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Are nuts addictive or is it just me? I have been raw for quite some time and I still reach for the nuts and seeds. What the heck is going on? Is it that fatty satisfying taste we all crave or is it that crunch that we miss? Maybe we should eat more fruit! I don't know, I'm no raw guru. :)
However, I did a little survey and most raw foodists eat nuts because they "feel satisfied" afterwards. I think when one is hungry they don't want to wash their veggies or fruits, they want food now! So, if they have nuts and seeds on hand, they eat a few, then a little more and in 5 mins or so they eat the whole bag and then don't want to eat their salad cause their "full". I have a few ideas one can do to stop or minimize this habit.

1. Plan ahead. Wash your fruits and veggies a few days before and keep them in the fridge.
2. Drink water! Most people are thirsty and don't even know it.
3. Don't buy so many nuts and seeds. (common sense, but I had to say it)
4. Soak your nuts and seeds. You will eat less this way, and they will be more digestable.
5. Get out more! If you are busy, you don't have time to think of food.
6. Buy your nuts and seeds in the shell! They will be fresher and you'll eat less!

If you want to add some crunch to your salads add some minced cauliflower, chopped radish, cubes of apple or a little carrot..

What about nut butters?
What about them? How raw are they? Who knows? I sure don't. I don't stand next to the cooked foodist that puts them through the nut grinder. So, don't eat them. Make your own and save some money. Soak some nuts, and blend them up. It's that simple. But...if you can't resist a little nut butter, get some from the Rejuvenative Co. They make superior nut butters.

How do I know if my nuts are truly raw?
The best way to know is if you pick them yourself or you know someone that has nut trees and all. A lot of the people don't have access to nut trees and buy their nuts either in a health food store or "reliable" sources online. I say reliable because you still don't know exactly at what temp. they are dried. One day a farmer can dry nuts at 115 degrees F. and the next day some other guy can dry them at 125 degrees F, cause he probably hates his job and thinks to himself, "If I dry these nuts at 125 degrees F. they will dry faster and I will go home earlier..."

You know what? Some people just don't care if their nuts and seeds are truly raw! I don't blame them. In this strange world we just don't know for sure. So...my mission is to source out the most freshest, rawest, nuts and seeds and bring them to you! I want to visit these organic and bio-organic farms and see how my nuts are harvested and dried! I want to know the facts! I want to see the process!

So, my little nut lovers, all I can say is to be happy. If it ain't raw, no worries. Just be conscious and don't get too obsessed about your nuts and seeds. You are the nut!

Here are some nuts and seeds that are really raw (even in Health Food Stores)

1. Almonds
2. Sunflower Seeds
3. Sesame Seeds
4. Flax Seeds

Here are some nuts that you should be wary about.

1. Pecans
2. Walnuts
3. Pine Nuts
4. Pumpkin Seeds
5. Hazelnuts
6. Macadamia Nuts

Nuts that are not raw, or rare to find raw!

1. Cashews
2. Brazil Nuts
3. Pistachios

Here are some interesting facts about nuts and seeds! Enjoy!

In a study by Rogelio Almario et al. the addition of walnuts in the diet did not influence the body weight.
Despite an significant increase of 400 calories daily in a regular diet and 360 calories in a low fat diet, individuals in both groups (regular and low fat diet) did not see an increase in their body weight.

K. McManus et al. have recently published in the International Journal of Obesity a study comparing the weight loss of individuals either on moderate-fat diet and low-fat diet.
In both groups, the daily energy intake was similar but the energy from fat was different. 35 % of energy came from fat in the moderate-fat diet and 20 % only in the low-fat diet. The moderate fat diet was richer in polyunsaturated fatty acids but equal in saturated fatty acids to the low-fat diet.

People on the moderate diet were recommended to use nuts, nut butters and nut oils.
After 18 months of diet, the body weight in the moderate fat diet was more important than in the low-fat diet.

Nuts consumption, when the diet is controlled in energy, does not increase the body weight.

Nuts are rich in fats and that is the main reason why they are not really appreciated. Nowadays, many people are on a low calorie diet or are really concerned by their weight. Eating nuts in reasonable amounts will not increase your weight.

60 % of the calories in nuts come from fats. Macadamias and pecan are the richest with more than 70 g of fats per 100 g. Cashews and pistachios are the least caloric.

Being rich in fats does not mean that nuts are bad for our health. On the contrary, their fats are mostly unsaturated and are beneficial in the prevention of coronary heart disease and in lowering LDL cholesterol.
However, Brazil nuts, macadamias, cashews and pine nuts also contain large amounts of saturated fats.

Brazil nuts, pine nuts and walnuts provide also polyunsaturated fatty acids with the two essential fatty acids: linoleic and alpha linolenic acids. Walnuts are especially rich in alpha linolenic acid with 9 mg per 100 g.

Nuts are high in proteins, providing between 8 and 21 grams of proteins per 100 g. However, like cereals, nuts are deficient in lysine, one of the essential amino acid. Their protein is therefore called incomplete. Legumes or dairy products eaten along the day will provide this amino acid.

Nuts contain approximately 100 mg of calcium per 100 g. Almonds, hazelnuts and Brazil nuts being the richest in this mineral. Pine nuts are the poorest with only 8 mg of calcium per 100 g.

They are also good sources of iron and zinc, providing respectively 4 and 3 mg per 100 g.
Almonds, hazelnuts, peanuts and pistachios are the richest in iron with a little bit more than 4 mg per 100 g.

Cashews are the winner for the zinc content. They contain 6 mg of zinc per 100 g. Brazil nuts, pecan and pine nuts are next after cashews.

Magnesium, phosphorus, potassium, B vitamins, vitamin E and fiber are also well represented in nuts.



Back to Raw Food Articles	>>I'm Nuts! by Alex Malinsky
Are nuts addictive or is it just me? I have been raw for quite some time and I still reach for the nuts and seeds. What the heck is going on? Is it that fatty satisfying taste we all crave or is it that crunch that we miss? Maybe we should eat more fruit! I don't know, I'm no raw guru. :) However, I did a little survey and most raw foodists eat nuts because they "feel satisfied" afterwards. I think when one is hungry they don't want to wash their veggies or fruits, they want food now! So, if they have nuts and seeds on hand, they eat a few, then a little more and in 5 mins or so they eat the whole bag and then don't want to eat their salad cause their "full". I have a few ideas one can do to stop or minimize this habit. 1. Plan ahead. Wash your fruits and veggies a few days before and keep them in the fridge. 2. Drink water! Most people are thirsty and don't even know it. 3. Don't buy so many nuts and seeds. (common sense, but I had to say it) 4. Soak your nuts and seeds. You will eat less this way, and they will be more digestable. 5. Get out more! If you are busy, you don't have time to think of food. 6. Buy your nuts and seeds in the shell! They will be fresher and you'll eat less! If you want to add some crunch to your salads add some minced cauliflower, chopped radish, cubes of apple or a little carrot.. What about nut butters? What about them? How raw are they? Who knows? I sure don't. I don't stand next to the cooked foodist that puts them through the nut grinder. So, don't eat them. Make your own and save some money. Soak some nuts, and blend them up. It's that simple. But...if you can't resist a little nut butter, get some from the Rejuvenative Co. They make superior nut butters. How do I know if my nuts are truly raw? The best way to know is if you pick them yourself or you know someone that has nut trees and all. A lot of the people don't have access to nut trees and buy their nuts either in a health food store or "reliable" sources online. I say reliable because you still don't know exactly at what temp. they are dried. One day a farmer can dry nuts at 115 degrees F. and the next day some other guy can dry them at 125 degrees F, cause he probably hates his job and thinks to himself, "If I dry these nuts at 125 degrees F. they will dry faster and I will go home earlier..." You know what? Some people just don't care if their nuts and seeds are truly raw! I don't blame them. In this strange world we just don't know for sure. So...my mission is to source out the most freshest, rawest, nuts and seeds and bring them to you! I want to visit these organic and bio-organic farms and see how my nuts are harvested and dried! I want to know the facts! I want to see the process! So, my little nut lovers, all I can say is to be happy. If it ain't raw, no worries. Just be conscious and don't get too obsessed about your nuts and seeds. You are the nut! Here are some nuts and seeds that are really raw (even in Health Food Stores) 1. Almonds 2. Sunflower Seeds 3. Sesame Seeds 4. Flax Seeds Here are some nuts that you should be wary about. 1. Pecans 2. Walnuts 3. Pine Nuts 4. Pumpkin Seeds 5. Hazelnuts 6. Macadamia Nuts Nuts that are not raw, or rare to find raw! 1. Cashews 2. Brazil Nuts 3. Pistachios Here are some interesting facts about nuts and seeds! Enjoy! In a study by Rogelio Almario et al. the addition of walnuts in the diet did not influence the body weight. Despite an significant increase of 400 calories daily in a regular diet and 360 calories in a low fat diet, individuals in both groups (regular and low fat diet) did not see an increase in their body weight. K. McManus et al. have recently published in the International Journal of Obesity a study comparing the weight loss of individuals either on moderate-fat diet and low-fat diet. In both groups, the daily energy intake was similar but the energy from fat was different. 35 % of energy came from fat in the moderate-fat diet and 20 % only in the low-fat diet. The moderate fat diet was richer in polyunsaturated fatty acids but equal in saturated fatty acids to the low-fat diet. People on the moderate diet were recommended to use nuts, nut butters and nut oils. After 18 months of diet, the body weight in the moderate fat diet was more important than in the low-fat diet. Nuts consumption, when the diet is controlled in energy, does not increase the body weight. Nuts are rich in fats and that is the main reason why they are not really appreciated. Nowadays, many people are on a low calorie diet or are really concerned by their weight. Eating nuts in reasonable amounts will not increase your weight. 60 % of the calories in nuts come from fats. Macadamias and pecan are the richest with more than 70 g of fats per 100 g. Cashews and pistachios are the least caloric. Being rich in fats does not mean that nuts are bad for our health. On the contrary, their fats are mostly unsaturated and are beneficial in the prevention of coronary heart disease and in lowering LDL cholesterol. However, Brazil nuts, macadamias, cashews and pine nuts also contain large amounts of saturated fats. Brazil nuts, pine nuts and walnuts provide also polyunsaturated fatty acids with the two essential fatty acids: linoleic and alpha linolenic acids. Walnuts are especially rich in alpha linolenic acid with 9 mg per 100 g. Nuts are high in proteins, providing between 8 and 21 grams of proteins per 100 g. However, like cereals, nuts are deficient in lysine, one of the essential amino acid. Their protein is therefore called incomplete. Legumes or dairy products eaten along the day will provide this amino acid. Nuts contain approximately 100 mg of calcium per 100 g. Almonds, hazelnuts and Brazil nuts being the richest in this mineral. Pine nuts are the poorest with only 8 mg of calcium per 100 g. They are also good sources of iron and zinc, providing respectively 4 and 3 mg per 100 g. Almonds, hazelnuts, peanuts and pistachios are the richest in iron with a little bit more than 4 mg per 100 g. Cashews are the winner for the zinc content. They contain 6 mg of zinc per 100 g. Brazil nuts, pecan and pine nuts are next after cashews. Magnesium, phosphorus, potassium, B vitamins, vitamin E and fiber are also well represented in nuts.
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