Can I eat oilseeds?

Today's nutritional advice recommends eating oilseeds with meals as part of a healthy diet. At breakfast, for example, as a topping for porridge, or as an afternoon snack with fruit, as their assimilation by the body seems to be excellent. But why are these foods good for your health?

"Oilseeds are plants grown specifically for their fat-rich seeds or fruits, from which oil is extracted for food, energy or industrial use. The residues of the extraction process constitute the oilcake which is generally recycled in animal feed. " Wikipedia

 

Very often, we think that oilseeds are fattening because they are rich in fat. Therefore, we could avoid consuming them for fear of gaining weight. However,oilseeds are rich in good fats as are monounsaturated fatty acids and polyunsaturated fatty acids. Also, we'll admit their nutritional benefits in terms of fat. In fact, thehealthy fats are not only available in vegetable oilsIt can be found in everyday foods.

But don't oilseeds make you fat?

Oilseeds are indeed caloric, but taking into account only the calories would be a big mistake. In the diet, everything has to be taken into consideration, everything has a meaning and as far as oilseeds are concerned, they increase satiety and regulate blood sugar. They have their place in the daily diet. Nevertheless, in order to maintain an interesting nutritional balance, their daily consumption will be regulated and thoughtful. Indeed, you don't swallow a whole package of almonds, peanuts or pistachios in one evening. For example, 25 grams of almonds per day should not be exceeded, as should 5 to 8 nuts maximum. The principle of parsimony is always to be taken into consideration in food because excess is always harmful.

In addition, to consume properly this type of oilseed, it will be recommended to soak them overnight (actually between 4 hours and 24 hours ) before consumption in order to make them more digestible and more assimilable by the body. The phytic acid present before soaking makes oilseeds indigestible and unsuitable for the body.

Do oilseeds have other benefits?

• They are rich in insoluble fiber and then help to facilitate intestinal transit, especially almonds with the skin. Therefore, do not consume too much if you have fragile or irritable intestines.
• They are rich in good nutrients.
  • Almonds are rich in calcium that can be absorbed by the body,
  • Hazelnut is rich in vitamin B9,
  • Pecan is rich in zinc and antioxidant. Nevertheless, it has a ration Omega 6 compared to Omega 3 much too high. Therefore, it will be consumed only once or twice a week but certainly not on a daily basis.
  • Brazil nuts are rich in magnesium and selenium, an interesting antioxidant. It should not be consumed by the handful; in fact 2 Brazil nuts per day are sufficient,
  • Pistachios are rich in protein, magnesium and potassium,
  • Cashews are rich in iron. It will be very appreciated in a diet without animal protein where there is more risk of having an iron deficiency. People who are anemic can eat cashews to increase their iron intake.

And the seeds?

Seeds are also considered as oilseeds, namely flax seeds, chia seeds, sesame seeds, sunflower seeds, pumpkin seeds, etc... These foods can be integrated in the daily diet in different dishes or with seasoning for example.

As for the oilseeds of the "nut" type, the seeds have their own properties. For example, flax seeds should be ground before consumption and chia seeds are rich in protein and omega 3.

Enjoy your meal and consume with a conscience!