of finding out what your body likes.
Susan wrote on March 3, 2010
Most “raw” cashews that you buy have been steam treated to get the shells off. (see above). You can find true raw cashews if you look online.
Elizabeth wrote on March 3, 2010
Hi Susan,
What do you know about how they process cashews? Are they really raw?
Thanks.
laxmi wrote on November 5, 2009
I agree nuts are the best healthy alternative and so easily accessible! Thanks for sharing the valuable information.
Christine wrote on November 5, 2009
Changing my view on nuts has been a challenge too, I always avoided them due to the fat content and calories, but have embraced them in more recipes and have a pantry full of them now.
Eating Raw Foods Info wrote on November 4, 2009
It’s been hard for me to adjust my thinking that it’s ok to eat nuts almost daily. As you mentioned, I have always thought of them as “fats.”
I have been incorporating more almonds and cashews into my diet. I have a recipe for “cheese” made from nuts which is delicious.
pure2raw twins wrote on November 4, 2009
It is so sad that US has to pasteurize everything!! I love all nuts except for pine nuts… for some reason they do not sit well with me.
Susan wrote on November 6, 2009
Have you tried soaking them? It would be interesting to see if it made a difference.