Consuming a vegan diet offers incredible health benefits to everyone. However, several people look for a vegan diet without nuts because they are allergic to it.

According to Robin Foroutan, a registered nutritionist and spokesperson of the Academy of Nutrition and Dietetics, it is possible to follow a vegan diet without nuts. You can swap nuts for options like avocados and seeds and meet your body requirements while eating a vegan diet.

Here are the ways that you can follow to avoid nuts in a vegan diet and still get a nutritional amount of proteins and minerals.

1. Don’t skimp on seeds

As a substitute, you can eat seeds and not foods like pumpkin, hemp, chia, and sesame. These are rich in nutrients and are also found in tree nuts like thiamine, vitamin E, copper, and magnesium.

She said,

"Seeds are great sources of minerals and healthy fats and can be used in similar ways to nuts.”

She also suggested using sunflower seed butter instead of peanut butter or cashew based-spread. Another great option for healthy fat and fiber is avocado, which is also rich in vitamin E and C.

2. Consume Coconuts

It is believed that people who are allergic to nuts can’t consume coconuts as well. But this is not true. People who can’t consume nuts should get themself tested for coconut allergy rather than assuming it.

If you can eat coconut products like coconut shreds and coconut milk, then they are good for your health. Use coconut products for smoothies, curries, and vegan desserts.

3. Consume foods like Soy and Oats

It is assumed that foods like almond or peanut butter are a great source of protein for vegan diets. But this is not true because nuts don’t have protein per calorie, even though they are an excellent source of healthy fats.

So, if you are looking for plant-based sources of protein, consume foods like lentils and chickpeas.

4. Take in Supplements

If you are on a diet that doesn’t include food groups, then it is an excellent idea to consult with an expert to ensure that you are not missing out on important nutrients. She said,

"Working with a dietitian can be really helpful to avoid some of the potential nutritional pitfalls of a plants-only diet."

Final Words

It is recommended to check with your doctor before making any changes in your diet plan.

A vegan diet plays a vital role in human health. Different types of vegan diets offer different benefits to everyone. Also, following a vegan keto diet can help you see the difference for yourself.