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The healthy vegan plate

In this chapter, we explain the healthy vegan plate, with its five main groups: vegetables, whole grains, pulses, fruit, and nuts and seeds. You will learn which items contain the most nutrients in each group and why these should be part of a healthy diet.

The healthy vegan plate | CONTENTS

The healthy vegan plate

1.1 Vegetables

1.2 Whole grains

1.3 Pulses

1.4 Fruit

1.5 Nuts & seeds

1. The healthy vegan plate

The healthy vegan plate is inspired by the Healthy Eating Plate of the Harvard T. H. Chan School of Public Health, and is designed to optimize the nutrient intake of people following a vegan lifestyle. It is divided into five categories: whole grains, pulses, vegetables, fruits, plus nuts and seeds. These elements also make up the basis for healthy nutrition in the WHO’s Healthy Diet position paper.25 Each group is described in detail in this book, and an overview is given below. In addition to the five main food groups, the healthy vegan plate focuses on the consumption of healthy oils, and there is also an emphasis on adequate fluid intake (Tip 8). Tip 10 describes how to augment a purely plant-based meal plan with appropriate nutritional supplements. This might take the form of a plant drink fortified with calcium or a carefully considered multi-vitamin that’s specifically designed for the needs of people following a vegan lifestyle. We will show you how dietary supplements, used appropriately, can benefit both vegan and other diets, and that supplements themselves are not an argument against a specific dietary approach.

Whenever possible, all five main food groups should be incorporated regularly in the menu plan as part of a wholesome vegan diet. Each group contains an array of valuable ingredients with different health benefits, which in some cases cannot be obtained to the same extent by eating foods from the other groups.

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Fig. 3: The healthy vegan plate (adapted from Harvard T. H. Chan School of Public Health)26

1.1 Vegetables

“Eat more fruit and vegetables” is timeless advice based on robust scientific evidence.27 In the US, adults are recommended to eat about two cups of fruit and three cups of vegetables per day. Some studies say that the more fruit and vegetables people eat, the lower their risk of contracting certain illnesses. In fact, research shows that as consumption rises to seven portions of fruit and vegetables a day, there is an associated steady reduction in the risk of chronic and degenerative conditions.28, 29

There is convincing evidence that regular consumption of vegetables lowers the risk of high blood pressure, cardiovascular disease, and stroke.30 Not yet underpinned to the same extent by scientific research, but nonetheless still highly probable, is the claim set out in one study that suggested vegetable consumption also lowers the risk of certain cancers as well as rheumatoid arthritis, chronic obstructive pulmonary disease (COPD), asthma, osteoporosis, various eye conditions, and dementia.31

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Fig. 4: Antioxidant power of selected varieties of vegetables (ORAC value in µmol Trolox equivalent (TE)/ml)32

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Fig. 5: Comparison of the anti-proliferative impact of vegetables (inhibition of cancer cells)33

Not all vegetables are equal

As shown in Figures 4 and 5, different types of vegetables vary widely in terms of their nutritional content and thus in their antioxidant effect and their potential to inhibit cancer. This is also reflected in scientific research. For example, studies that did not separate out the influence of the different vegetables consumed did not initially show any link between vegetable consumption and the risk of prostate cancer.34 However, more detailed studies examining the effect of different types of vegetables on the risk of prostate cancer were able to demonstrate that higher consumption of cruciferous vegetables (broccoli, kale, Brussels sprouts, etc.)35 and bulbous plants (garlic, onion, spring onions, etc.)36 was definitely linked with a reduced incidence of prostate cancer. These differences are also shown in relation to other illnesses.37, 38, 39 And within these groups, it is worth differentiating further to test the true potential for certain types of vegetables in reducing the risk of cancer. Not all cruciferous vegetables or bulbous plants have an equally powerful effect. A quick glance at Figure 5 reveals that kale, for example, has a more powerful cancer-inhibiting impact than red cabbages. And all these cruciferous vegetables in turn are many times more effective than bok choy, for example, even though they come from the same botanical family.40 In terms of the antioxidant impact of bulbous plants, garlic is considerably ahead of onions and leeks.41, 42 These findings illustrate the differences even within a single family of vegetables and suggest that many of the studies on people that have been conducted so far will not have provided accurate results regarding the preventative health benefits of eating vegetables. This is due to the failure to distinguish in detail between individual varieties of vegetables or the different ways in which they might be prepared.

All of these important differences must also be factored into specific nutritional recommen­dations for vegetable consumption. It is right and proper to recommend eating more vegetables, but it would be even better to recommend particular preferred varieties. All vegetables are good, but cruciferous vegetables (cabbages, broccoli, kale, etc.), dark green leafy vegetables, and bulbous vegetables (onion, garlic, etc.) come out as the top three nutritionally beneficial varieties and should be included in your menu plan as often as possible.

Remember the following tips43 to protect the health value of vegetables as much as possible during storage and preparation of these ingredients in cooking.

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Tips on the optimum storage and preparation of vegetables
  • Fresh vegetables should be stored in dark, humid conditions between 32°F and 36°F (0 °C and 2 °C)
  • Vegetables that are sensitive to the cold, such as potatoes, cucumbers, eggplants, and tomatoes, etc., should be stored at a temperature between 41°F and 50°F (5 °C and 10 °C)
  • Frozen vegetables should be stored in airtight containers
  • When peeling and cleaning foods, only the sections that are unsuitable for consumption should be removed
  • Vegetables should be washed and then chopped. They should not be immersed for long in water during washing, and they should be used and consumed quickly once they have been chopped
  • Chopped vegetables for salads should be dressed immediately with vinegar or lemon juice to prevent the loss of nutrients
  • Vegetables should preferably be steamed. If they are boiled, the cooking liquid should be used for sauces or soups so the nutrients that have leached into the cooking water are not lost
  • Vegetables should not be put in cold water and brought to a boil; instead, immerse them directly into boiling water to reduce the leaching out of nutrients. Vegetables should only be put into cold water if you are making stock

1.2 Whole grains

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Fig. 6: Comparison of nutritional content of different types of flour44

Grains have always constituted a vital nutritional basis for the majority of the world’s population. Globally, around half our total protein and calorie consumption comes from grains, which makes it very clear just how important they are for world nutrition.45 Thanks to the versatility of whole grains and their excellent nutrient profile, they also play a key role on the healthy vegan plate. They might be on the menu at breakfast time in the form of oats in oatmeal or puffed amaranth in muesli. Whole grain bread makes the perfect foundation for a daytime snack. And at lunch or supper time, a nutritious and filling side dish of buckwheat, rice, or quinoa or maybe whole wheat pasta, bulgur wheat, or couscous might form part of your vegan meal.

How to choose the most nutritious whole grains

Foods in the other main food groups in this chapter are rated in terms of their different antioxidant effects. For whole grains, on the other hand, the processing technique used is far more significant than which particular grain is involved. As shown in Figure 6, the nutritional value of a grain product depends to a great extent on whether it has been produced using whole grain flour or a flour classed as type 1050 or 405. The more components of the grain kernel that are removed from the flour, the greater the loss of nutrients. That is why you should choose flour types that have as high a number as possible in their type description. This indicates a higher nutritional content; whereby whole grain flour is always the most nutritious variety. The different numbers describe the quantity of minerals (ash) left behind when 312oz (100g) of the relevant flour is burned.46 The ash content is determined by the mineral content of the flour. The more components of the whole kernel that are retained in the flour, the higher the mineral content will be. So, if you burn 312oz (100g) of a 1050-type flour, an average of about 1050mg of ash will be left, whereas for a 630-type flour, only 630mg will remain. That is why a flour with a refinement type of 1050 is nutritionally more valuable than a flour with a type value of 630, which in turn is higher in nutrients than a 405-type flour.

Healthy whole grains

Whole grains have been a part of the human diet for thousands of years. The predecessors of some of the grains that we eat now have been found in archaeological digs that date back over 100,000 years.47 The beneficial health effects of whole grains are well documented: in the period between 2012 and 2017 alone, there were almost 100 scientific publications substantiating the positive health impact of regular whole grain consumption.48 These studies show influences on a wide array of health parameters, such as cholesterol levels, body weight, blood pressure, insulin sensitivity, and also certain inflammatory markers. Higher consumption of whole grains is associated with a lower risk of cardiovascular disease, type 2 diabetes, some types of cancer, as well as a reduced overall mortality rate.49

Processing grains and why it matters

Not all whole grains are equal. The different techniques for processing whole grains affect their health benefits in various ways. This is illustrated in Figure 7 using the so-called whole grain hierarchy by Canadian dietitian Brenda Davis.

Generally speaking, the more a whole grain has been processed, the greater the loss of nutrients. So, intact whole grains sit at the top of the whole grain hierarchy and are the healthiest whole grain products. Intact grain kernels offer optimal protection against loss of nutrients during storage and preparation. They also have the lowest glycemic index of all the whole grain products, which makes them an ideal choice, particularly in nutritional therapy, for type 2 diabetes. In addition, only intact grains can be germinated, which further increases their nutritional value.51, 52 Right at the bottom of the whole grain hierarchy are the puffed whole grain products, which experience the greatest loss of nutrients during processing and which also cause a higher spike in blood sugar levels than intact grain kernels. All these products are better than white flour products, but the full health benefits are primarily offered by intact whole grains. However, when eaten as part of an overall healthy diet, all the items shown in the whole grain hierarchy can be eaten on a regular basis.

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Fig. 7: Whole grain hierarchy according to Brenda Davis50

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GLYCEMIC INDEX

The glycemic index is a measure that indicates a food’s effect on blood sugar levels. The higher the value, the more blood sugar levels will rise after consuming this food. The whole grain products at the top of the hierarchy have the lowest glycemic index, while the items at the bottom have a significantly higher rating. But even the glycemic index for the whole grains on the lowest level of the hierarchy is significantly lower than for white flour products.

1.3 Pulses

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Fig. 8: Antioxidant capacity of pulses (ORAC value in µmol Trolox equivalent (TE) /100g)53

Pulses have been part of the human diet for about 10,000 years,54 and products made from pulses like tofu55 and tempeh56 have been consumed for at least 1,000 years.

Once you start investigating pulses, you will be amazed at their health benefits and culinary potential. Pulses have an above-average fiber content of around 15–23 percent, they are low in fat and thus contain few calories, and, depending on the variety, they contain between 25–35 percent protein.57 So they have long been a source of protein in the human diet.58 Regularly eating pulses is extremely beneficial in terms of health and is associated with a reduced incidence of cardiovascular disease59 as well as prostate60 and colon cancer.61

As shown in Figure 8, the pulses with the darkest, strongest colors, such as kidney beans and black beans, have the greatest antioxidant effect measured by their ORAC value.62 As always, however, the healthiest pulses are simply those you find tastiest because these will be the ones that you most readily include in your regular diet. In terms of the nutritional content of pulses, it does not matter whether you prepare them yourself using dried pulses or whether you use the canned or jar varieties. If you compare the nutritional values, similar concentrations of nutrients are found in each type.63 Of course, pulses in a jar or can inevitably create more packaging waste and they usually have a significantly higher salt content. But if a can of beans is poured into a colander and rinsed well under running water, the salt content can be reduced by an average of 40 percent.64

Pulses guarantee the supply of protein

Particularly in a vegan diet, pulses play an important role as a source of protein because they contain an above-average amount of lysine. Lysine is an amino acid (a protein component) that the human body cannot create itself. If you follow a plant-based diet, you will rely on pulses as a source of lysine to ensure an optimal supply.66 Thanks to their high lysine content, pulses provide an ideal complement for proteins from other plant-based foods (such as grains) and they raise the so-called biological value to a level that is comparable to animal proteins. It has been recognized for decades that this mutual enhancement effect for different plant proteins does not require them to be combined in the same meal. They can be consumed over the course of an entire day and still complement each other just as well.67

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ORAC VALUE

The ORAC value (= oxygen-radical absorbing capacity) specifies the antioxidant capacity of the food. The higher this value, the better the food is at combating oxidative stress and thus preventing the occurrence of chronic degenerative illnesses.65

Toxins in pulses?

There has been criticism from some groups over the consumption of pulses based on the alleged harmful effect of so-called antinutrients, such as trypsin inhibitors, lectins, and phytic acids.68 However, these comments are not based on science, and research has shown that this is only a concern for raw pulses as the cooking process renders the trypsin inhibitors70 and lectins71 completely harmless. Phytic acid, by contrast, is relatively heat-resistant. As part of a balanced diet, though, the benefits of phytic acids—which help regulate blood sugar levels, act as an antioxidant, and can prevent cancer—far outweigh any negative impact in the form of inhibiting the absorption of minerals.72

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BIOLOGICAL VALUE

The biological value is a system for rating the quality of a food that contains protein. It indicates how effectively the body uses the dietary protein. A high biological value indicates a higher proportion of essential amino acids in relation to human requirements.69

Any concern about an inability to tolerate pulses also tends to be unfounded in most cases. Three experiments have shown that even at the start of their investigation fewer than half the participants experienced any kind of digestive problems from consuming pulses. And over the eight-week evaluation period, the participants’ tolerance increased so much through acclimation that ultimately about 97 percent could digest the pulses with no issues at all.73 The following tips could help to improve tolerance even further:

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Methods to improve tolerance of pulses74, 75, 76
  • Soaking the pulses before cooking
  • Adding baking soda to the soaking water (1tsp/cup dried pulses)
  • Allowing the pulses to sprout before cooking
  • Fermenting the cooked pulses using bacteria or edible mold (e.g. in tempeh)
  • Seasoning pulse dishes with spices or herbs that aid digestion, e.g. cumin, cinnamon, turmeric, ginger, dill, parsley, basil, mint, savory, anise, thyme, or fennel seeds
  • Sufficient chewing and saliva production when eating
  • Emphasis on easily digestible pulses like peeled mung beans (mung dal) or red lentils
  • Taking alpha-galactosidase enzymes with pulse dishes

1.4 Fruit

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Fig. 9: Antioxidant capacity of fruit (ORAC value in µmol Trolox equivalent (TE)/100g)77

Fruit is an exceptionally healthy food group and should be incorporated regularly into a plant-based diet, just like the other four main food groups. The entirely justified negative press for high doses of fructose (fruit sugar) in soft drinks and syrups has wrongly also led many people to avoid fruit in the past. Regular consumption of high-sugar soft drinks and fruit juices is linked, for example, to a higher risk of illnesses such as type 2 diabetes78, 79 and high blood pressure.80 By contrast, however, higher consumption of fruit is associated with a lower risk of both these conditions.81, 82 Regular consumption of fruit also lowers the risk of coronary heart disease,83 strokes,84 and certain types of cancer, such as breast and stomach cancer.85 Despite the high content of (fruit) sugar, research shows very clearly that regular fruit consumption does not make you fat86 and, in contrast to isolated fructose intake, it does not cause non-alcoholic fatty liver disease.87

Focus on antioxidant-rich fruits

In principle, eating all kinds of fruit is beneficial, but, as illustrated in Figure 9, certain types of fruit have a far greater antioxidant effect than others.88 Plums are top of the list for antioxidant-rich fruit. On average, plums have over forty times the antioxidant content of watermelon, which comes out bottom of this list. Other popular fruits, like bananas, provide just a seventh of the antioxidants contained in plums. As shown in Figure 9, another category of fruits also stands out—berries. These are exceptionally rich in antioxidants and so they should be included in your menu plan as often as possible. If no fresh berries are available, you can always use the frozen variety instead. Comparative studies have shown that the amount of antioxidant vitamins and secondary plant substances found in frozen fruit and vegetables is comparable to fresh fruit and vegetables that have been stored for a few days.89, 90

What about fructose tolerance?

Due to the sharp increase in the consumption of added fructose in mass-produced foods over recent decades, more and more people are at their limit in terms of utilizing fructose and consequently are experiencing digestive complaints. However, the issue of malabsorption of fructose is seldom caused by the fruit sugars in fruit; on the contrary, it is triggered by the far greater quantities of fructose that are added to soft drinks and sweet snacks. If you are affected by limited fructose tolerance, there are five strategies to improve absorption.

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Strategies to improve fructose absorption91
  1. Choose fruit with a glucose-fructose ratio > 1:1
  2. Eat fruit in combination with glucose (e.g. from breaking down starch in cereals)
  3. Try to slow down digestion with the addition of fat and protein
  4. Avoid fructose during and in the hours after physical activity
  5. Enhance fructose absorption through regular fruit consumption

The first general principle is to focus on fruit with a balanced glucose to fructose ratio (> 1:1). Because glucose activates additional transporters for fructose in the small intestine, this improves the absorption of fructose. Suitable fruits include plums, apricots, blackberries, strawberries, grapes, and bananas.92 Varieties of fruit with excessive fructose, such as apples and pears, and also certain concentrated juices (e.g. agave syrup), should either be avoided in this situation or made more digestible by following the tips in the illustration above.

Fruit that is rich in fructose (like apples and pears) can be combined with foods that are high in starch, such as grains, e.g. oatmeal served with fresh fruit. The starch that is in oats is broken down into glucose as it is digested, which thus improves the absorption of fructose in the small intestine through the activation of additional transporters. This allows these foods to be better tolerated.93

Thirdly, fruit can be eaten with fatty foods that are rich in protein (like nuts) because the fat and protein slow down digestion. This means that less fructose enters the small intestine per unit of time, which helps take the strain off transporter capacity.94 Fourthly, for particularly sensitive individuals, it may help to avoid consuming large quantities of fructose during and after intense physical activity because this shortens the passage of time in the small intestine, which increases the chance of the fructose transport system becoming overloaded.95 Fifthly, you should continue eating fruit sugars in the form of fruit because, just as the number of fructose transporters in the small intestine can be reduced by avoiding fruit sugars (with the inevitable negative impact on fructose absorption), so the fructose transport activity can be stimulated by regular fructose consumption.96

Although some advocates of different dietary approaches continue to suggest that fruit will be better tolerated by avoiding combinations with other foods, this is not supported by any evidence from nutritional science. It is sometimes suggested that people should not combine certain foods within a meal because our digestive system cannot optimally handle several foods at the same time: this is a myth. This theory of food combining is based on a misapprehension about organic biochemical processes and also underestimates the body’s capabilities.97 In reality, the precise opposite is true and certain foods are actually more valuable for the body when consumed together.

1.5 Nuts & seeds

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Fig. 10: Antioxidant capacity of nuts (ORAC value in µmol Trolox equivalent (TE)/100g)98

Nuts and seeds have been part of the human diet since Paleolithic times.99 They are nutritionally valuable primarily due to their high protein content and as a source of monounsaturated and polyunsaturated fatty acids. They also contain large quantities of dietary fiber and vitamins (especially niacin, vitamin B6, vitamin E, and folate), a high concentration of minerals (including copper, magnesium, potassium, and zinc), and a whole range of healthy secondary plant substances.100

Nuts are high in calories but are filling

Despite their healthy constituents, nuts are often avoided due to their high calorie content. However, studies have shown that people who regularly eat nuts actually eat less on average than those who seldom eat nuts.101 This is primarily because nuts are relatively filling in a way that corresponds to their calorific value. This means they are quite unlike high-calorie junk food and soft drinks. To a great extent, the additional calories in nuts are simply offset at a different point in the day because eating nuts makes you feel full longer.102 In addition, unlike isolated fats (oils, margarine, etc.), not all the fat in nuts can be absorbed, so some of the fat is bonded to dietary fiber and is simply excreted without being used.103

The botanical definition of a nut is not necessarily synonymous with the classification of nuts in nutritional science. As shown in Figure 10, the list of nuts includes peanuts, for example, which are actually a type of legume, from a botanical perspective. However, in terms of their nutritional characteristics, peanuts are more akin to nuts and thus are included as part of this food group.104 Figure 10 shows that pecans top the list of nuts by some margin when it comes to antioxidant properties. They are followed by walnuts, with pine nuts bringing up the rear at the bottom of the ranking.

Although walnuts can only manage second place compared to pecans in terms of antioxidants, they come out on top for their fatty acid composition, having the best ratio of omega-3 to omega-6 fatty acids of any nut.105

Regional superfood flax seed

Among the seeds, flax seed is clearly the best source of omega-3 and also contains highly effective secondary plant substances known as lignans. With the exception of a few other seeds (e.g. chia seeds), flax seeds are an unrivaled source of lignans, providing between 80 to 100 times more lignans than most other foods containing this substance.106 Regular consumption reduces the risk of high blood pressure107 and can have a chemoprevention effect, particularly for breast108 and prostate cancer.109

However, since our bodies cannot absorb the nutrients from whole flax seeds and the seeds are often not sufficiently broken down during chewing, it is worth crushing flax seeds before consumption. This can be done with any conventional kitchen blender. Just add whole flax seeds to the blender and blitz on the highest setting for a few seconds until they have been broken up. You should ideally buy whole flax seeds, as this offers optimum protection for their nutritional content, then crush them at home. Flax meal can then be stored for four months in a sealed container at room temperature without any deterioration in quality.110

You can scatter the seeds over any dish or use them as a plant-based binding agent instead of eggs. To replace one egg, stir a tablespoon of ground flax seed into three tablespoons of water and let the mixture thicken.111

Baking with a “flax egg” substitute like this is particularly appealing because the majority of omega-3 fatty acids112 and lignans113 contained in the ground flax seed survive even after exposure to heat. After storing the baked item at room temperature for one week or keeping it in the freezer for two months at -13°F (-25 °C), research shows that the lignan content barely changes.114

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From a nutritional perspective, flax seeds are always best ground as otherwise we cannot absorb lots of their valuable components.

A handful of nuts per day protects your heart

Nuts are considered to be a heart-healthy food115, 116 and since 2003, in the US nuts have been permitted to carry an official health claim. This is because studies show that the daily consumption of around 114oz (40g) of nuts (such as almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios, or walnuts) as part of a low-cholesterol diet that is also low in saturated fats can reduce the risk of heart disease.117 The American Heart Association, recommends the daily consumption of a small handful of nuts, about 1oz, to reduce cardiovascular disease risk.118

In many online articles and books you will read that nuts and seeds should be soaked before eating to make them more digestible and to allow the body to absorb the nutrients better. Although this claim is widespread, studies show that soaked nuts are not more digestible and cannot be distinguished from those that are unsoaked in other parameters such as their phytic acid content.119, 120 Consequently, nuts do not need to be “activated” (soaked) before eating. However, in some of our recipes we do recommend soaking walnuts beforehand, as this helps reduce their bitter flavor.

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Pureed nuts and seeds make recipes creamier while also adding nutrients. Copien’s lentil hummus gets its creamy consistency from sesame seed paste (tahini).

Don’t worry about toxins in nuts

During cultivation and processing, or if stored incorrectly (in excessively moist/warm conditions), some foods can be susceptible to mold, and this is particularly true for nuts and grains. The most significant fungus is Aspergillus flavus, which produces very harmful aflatoxins.121 These are colorless, odorless, and tasteless122 and are not adequately eliminated by common preparation techniques such as boiling, frying, or baking.123 In the past, nuts were occasionally found on sale with higher levels of aflatoxins that exceeded the permitted statutory limits.124 However, thanks to more stringent controls and greater awareness among producers, aflatoxin levels in nuts have fallen sharply over the last decade and nowadays you do not need to worry about this issue.125, 126 There is also a trick you can use to protect against aflatoxins: by consuming dark green leafy vegetables at the same time as nuts, the absorption of carcinogenic aflatoxins can be greatly reduced because the chlorophyll that is contained in the leafy greens forms an indigestible substance with the aflatoxins. This has the effect that these are absorbed in far smaller quantities into the bloodstream via the small intestine.127 To ensure you get the maximum benefit from eating nuts, you should remember the following points:

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Notes on the optimum storage and preparation of nuts128
  • It is better to buy whole nuts rather than ground because they are less susceptible to spoiling
  • Ground nuts and seeds, in particular, should be stored in a well-sealed container in the fridge. For longer storage periods, it is advisable to freeze them in an airtight container
  • Nuts that taste or smell unpleasant should never be eaten
  • Buy nuts and oily seeds that are raw and unsalted. You can find many varieties of nuts and seeds in the bulk foods section
  • When buying nuts, always try to get good-quality, organic nuts, and preferably fair trade
  • If possible, nuts should be eaten as part of a recipe. The fat contained in nuts allows certain nutrients in other ingredients to be absorbed more readily, and the chlorophyll in dark green vegetables can potentially further reduce the absorption of any remaining tiny quantities of aflatoxins in the nuts
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