Nuts are generally an important component of raw food diets. The book "The Raw Food Revolution Diet" recommends nuts, seeds and products derived from these foods as a calorie-dense source of essential vitamins and minerals. Nuts also contain quite a bit of fat and protein, which are important aids in body functions such as cell and muscle development.
Function
In raw food diets, nuts and seeds provide certain dietary staples that other raw foods, such as fruits and vegetables, cannot. Raw nuts contain quite a few calories and grams of fat, while water-based produce isn't as calorie-dense. According to Dr. Mehmet Oz, raw nuts also contain natural enzymes that make it easier for your body to absorb their nutrients and digest them. All you need to do to trigger these enzymes is soak the nuts overnight before consuming them. Roasted nuts and seeds have been heated, which destroys these enzymes.
Types
There are many different types of nuts, seeds and related products that you can reap benefits from on a raw-food diet. Most raw foodists like to work a variety of raw-nut products into their diet. You can start simple, with raw almonds, cashews, sunflower seeds and other familiar favorites, before working you way up to more exotic fare like flaxseeds and chia seeds. You can also find nut milk and nut butters at health food stores that meet the qualifications for a raw food diet.
Protein
Protein is one of the biggest selling points for including nuts in your raw diet. Because raw foodists generally do not eat meat, fish, eggs, dairy products or any other items derived from animals, they must eat only plant-based proteins. Many of these protein sources, such as quinoa, require cooking. Nuts and products derived from nuts and seeds are rich in protein. For example, 1 cup of raw almonds contains 29 g of protein. Likewise, 1 cup of raw sunflower seed butter offers 50 g of protein.
Calories and Fat
Many people who stick to a solely raw diet have trouble getting enough calories and fat each day. That's because the majority of raw fruits and vegetables contain very few calories and fat, though they are chock-full of nutrients. Though some people may shy away from high-calorie nuts, they are just the supplemental food that many raw diets require to be well-rounded and healthy. It doesn't take a large serving of nuts or nut products to get plenty of calories. For example, a cup of raw walnuts, which is likely far more than you'd consume in one day, contains 785 calories.
Choosing products
When you're shopping for nuts, seeds and related products, you'll want to make sure that they are appropriate for your raw-food diet. Select nuts and seeds that are fully raw, meaning that they have not been roasted or pasteurized. The same rules apply to nut butters and nut milks. Fresh, raw versions of these items are often available at health-food stores, but may be difficult to find at mainstream grocery stores.
References
- "The Raw Food Revolution Diet;" Cheri Soria, Brenda Davis and Vesanto Melina; 2008
- The Dr. Oz Show: Raw Food Challenge
- "12 Steps to Raw Foods"; Victoria Boutenko; 2007
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