Because of the recent data coming out of the Adventist HS - 2 (vegans who
consume nuts and seeds regularly end up living 7 - 8 years longer than vegans who do not), I have been enjoying flaxseeds, walnuts, pecans, cashews, pumpkin seeds, poppy seeds on a daily basis.
I consume nuts and seeds every day, following the daily dozen.
For most individuals they can
consume nuts and seeds in moderation.
From the anecdotes and papers from experts like say McDouggall that I have read, most people eating a pretty clean whole foods plant based diet in America, including
consuming some nuts and seeds, seem to get around 10 to 15 % of calories from fat in their diet.
The longest living 7th Day Adventists were vegans that
consumed nuts and seeds frequently through the week.
The Seventh Day Adventists that
consumed nuts and seeds lived longer on average than vegans not consuming them.
To avoid those conditions, dietary experts recommend ramping up your daily dose of fruits and vegetables, substituting whole grains for refined carbs, replacing fatty red meat with omega -3-rich fish, cooking with olive or sesame oil instead of hydrogenated vegetable oil,
consuming nuts and seeds and foods with high levels of antioxidants, and drinking plenty of fluids, especially purified (but not distilled) water.
Sunflower seeds also contain one of the highest levels of phytosterols of commonly
consumed nuts and seeds.
Not exact matches
To Susan K: It sounds like you were using sunflower
seeds with the shell left on, they are less popular than the shelled ones but cheaper
and sometimes salted, it's time
consuming to shell them so they tend to be eaten as a leisurely snack, a bit like pistachio
nuts.
However, most
nuts and seeds have anti-nutrients like phytic acid that can make all the previously discussed important nutrients less bioavailable when you
consume them.
PUFA's are considered Essential Fatty Acids (EFAs) because our bodies can not synthesize them, so we must
consume them from foods like
nuts and seeds.
Nuts and seeds, fish, eggs, poultry
and natural protein powders made from rice
and / or pea protein are the best forms of protein to
consume during a cleanse.
My wife
consumes this primarily,
and she usually adds mixed
nuts, flax / chia
seeds, coconut shreds,
and some dried fruit to this as well.
If you happen to be a vegetarian, there are other ways to obtain omega 3's, such as
consuming certain
nuts (walnuts
and flax
seeds are good sources).
You see, raw foods (fresh fruits, vegetables,
nuts,
seeds,
and a few others),
consumed in the same state as we'd find them in nature (technically, nothing heated above 115F46 C), are considered to provide optimum nutritional value while retaining the natural enzymes that may help us to digest those same foods (when foods are cooked, your pancreas must take on this monumental task on its own — not too much fun for the l'il pancreas).
When
consumed in moderation, the high fiber content of
nuts and seeds can curb your appetite helping you to avoid excess calorie intake.
Canola Oil — most canola is GMO, canola oil is partially hydrogenated, high in Omega 6's (which we already
consume enough of from
nuts and seeds), causes inflammation.
It is most commonly
consumed by humans in infusions extracted from the
seed of the coffee plant
and the leaves of the tea bush, as well as from various foods
and drinks containing products derived from the kola
nut.
Consume more oats, brown rice
seeds, greens
and nuts.
Plus, it makes the
nuts,
seeds, grains
and legumes more easily digestible, which can help you keep on track with you weight by not backing up your digestion after
consuming them.
Aim to get as many servings of fruits
and veggies in per day, but also
consume a variety of
nuts,
seeds, legumes, beans,
and whole grains.
A raw foodist avoids heat - processed grains
and most animal products (although some
consume raw fish, milk
and meat); raw foodists eat
nuts,
seeds, sprouted grains, fruits
and vegetables — ones that haven't been heated past 118 °F.
What you need to
consume are unsaturated fats that are found in
nuts, avocados, olive oil, soybeans,
and flax
seed.
But, be careful not to
consume these extra calories by eating junk foods... be sure to pick nutritious snacks (fruits, vegetables,
nuts and seeds)
and / or eat slightly larger portions at each meal.
Hallmarks of the Mediterranean diet include: a variety of minimally processed whole grains
and legumes as the staple food; plenty of a huge diversity of fresh vegetables
consumed on a daily basis; fresh fruits as the typical daily dessert; cold pressed extra-virgin olive oil,
nuts,
and seeds as the principal source of fat; moderate consumption of fish; dairy products
consumed in low amounts; red
and processed meat
consumed in very low frequency
and amounts;
and wine
consumed in low to moderate amounts only with meals.
Raw vegan bars,
nuts,
seeds,
and fruits are portable
and easy to pack
and consume in a pinch.
Avoid all trans fats without any excuses (the more processed a certain product is, the worse its fats
and carbs are for you)
and replace them with polyunsaturated
and monosaturated fats by
consuming more oily fish,
seeds,
nuts, olive oil
and avocados.
They are instead encouraged to
consume lots of non-starchy vegetables, lean meats, fish, full - fat dairy products, all kinds of
seeds and nuts.
Foods with high concentrations of lectins, such as beans, cereal grains,
seeds,
and nuts, may be harmful if
consumed in excess in uncooked or improperly cooked form.
What I do: I personally still feel comfortable sprouting
nuts and seeds and consuming them regularly.
When clients
consume few processed, junky foods
and emphasise fruit, vegetables,
nuts,
seeds and lean protein sources, they often make the mistake of believing they can eat as much as they like
and still lose weight.
Tryptophan is processed properly in the brain when
consumed with a small amount of low glycemic index (GI) carbohydrates such as vegetables
and nuts and foods rich in vitamin B6 such as eggplant, sunflower
seeds, pistachio
nuts, kangaroo, pasture - raised chicken, turkey,
and wild salmon.
Vitamin E is very difficult to
consume through diet because it's not found in many foods (sunflower
seeds and some
nuts contain this vitamin).
Vegans can get plenty of calcium from their diet without supplements by
consuming dark green vegetables
and nuts or
seeds daily.
It is, however, simple
and inexpensive to do at home
and can greatly increase the nutrient content of the
seeds and nuts you
consume.
Sometimes referred to as «The Cave Man Diet,» the Paleolithic diet focuses on real, pre-agricultural whole foods such as wild - caught seafood, pastured meat
and eggs, vegetables, fruit,
nuts and seeds,
and eschews dairy, legumes, grains
and all processed, industrialized foods such as wheat flour, high fructose corn syrup
and soy bean oil, which form the majority of calories
consumed in a Standard American Diet.
The alkaline diet — also known as the alkaline ash diet
and the alkaline acid diet — requires you cut out meat, dairy, sweets, caffeine, alcohol, artificial
and processed foods,
and consume more fresh fruits
and veggies,
nuts,
and seeds.
It is worth noting though, that because many types of
nuts and seeds do contain phytic acid
and other anti-nutrients that disrupt optimal digestion, it's recommended that you
consume them in moderation.
No longer called the «Meat & Beans» group, this change was brought about to emphasize the importance of
consuming a balanced variety of LEAN protein sources from seafood, lean meat, poultry, eggs, dry beans & peas, soy products,
and unsalted
nuts &
seeds.
So, no mistake here —
nuts and seeds are very high in fat
and should be
consumed sparingly!
Consume seeds, grains,
and nuts that are soaked, sprouted, fermented, or naturally leavened in order to neutralize a portion of the naturally occurring anti-nutrients in these foods.
The longest living 7th Day Adventists were the vegans that
consumed a fair amount of
nuts and seeds weekly.
• Increase the amount of plants
and plant products you
consume - fruits, vegetables, legumes, grains,
seeds,
and nuts.
Grains, beans,
nuts and seeds are foods that should not be
consumed raw.
Add to those salty
and sugary
nut butters,
seeds and other
nuts,
and now instead of being on a 5 % -15 % vegan fat diet, you are
consuming 25 % -30 % -35 % + of your calories from fat.
They do not have to
consume nuts,
seeds and avocadoes to get healthy fats..
The bioavailability may be increased by
consuming it with a bit of black pepper,
and something that includes some fat, such as tahini,
nuts, or
seeds.
For the time being I am going to rely on the small amount that my body can make from the ALA in flax
and chia
seeds along with the
nuts I
consume.
The only fat getting
consumed on a regular basis is from avocados, coconuts, almonds, walnuts, cashews, other
nuts,
seeds,
and a small amount of oils in salads, desserts, or in cooking veggies on the frying pan.
However,
consuming conventionally grown
nuts and seeds may also be providing you with a large dose of pesticides.