Vegan Nutrition with Marty Davey

I am vegan and trying to embrace a completely raw foods diet. I do not, however, want to eat lots of nuts and seeds, mainly because they are so rich tasting. I have a lot of blended vegetable drinks and salads, but I don't think I can thrive on just these foods. I believe Dr. Gabriel Cousins's views that cooking destroys enzymes, nutrients, etc. Please help me with some ideas about how to best fill in the blanks here. Thank you.

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The reason you want to eat the nuts and seeds is two-fold.

1. They have a good protein source. Especially as a raw fooder you need that. Now, don't send me evil emails saying that I'm discounting other foods. As I have written so many times, protein is in everything. However, some sources are more concentrated than others. Nuts are more concentrated in protein than strawberries.

2. Nuts have essential oils you need. These oils are used for skin health, hormonal balance and growth. The essential oils you need are Omega-3 and Omega-6. I don't want you walking around trying to figure out the Omega-3 vs. 6's in everything. That's just for anal wackos like dietitians. However, you do want a balance with these two oils. The best ratio is 1 to 1. A ratio of 1 [O-3's] to 4 [O-6's] is as high as you want to go. Most Americans have a ratio of 1 to 25 or higher. Walnuts and pepitas have a well-balanced ratio. Almonds are very imbalanced. I saw a chart put together by Jeff Novick, RD, MS, LDN which showed that almonds are about the worst imbalanced nut on the planet. I don't know if I agree 100% with that, but it was enough to make me rethink my almond intake and focus more on the walnuts.

Another source of proteins is germinated grains. Put your grains in water and let them soak about 8 hours. They should be soft enough to chew. You can let them begin this sprouting up to a day. In the sprouting or germination period, the plant makes a lot of proteins because it is doing a lot of work. So, eating germinating grains is going to get you a lot of protein. Also, you will get these oils and a fabulous source of insoluble fiber. You need both soluble [gets soft in water - lettuce] and insoluble [not soft in water - celery] fiber to keep your colon happy. Hemp is also a great source of protein and is used by vegan marathoners.1

The last thing is that you only need around a quarter pound, or a quarter to a half a cup of nuts and seeds a day. They are high in calories so you want to be sure to limit your intake.2

Hopefully, these tips will help you germinate into the raw fooder you wish to become.

Marty Davey is a Registered Dietitian and has a Masters degree in Food and Nutrition from Marywood University. She became a vegetarian in 1980 when she discovered that the chemicals in American meat made them unsellable to Europeans. She and her husband have raised their son as a vegan. She teaches nutrition and has a private practice specializing in assisting clients transitioning to a plant-based regime step by step. Her website is martydavey.com

Get your own personal nutrition consultation with Marty here.

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

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