|
Nuts/Seeds
|
Protein
|
|
Almonds
|
13%
|
|
Walnuts
|
14%
|
|
Cashews
|
13%
|
|
Pistachios
|
9%
|
|
Sesame Seeds
|
11%
|
|
Sunflower Seeds
|
14%
|
|
Pumpkin Seeds
|
6%
|
|
Hemp Hearts
|
26%
|
|
Flax Seeds
|
12%
|
Raw nuts and seeds are stars in the world of healthy fats and oils and here they are on top of our choice of protein. When a food is selected as a top choice in two or all the macronutrients, it deserves a predominate place in your diet.
Many people I talk to mistakenly believed that the salt-free roasted almonds or seeds they snack on are raw. The fact is, most nuts and seeds sold are salted, deep fried and often flavored with additives like monosodium glutamate, turning a wholesome snack into an addictive food.
The best way to eat these concentrated nutrients is fresh and raw. What about dry roasted nuts and seeds where nothing is added? Does roasting transform the fatty acids found in seeds and nuts? New research says no, the healthy fats stay intact. But since oils are extremely complex and there is so much yet to understand, I say better safe than sorry. Eating raw insures undamaged oils with no additives, and raw nuts and seeds have a longer shelf life. Also, raw is not addictive; you are less apt to over-snack on these calorie-rich foods. One large handful a day is about right, two if you’re a runner or body building.
The real beauty of nuts and seeds is that, unlike meat, they are full of heart-friendly monounsaturated fat and oil soluble vitamins, and are a good source of fiber. I look closer at their benefits in the article: Healthy Oils In Raw Nuts And Seeds
A word about hemp hearts. I try not to get caught up in all the new fashion foods that change almost weekly, but here is a food to get excited about. Hemp hearts have a whopping 26 percent complete protein, which is unusual in the plant kingdom. But what I love about this food is its taste and versatility. Like all nuts and seeds hemp hearts make a great addition to any vegetable salad. Soft, with a nutty, sweet taste, we eat them by the handful. Today, hemp hearts have gone mainstream, so you can find them just about everywhere at an affordable price.
Store unshelled raw nuts and seeds in an airtight container in the refrigerator. A smart parent’s trick is to put a few days’ worth of nuts or seeds in a bowl within hand’s reach on the kitchen table. Add some raisins and you have a tasty healthy alternative to nutritionally useless candy.
Related Article: Protein In Raw Vegetables