Here is the healthiest alternative to meat for those who desire to live healthfully, and avoid the diseases caused by meat-eating and this can be done by substituting in its place pure, nutritious extremely nuts.
The purest and most easily digested of all meats is the meat of nuts. In nutritive value, they far exceed all flesh-meats. One pound of peanuts is equal in nutritive value to more than two and one-half pounds of beefsteak.
Of all the foods which nature gives to man, the nut contains the most fats, and that in a form which is much easier of digestion than animal fats, such as lard, tallow, and butter. The reason for this is that the fats of animals are free fats, and will not mix with water, while the fats of nuts freely mix with water. Nuts are more digestible if they are first emulsified, as very few can masticate them fine enough to be acted upon by the digestive juices. The question of emulsifying nuts has been practically settled in the last few years by the invention of machinery for that purpose, both for family and factory use. It is sincerely hoped and believed that the time is not far distant when nuts will fully take the place of animal flesh, fats, and products.
Nutritional make-up of nuts
Different types of nuts contain different nutrients, but generally nuts contain:
- Low levels of saturated fats.
- High levels of mono-unsaturated and polyunsaturated fats.
- No cholesterol.
- Phytochemicals, such as phytoestrogens (isoflavones) and phenolic compounds, ellagic acid and flavonoids.
- Dietary fibre.
- Plant protein, which makes them a good alternative to meat; nuts are also high in the amino acid arginine.
- Vitamins E, B6, niacin and folic acid.
- Minerals such as magnesium, zinc, iron, calcium, copper, selenium and potassium.
Exceptions to the healthy rule
Most nuts – including almonds, walnuts, pecans, cashews, brazil nuts, chestnuts, hazelnuts, peanuts and pistachios – contain mainly mono-unsaturated fats. However, coconut and palm nuts contain high levels of saturated fats; consumption of these should be limited.
Recommendations on nut intake
Research studies have shed new light on the role of nuts in protecting us against heart disease and diabetes. As a result, recommendations regarding nuts have recently changed. Probably the best advice is to have a handful (nine to 15 nuts) of a variety of nuts daily, especially walnuts and almonds.
- Nuts are a healthy food and a good source of protein and healthy fats.
- Nuts contain mono-unsaturated fats, polyunsaturated fats and other compounds that influence blood cholesterol.
- People who are overweight or obese can eat nuts in moderation instead of high fat, processed foods in the diet.