Nuts
In the previous blog of the Happy Plate, you have already read, that nuts and seeds are the foods every vegan should include into their diet.
Many of us try to completely avoid nuts because of their calories. Indeed nuts contain lots of calories and fats (unsaturated). However, studies have shown, that people who eat nuts daily are predominantly slim and in a good relationship with their weight.
Tipp: By grabbing a pack of nuts at a grocery store, try to choose raw nuts without salt and oil.
Nuts are amazing source of energy and a perfect snack during the day or after workouts. They are nutritionally rich, contain most of the vitamins and minerals and contribute to your healthy eating. You can add them to your porridge, yogurt, salad, bowl, protein shake, as a topping on pancakes & waffles. Nut butters are also very good options for your sauce, toast topping, smoothie, etc.
Pros:
sources of omega-3 fatty acids
loaded with antioxidants
high in fiber
rich in plant protein
reduce your risk of heart attack
lower cholesterol
help weight loss
beneficial for Type 2 Diabetes and Metabolic Syndrome
boost your brain health
Cons:
most common food allergens
high in calories and should be eaten in moderation
can cause gas and bloating
choking hazard for small children
Seeds
Seeds are getting more in trend nowadays and superfoods like chia seeds, flaxseeds and hemp seeds are showing up everywhere in supermarkets and restaurants.
They are good sources of healthy fats, vitamins and minerals, plant-based protein and affect tremendously positive your health in general.
Pros:
extremely nutritious
high in fiber
reduce blood sugar, cholesterol & blood pressure
loaded with antioxidants
reduce the risk of cancer
great sources of omega-3 fats
reduce inflammation & oxidative stress
support heart health
Cons:
sunflower seeds are often coated in too much salt
flax seeds should be consumed in moderation as in large quantities they could cause diarrhea and can also lead to digestive problems, when consumed without plenty of water.