grains and legumes

Secrets of the Superhuman Food Pyramid: Pros and Cons of Raw Seeds and Nuts

Posted on by Ben Greenfield

What most have come to commonly know as seeds or nuts actually belong in different groups in terms of scientific classification. Peanuts for example are technically legumes while almonds are really seeds of fleshy fruits called drupes. Despite the varied category however, most seeds and nuts are considered rich sources of beneficial dietary fats.

As you may already know, certain kinds of fats can be health-supportive. One of the main reasons why public health organizations recommend including moderate amounts of seeds and nuts in regular diet is because they have a lot of good or unsaturated fats and very little of the bad or saturated kind. Of course, seeds and nuts also offer adequate amounts of proteins, vitamins and minerals.

While raw seeds and nuts are more beneficial than the highly processed commercial forms, there are also certain risks than need to be considered. Read on to know more about the pros and cons of raw seeds and nuts (and be sure to also check out recommended soak times for beans, grains, legumes, nuts and rice).

Raw Seeds and Nuts Benefits:

The two broad types of fatty acids with the main benefit of reducing low-density lipoprotein (LDL) and/or increasing high-density lipoprotein (HDL) are monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). The essential fatty acids known as Omega-3 and Omega-6 belong to the second category. These two fatty acids are the ones your body can’t produce and can only be taken from dietary sources. Here are a few examples of how much of these beneficial fats are found in certain types of seeds and nuts:

  • 1 ounce of chia seeds = 6.5 grams PUFA (4.9 g Omega-3 / 1.6 g Omega-6)
  • ¼ cup of sesame seeds = 6.7 grams MUFA
  • 1 ounce of peanuts = 4 grams PUFA (mostly Omega-6)
  • 1 ounce of walnuts = 13.4 grams PUFA (2.6 g Omega-3 / 10.8 g Omega-6)

Another heart-friendly substance significantly found in raw seeds and nuts is phytosterol. This compound’s chemical structure is closely similar to cholesterol but it’s only found in plants. Phytosterol has long been studied for its ability to lower cholesterol levels and thereby reduce risk of cardiovascular disease. Sesame seeds are said to have the highest total amount of this beneficial substance.

In terms of antioxidants, most raw seeds and nuts are rich in Vitamin E. This fat-soluble vitamin helps protect cells from free radical damage, particularly when fats undergo oxidation. This nutrient also supports the cardiovascular system by helping dilate blood vessels and suppress platelet build-up that can block said vessels. Sunflower seeds are one of the richer sources of Vitamin E, with 14.3 milligrams per ounce of serving.

Raw Seeds and Nuts Risks:

Much of the potential danger stems from they’re being raw. As they have not been treated or cooked, there is a chance for harmful microbes to develop in poorly handled and stored seeds and nuts. Salmonella bacteria and Aspergillus mold, which can produce the poisonous substance known as aflatoxin, are two microorganisms that are known to commonly contaminate food.

You also need to be careful about the actual variety of raw nut you’re about to eat as some of them have dangerous inherent substances. There are sweet and bitter types of almonds for example. It is the latter that contains amygdalin which can cause cyanide poisoning.

Whether raw or roasted, a small serving of seeds and nuts can provide a huge amount of calories. This is why compared to other types of food they should only be moderately consumed.

Raw Seeds and Nuts Practical Uses:

To avoid the risks that come with raw seeds and nuts, go for certified organic products. You’ll be more certain that they’re untreated and at the same time clean and uncontaminated as the producer followed the rigorous organic standards.

The easiest way to enjoy raw seeds and nuts is out of hand. You can combine any types and perhaps add some natural dried fruits to make your own trail mix. Certain seeds and nuts are more typically used in cooking than others. There are numerous baking, soup, stir-fry and salad recipes for sesame seeds for example. Of course as an ingredient in a cooked dish, you’ll be loosing some of the raw quality and its benefits.

Some recipes may initially require roasting nuts. To minimize loss of nutrition it is probably best to use a dry roast method. You can easily do this with skillet and stove, just make sure that temperature is low (around 170 degrees Fahrenheit) and cooking time is short (about 15-20 minutes).

In the next post, I’ll tell you the pros and cons of soaked organic quinoa, amaranth or millet in your quest to Become Superhuman.

In the meantime, if you care to jump ahead, here is a complete listing of the grains and legumes on Superhuman Food Pyramid:

Eat:

• Wild Rice

• Brown Or White Rice

• Sprouted, Organic Quinoa, Amaranth Or Millet

• Sprouted Legumes (Beans & Lentils)

• Gluten-Free Oats

• Organic Full-Fat Yogurt

Moderate:

• Soaked Legumes (Beans & Lentils)

• Raw Seeds & Nuts

• Soaked, Organic Quinoa, Amaranth Or Millet

• Regular Oats

• Fresh Milled Kamut Wheat

• Soaked & Sprouted Wheat Products

• Non-GMO Corn

Avoid:

• Canned Legumes

• Any Regular Wheat Products

• GMO Corn

• Roasted Seeds & Nuts

• Fava Beans

• Soy Beans

• Soy Nuts

• Regular Yogurt

• Cookies

• Biscotti

• Scones

• Crackers

• Bagels

• Bread

• Cereal

If you have questions, comments or feedback about the pros and cons of raw seeds and nuts the Superhuman Food Pyramid, this website, or other aspects of Becoming Superhuman, then leave your thoughts below, as well as any tips you have on the pros and cons of raw seeds and nuts.

Secrets of the Superhuman Food Pyramid: Pros and Cons of Soaked Legumes (Beans and Lentils)

Posted on by Ben Greenfield

It was mentioned in an earlier post about beans and lentils that the process of germinating the seeds improves their nutritional profile. The positive effects of sprouting are (1) certain “antinutrients” are reduced and (2) enzymatic activity involved in germination produces more particular types of nutrients such as vitamins.

Beans can still be enjoyed in their seed form. This is after all how most of them are typically cooked. Soaking legumes can still somewhat mitigate their inherent disadvantages. Although not as effective as fully sprouting the legumes, soaking still makes beans a bit easier on the digestion. Plus, the process is less tedious as it will only take a couple of hours rather than days.

Read on and discover the pros and cons of soaked legumes (and be sure to also check out recommended soak times for beans, grains, legumes, nuts and rice). Continue reading →

Secrets of the Superhuman Food Pyramid: Benefits of Organic Full-Fat Yogurt

Posted on by Ben Greenfield

One of the benefits of yogurt comes from its having been fermented with good bacteria. This means some of the lactose in milk has been converted into glucose and lactic acid, making it more widely acceptable even sometimes by those who suffer from lactose-intolerance.

The specific recommendation of trying out organic full-fat yogurt is based on: (1) safety – the milk used comes from an animal that hasn’t been fed antibiotics and treated with hormones, and (2) more nutrition – full-fat (also known as whole) dairy contains more health supportive fatty acids such as conjugated linoleic acid (CLA).

Read on and discover the benefits of organic full-fat yogurt. Continue reading →

Secrets of the Superhuman Food Pyramid: Benefits of Gluten-free Oats

Posted on by Ben Greenfield

The nutritional advantages of oats come from the fact that its bran and germ layer isn’t removed during post-harvest processing. Most of the fiber and other nutrients are found in these layers.

To fully enjoy the benefits of oats, it is suggested that gluten-free oats be used. Gluten is a protein present in some grains like wheat, barley and rye. Unfortunately some individuals can be quite allergic to this substance. Oats used to be grouped along with these grains but recent studies have found that the different varieties of oats actually have varying degrees of toxicity. Some of them low enough to be generally safe, except perhaps for those with the highest sensitivity to gluten.

The more common problem with oats is gluten contamination. This usually occurs in mills where oats are processed along with other grains. For an oat product to be certified as gluten-free, the producer has to strictly follow the set standards from planting all the way to store shelves.

Continue reading to know more about the benefits of gluten-free oats (and be sure to also check out recommended soak times for beans, grains, legumes, nuts and rice). Continue reading →

Secrets of the Superhuman Food Pyramid: Benefits of Sprouted Legumes (Beans and Lentils)

Posted on by Ben Greenfield

Legumes have been part of the human diet for as long as grains. The Native Americans have in fact cultivated beans as far back as 7000 BC. They even have a traditional companion planting technique which utilizes this legume along with corn and squash. Evidence of its historical cultivation has also been found in other parts of the world. Beans were discovered stored in ancient Egyptian tombs and they’re mentioned in Homer’s Iliad.

Lentils and other types of beans have been and still are known today as the best sources of protein. Various methods of preparation have been invented to make their digestion easier and thus maximize their nutritional value. One such method is to manually germinate legume seeds and turn them into bean sprouts.

Continue reading to discover more of the benefits of sprouted legumes (and be sure to also check out recommended soak times for beans, grains, legumes, nuts and rice). Continue reading →

Secrets of the Superhuman Food Pyramid: Benefits of Sprouted Organic Quinoa, Amaranth or Millet

Posted on by Ben Greenfield

Quinoa and amaranth are sometimes called “pseudograins” since they are actually broadleaf plants. But their seeds are used in much the same manner as what we’ve come to know as true grains. Millet is a grass and thus probably closer in relation to grain crops. The term however refers to a collection of varied grain producing grass species rather than one homogenous group.

Quinoa, amaranth and millet are not as highly commercialized as corn, wheat or rice today. But these grains have an old history and tradition of cultivation. The Incas for example have been planting and eating quinoa way before Europeans came to the New World. Millet meanwhile has been a part of African and South Asian diets for more than 4,000 years.

Today’s article focuses on a specific way to prepare these grains in order to make them more advantageous in your quest to Become Superhuman. Read on about the benefits of sprouted organic quinoa, amaranth or millet (and be sure to also check out recommended soak times for beans, grains, legumes, nuts and rice). Continue reading →

Secrets of the Superhuman Food Pyramid: Benefits of Brown or White Rice

Posted on by Ben Greenfield

There are over 40,000 varieties of rice but the terms brown or white rice don’t actually refer to or belong in these categories. Instead they indicate the degree of processing that the rice grains went through after harvest. Brown rice is basically unmilled rice, with only the outer husk removed. To turn that into white rice, more layers are taken off until only the white starchy endosperm is left.

These levels of post-harvest processing spell out the difference in nutrition between brown and white rice. Because brown rice retains its bran and germ layer which contains a lot of dietary fiber and other nutrients, it is more nutritious compared to white rice.

Continue reading to know more about the health benefits of brown or white rice. Also, be sure to check out the recommended soak times for beans, grains, legumes, nuts and rice. Continue reading →

Secrets of the Superhuman Food Pyramid: Benefits of Wild Rice

Posted on by Ben Greenfield

Welcome to the third part of the Superhuman Food Pyramid series. Various types of grains and legumes or non-vegetable sources of carbohydrates will be explored. Today’s article will focus on the health benefits and practical uses of wild rice.

While it is distantly related to the staple food consumed in Asia and Africa, wild rice is actually classified as grass that happen to produce edible grains. Three of the four known species are native to North America and has long been harvested by the region’s indigenous peoples. The fourth is native to China where it is now more common to consume the stem as a vegetable instead of the grain.

Wild rice is semi-aquatic and grows in the shallows of lakes and slow rivers. The seeds germinate in the mud under water and then the stalks eventually rise above the surface. The traditional way of harvesting wild rice involved carefully navigating wetlands with a canoe and using sticks or “knockers” to thresh the grains into the boat. Now cultivation in paddy fields is more common.

Among other whole grains, wild rice is considered to be exceptionally nutritious. Keep reading to find out the benefits of wild rice and how it can help you Become Superhuman (and be sure to also check out recommended soak times for beans, grains, legumes, nuts and rice). Continue reading →