The most popular meat substitute choice for vegans is soy. What about raw vegans? Is there a healthy food that they can use as meat replacement? Yes there is. Flaxseeds are the best choice, as long as you prepare them well. The nutrition profile and texture makes these seeds a healthy and tasty addition to the raw vegan diet plan. Studies show incredible benefits of flaxseeds. This way, you can bypass the side effects of meat or soy consumption.
Benefits of Flaxseeds
The nutrition profile of flaxseeds gives them superfood status. It is one of the cheapest superfoods. Just 50 grams (less then 2 ounces) of flaxseeds will give you:
- 7 times the daily need of omega 3;
- 9 grams of protein. Flaxseed protein is complete. It has a high coefficient of digestibility (90%) and biological value (77%);
- 47% of the daily need of Magnesium;
- 55% of Manganese;
- 46% of Phosphorus;
23% of Selenium;
- 20% of Zinc;
- 69% of Vitamin B1;
Flaxseeds nutrition profile is close to that of the salmon. You can get all the benefits of salmon from flaxseeds, minus the mercury and the cholesterol. Flaxseed is the richest source of lignans in the vegetable world. Lignans reduce atherosclerotic plaque buildup by up to 75%.
A recent study (2013) reveals that flaxseeds have a preventive role against cardiovascular diseases, cancer and diabetes. According to a 2012 study, a consumption of 50g of flaxseeds/day has no adverse effects on humans.
Flaxseeds have a potent anti-hypertensive action is the conclusion of another study. The patients who consumed flaxseeds lowered their blood pressure by 10 points. This is the highest anti-hypertensive effect ever achieved by dietary intervention. It is more then many blood pressure drugs, but without their side effects.
How to Prepare Flaxseeds
Human digestive system can not breakdown whole flaxseeds. You have to soak them for one hour and then grind them. This process transforms them into a kind of gelatin. As it is, this gelatin is tasteless. But you can add any spices, condiments and herbs to it. Chefs prepare meats in the same way. If meats are not well prepared, they would taste like rubber to us.
You can add the flaxseed gelatin to salads. One of my favorite raw vegan recipes is cabbage flaxseed gelatin salad. I mix flaxseeds gelatin with cabbage in the food processor.
I recommend against flaxseed oil. The oil starts to degrade right after the extraction process. Unstable Omega 3 fatty acids start to oxidize when expose to air. The extraction process also removes hulls. Hence, all the lignans are lost.
Because the flaxseed are cheap, they are affordable even in the organic version. A 24-ounce package of organic of brown flaxseeds is $17.
Flaxseeds fed to pork
Some feed flaxseeds to pork to produce enriched lard. It would be a better idea to cut (pun intended) the „middle man” and eat the seeds ourselves.
Flaxseeds can be a healthy staple on the raw vegan diet plan. They are both healthy and cheap. They resemble the nutrition profile and the texture of meat. Hence, they are perfect for people that are looking for ways about how to become vegan. Up to 50 grams of flaxseeds per day has no adverse effects. They will add a healthy dose of omega 3 fatty acids, vitamins and minerals to the raw vegan recipes.