How Often Should Vegans Eat Nuts? A Comprehensive Guide

Benefits, Limits, and Recommendations

In the last few years, there have been a lot of wrong assumptions about veganism, and a huge part of those assumptions were mainly about deficiencies and health problems that come with vegan diets.
Those myths were around until the vegan magazines started their public awareness campaigns and they educated the public.
One of those famous wrong assumptions we have discussed before is the lack of healthy fats and omega-3 fatty acids in vegan diets, which is completely false.

Foods High in Omega 3 for Vegetarians and Vegans
In fact, we have written a whole article about that subject on our website a few months ago.
However, in this article, our main focus is on the amount of nuts that a vegan can eat.
We will talk about nuts in vegan diets as a whole, From recommended daily intake to pros and cons and other aspects.

Health Benefits of Eating Nuts

Nuts have always been a great choice of dietary fat because they are clean and they are also packed with a lot of essential nutrients.
Nuts and seeds are rich in protein, fats, fibers, vitamins, and minerals.
According to the Mayo Clinic, frequently eating nuts lowers levels of inflammation related to heart disease and diabetes. Regularly eating a healthy diet that includes nuts may improve artery health and also reduce inflammation related to heart disease.
The main reason that vegans tend to eat much more nuts than non-vegans is that they want to hit their macro goals (which is getting enough healthy fat in this case) with proper food that is completely safe.
Speaking of safety and guidelines, 30 grams of nuts for every single day of the week is beneficial and completely safe for adults.
Eating 30 grams of nuts every day is suggested by almost every health magazine.
Nuts are also safe for children, and they might be a better fat choice because they are tastier than fish oil.
The recommended amount of nuts for children is definitely less than for adults, but just to give you some numbers, we refer to the richardvigilantebooks.com website.
The nutritionists on this website say:

“Includes an allowance for unsaturated spreads or oils, nuts or seeds (½ serve [4.5g] per day for children 2-3 years of age, 1 serve [7-10g] per day for children 3-12 years of age; 1 ½ serves [11-15g] per day for children 12-13 years, and 2 serves [14-20g] per day for adolescents 14-18 years of age.”

For athletes, we don’t want to persuade anyone to eat more or have this idea of eating more because you burn more calories, but usually, athletes can go a little higher with their daily consumption of nuts.
The benefits of nuts aren’t gender specific, and what I mean by that is because you might have heard some false information about nuts for each gender, mostly females.
Studies have shown that women who consume nuts at midlife have a greater likelihood of overall health and well-being at older ages.
The nutlyfoods.com says:

“By incorporating a variety of nuts into their diet, women can harness the power of these nutrient-dense snacks to enhance their overall well-being. The heart-healthy fats, essential nutrients, and fiber found in nuts contribute to maintaining a healthy weight, supporting hormone balance, and promoting digestive health.”

To sum it up, if you are an adult and you want to obtain health benefits from eating nuts, you should have a daily consumption of 30 grams of nuts every day.

Side Effects of Overeating Nuts

In terms of overeating, nuts aren’t that dangerous, but keep in mind that eating too many nuts in one day or one serving can lead to some health issues.
Moreover, you shouldn’t be eating nuts on a daily basis for a long time because that would cause excess weight gain.
To prove our point, we will bring out what onlymyhealth.com said about this:

“Discussing the side effects of overeating nuts, she shared, “Nuts are calorie-dense, and excessive consumption can contribute to weight gain in some individuals. Eating too many nuts in one sitting can lead to digestive discomfort, such as bloating, gas, and diarrhea.”

Food toxicity is one of the other side effects of eating too much nuts!
Eating too much nuts can also lead to high cholesterol levels.

Nut Allergy

Nut allergies have always been among the most common food allergies in children and adults.
WebMD says:

“Nut allergies are when your body’s immune system overreacts to the proteins found in nuts. Your body treats them as a potential threat and tries to fight them off. This response is an allergic reaction.’

Symptoms of these allergies can be both mild and severe.
The usual symptoms are red bumps on the skin and vomiting.
Nut allergies are more common in children who have other allergies.
Nut allergies are a little bit different in terms of affecting mainly because they still can cause allergies even if they are broken down or mixed with something else. So, always know that if you are allergic to nuts, you must avoid all types of foods, snacks, or shakes that contain nuts.
An interesting fact about this is that the reason that restaurants don’t have nuts in their kid’s meals is that some children are allergic to nuts.
And that’s why nowadays we have nut-free snacks and menus.
And for the people who are allergic to all kinds of nuts and seeds, we recommend you to have fruits and vegetables alongside legumes to receive enough vitamins and minerals.

Vegan Substitutes For Nuts

If you are allergic to nuts, you have to exclude all nuts from the foods that you eat; in simple words, avoid nuts at all costs.
Here are some alternatives for nuts:
Sunflower and pumpkin seeds are two of the best substitutes for nuts if you want to make granola bars or if you like roasted nuts.
If you want to find nut butter alternatives, your go-to options must be sunflower seed butter and soy nut butter.
Almond butter can also be a good substitute (only if you are not allergic to tree nuts).

Tips on How To Make Nuts a Part of  Your Diet

Besides using alternatives, you should also be aware of the ingredients of every food or snack that you eat.
Given that, you must read and check every food label carefully.
Next up, visit a doctor and tell them about your allergy because they can guide you better than anybody else.
If you are a vegan, you need to visit a doctor so that they can assist you with their meal plan or their advice for eating nuts because, as a vegan, nuts are your best healthy fat choice, and you should include them in your diet.
If you are vegan and allergic to nuts, then your situation is a little bit complicated because you must find your proper fat choice.
You can also ask your doctor for alternatives or guidelines so that you can eat the recommended amount of nuts.
Flashback to the recommended amount subject that we had spoken about before, you can ask your doctor for their advice and they will tell you about the right amount of nuts that you are allowed to eat that is actually suitable and safe for you.
Your doctor can also run allergy tests for your baby so that they can eat nuts without you worrying about anything.

Analytical Study on Vegan Shakeology Nutrition Facts

Best Nuts for Vegans

Vegans should take nuts more seriously and start to have more servings of nuts in their diets because they should be precise with their food choices so that they won’t have any sort of deficiency in their bodies.
We can firmly say that all nuts are great for vegans, but the best ones are definitely these:

• Walnuts are one of the best sources of omega-3 fatty acids, and arguably, they are the best source of plant-based omega-3.
• Next up, we have almonds, which are high in calcium, and they are a great choice for vegans because they don’t eat dairy.
• Peanuts or peanut butter are also one of the best nuts for vegans because they are a great source of plant-based protein.

As we said before, having 30 grams of nuts is completely safe and beneficial, and the recommended amount for these nuts is the same

You can have 30 grams of these nuts in a day but make sure that you have them all in your meal so that you get all the benefits(different minerals).

Final Words

In this article, we wanted to raise awareness about nuts, and what I mean by that is that our main purpose was to show the benefits of eating nuts, especially for vegans.
We also talked about the recommended amount of nuts that each person can eat in a day.
Later in the article, we came up with alternatives for those who can’t eat nuts because they have nut allergies.
To sum it up, nuts are a great choice of healthy and dietary fats because they are healthy and also full of minerals and vitamins.
If you liked this article, please write down your opinion in the comment section.
Also, we would be delighted if you could share your experience of having nuts in your diet as a vegan or even your experience with nut allergies.

sara

Hi, I’m Sara, a vegan mom of two. My family and I have been living a vegan lifestyle for over 8 years now. I’m excited to share tips and insights about veganism and plant-based living through my posts. I love exploring new ideas, reading, and finding ways to grow. My passion for learning drives me to share what I discover, hoping to inspire and inform others along the way. As a content writer and screenwriter, I’m passionate about creating impactful stories around veganism, animal rights, and social justice. I’ve written several short films that explore the connection between veganism and social justice, with my work featured in various publications. If you have any questions or comments, feel free to drop them in the comments section or shoot me an email through the contact form on the website—I usually respond within 24 hours.