Vegan is a way of eating that excludes any and all animal products. Food items such as meat, eggs, dairy, honey, and other animal-based dishes and ingredients are excluded from a vegan person's diet.
In the US it is estimated that around 3% of Americans consider themselves vegan and follow a vegan diet (WebMD).
However, excluding animal products from your diet can be difficult and could possibly put the consumer at risk of nutritional deficiencies. To mitigate that risk you must make sure your vegan diet is well-planned and rich in essential nutrients.
Why do people follow a vegan diet?
There are a variety of reasons people choose to go vegan, but the notable ones are:
- Environmental reasons
- Ethical reasons
- Health benefits
What can vegans eat?
- Nuts and seeds
- Fruits and vegetables
- Vegetable oils
- Dairy substitutes (soy milk, coconut milk, almond milk, vegan cheese etc)
- Meat substitutes
- Legumes (lentils, beans, peas)
- Rice, pasta, bread
While the above is not an exhaustive list, it gives an idea of what a vegan diet comprises of.
Customers can purchase bulk nuts and wholesale nuts from OlamNuts.com.
Are nuts healthy?
The short answer is ‘Yes’. Nuts are healthy and there are other reasons as well to incorporate them in your diet. Some of them are:
- Portable and convenient
- Versatile – consumed as a snack or used as an ingredient
- Can be incorporated in any diet, especially vegan
Did you know that consuming nuts in supplement of a healthy lifestyle could possibly increase your life span? A study conducted by Oxford University in 2015 confirmed a link between peanut and nut intake and lower mortality rates.
The study was quoted to have concluded: “Men and women who eat at least 10 grams of nuts or peanuts per day have a lower risk of dying from several major causes of death than people who don’t consume nuts or peanuts.”
The study was published in the International Journal of Epidemiology (Science Daily).
If living longer does not convince you to go nuts over nut ingredients, let us take a look at some of the health benefits one experiences if they include nuts as an ingredient in their healthy food and beverage options.
Five benefits of nuts are:
May help in effective weight management: Despite being considered a high-calorie food item, consuming nuts in addition to a healthy lifestyle could help in the effective management of weight (Health Line).
A study in 2014 studied the positive effect of almond consumption had on overweight women, who saw a significant decrease in body weight and waist size.
May reduce Inflammation: Due to nuts’ strong anti-inflammatory characteristics, consuming nuts could possibly reduce inflammation.
There are studies to back the notion that consuming nuts as part of a healthy diet may help in fighting chronic, long-term inflammation; especially in vulnerable people who are diagnosed with health disorders such as diabetes, kidney disease, and other issues (Health Line).
May reduce heart attack risk: Nuts may significantly lower your risk of heart attack and stroke. Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits (Health Line).
May reduce blood clotting: Nuts contain omega-3 fatty acids, which may contribute to reducing the risk of cardiovascular diseases. Harvard Health reports that omega-3 may keep the blood in your body from clotting.
It further goes on to claim that consuming nuts may help relax your blood vessels they are “rich in arginine, an amino acid needed to make a molecule called nitric oxide that relaxes constricted blood vessels and eases blood flow”.
Healthy nutrient profile: Nuts are very nutritious in nature, and an ounce (28 grams) contains: Protein (5 g), Fiber (3 g), Vitamin E (12 percent of RDI), Copper (23 percent of RDI), Magnesium (16 percent of RDI). For the full nutritional profile of nuts click here.
Vegan recipes with nut ingredients
Now that the reasons to go vegan and the benefits of incorporating nuts as an ingredient in your plant-based diet have been established, let us look at some nut-based vegan recipes.
They are tasty, great for your body, and kinder to the planet!
The following recipes are courtesy One Green Planet:
Pistachio Almond Tofu: As the name suggests the dish contains two nuts. The delectable vegan and gluten-free dish is very versatile as it can be an entrée for dinner, can be topped off in a salad, and even used as an ingredient in your sandwich.
Nuts, Seeds and Stuff Burger: The name is a mouthful but if you are a burger aficionada, you’d probably won’t worry about it. The ingredients include sweet potato, wild rice, walnuts, tofu, sunflower seeds, and flaxseed. Add this patty to a sesame bun and you’ve got yourself a winner.
Walnut Taco Meat: Some people who go vegan for cruelty reasons may still miss having ‘meat’ in their food. This is their go-to dish when craving for some ‘meat’. Since walnuts are meaty they make a perfect substitute for meat in your tacos. Pack your tortillas with some salsa, cashew sour cream, and guacamole to elevate your Taco Tuesdays to a whole new level!
No-Bake Cherry Chocolate Cheesecake: Craving for some dessert to wash down that 'meaty' taco? Look no further than this gluten-free, vegan dessert that tastes as heavenly as it looks. The dark chocolate and cherry join forces with cashew cream and hazelnut crust that will help you forget your troubles.
Espresso Chocolate Hazelnut Fudge: Rounding off the recipe list is another sweet treat that has chocolate, coffee and hazelnuts coming together in a gooey delicious fudge. Will you dare to resist?
Customers can purchase bulk nuts and wholesale nuts from our website (click here).
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