Preserving Nutritional Quality: How Heating Affects Oats, Nuts, and Seeds

We all know there are certain foods out there that are better for us to eat than others. They're packed with nutrition, good for our health and our overall well-being. But far fewer people know that how those ingredients are processed can be just as crucial to their nutritional value as the ingredient itself.

As awareness grows, more people are opting to consume ingredients like oats, nuts, and seeds in their raw or minimally processed forms to retain their full nutritional value, avoiding cooking or heating.

Fortunately, the Almond Cow is designed for making plant-based milk at home without the need for cooking or heat, perfectly aligning with raw diet standards and preserving the nutritional benefits of your ingredients.

But why are some ingredients better if they're left raw or uncooked? Let's take a look! 

Oats are celebrated for their high fiber content, particularly beta-glucan, which supports heart health, regulates blood sugar, and leaves you feeling fuller for longer. They’re also rich in essential vitamins and minerals, like manganese, phosphorus, magnesium, and B vitamins. However, these nutritional benefits can be compromised when oats are heated.

Let's break it down...

1. Enzyme Retention: Raw oats contain enzymes that help break down nutrients, making them easier for your body to absorb. Cooking oats often destroys these enzymes, potentially reducing the effectiveness of nutrient absorption.

2. Preservation of Vitamins and Antioxidants: Certain nutrients, especially B vitamins and antioxidants, are sensitive to heat. When oats are heated, these nutrients can degrade, resulting in a loss of their health benefits. Eating oats raw preserves these nutrients, allowing you to reap their full benefits.

3. Maintaining Resistant Starch: Oats are a good source of resistant starch, which acts as a prebiotic, feeding beneficial gut bacteria. Heating can reduce the amount of resistant starch, diminishing its positive effects on digestive health and blood sugar regulation.

Nuts are nutritional powerhouses, packed with healthy fats, protein, fiber, vitamins, and minerals. However, roasting nuts can alter their nutritional content.

Consuming raw nuts offers several advantages:

1. Preservation of Healthy Fats: Nuts are rich in polyunsaturated and monounsaturated fats, which are beneficial for heart health. These fats are sensitive to heat and can oxidize during roasting, potentially contributing to inflammation. Eating raw nuts helps maintain these fats in their healthiest form.

2. Retention of Nutrients: Raw nuts have higher levels of certain vitamins, such as vitamin E, a powerful antioxidant. Heating can reduce the content of vitamin E and other sensitive nutrients, so consuming nuts raw helps retain their full nutritional value.

3. Natural Enzymes: Raw nuts contain enzymes that aid in digestion and nutrient absorption, which are often destroyed during roasting. Eating nuts raw ensures that these enzymes remain intact.

Seeds like flaxseeds, chia seeds, sunflower seeds, and pumpkin seeds are small but mighty in terms of nutrition. They’re rich in healthy fats, protein, fiber, and essential vitamins and minerals. The best way to maximize the benefits of these tiny nutrient bombs is by consuming them raw: 

1. Maximizing Omega-3 Fatty Acids: Seeds such as flaxseeds and chia seeds are excellent sources of plant-based omega-3 fatty acids, which are crucial for heart and brain health. These omega-3s are highly sensitive to heat and can degrade during cooking. Eating seeds raw ensures you get the most benefit from their omega-3 content.

2. Enhanced Fiber and Protein: Raw seeds provide a significant amount of fiber and protein, both important for digestive health and muscle maintenance. Cooking or roasting seeds can alter their structure, potentially reducing their fiber and protein availability. Consuming them raw preserves these essential nutrients.

3. Antioxidant Protection: Seeds are rich in antioxidants like lignans and polyphenols, which protect your cells from damage and reduce inflammation. Heat can diminish these antioxidants’ potency, so eating seeds raw ensures you’re getting the maximum protective benefits.

For those who are committed to a raw food lifestyle, the Almond Cow is an invaluable tool. It can processes nuts, seeds, and oats without applying heat, ensuring that the natural enzymes, vitamins, and antioxidants remain intact. This is particularly important for maintaining the full nutritional benefits of your favorite  ingredients like almonds, cashews, or oats when making milk.

Here are some practical ways to add these nutrient-rich ingredients into your meals:

• Overnight Oats: Mix raw oats with your freshly made plant-based milk from the Almond Cow, and add fruits, nuts, and seeds. Let it sit in the fridge overnight for a nutrient-packed breakfast.

• Raw Trail Mix: Combine raw nuts and seeds with dried fruit for a quick, healthy snack.

• Smoothie Boost: Add a handful of raw oats, nuts, or seeds to your morning smoothie for added fiber, protein, and healthy fats. Our Rainbow Smoothie for example contains loads of raw chia seeds, flax meal, and almond pulp. 

• Raw Energy Bites: Blend raw nuts, seeds, oats, and/or dates to create homemade energy bars that are perfect for on-the-go snacking. You can try our Coconut Cookie Dough Energy Bites for a decadent yet healthy snack. 

Whether you’re preparing breakfast, snacks, or adding texture to your meals, incorporating raw oats, nuts, and seeds into your diet is a simple yet impactful step towards better health. By using the Almond Cow, you can enjoy the full spectrum of nutrients these foods offer, all while maintaining the purity and integrity of a raw food lifestyle.

Do you have a go-to raw recipe? Let us know in the comments below! Or check out our recipes to find your new raw favorite!