All about raw nuts and seeds

All about raw nuts and seeds

Did you know that raw nuts boost your metabolism twice as much as roasted nuts? It’s true. Roasting kills nutrients in the nuts, changes their fat molecules, and makes them tougher for your body to metabolize — and that means your body gets the chance to turn them in to fat. Here’s why it’s so important to stick to RAW nuts and seeds.

Raw nuts and seeds are not only scrumptious (and don’t forget amazing raw almond butter or cashew butter), they’re also fantastic fat-burning fuel.

But stick with raw nuts and seeds to max out the benefits:

Raw nuts and seeds flood your body with two superstar fat-destroying nutrients, choline and inositol. Whenever you burn fat, these two act like goalies, kicking it out of your body so it doesn’t get accidentally reabsorbed (right back onto your hips or belly!)

We call raw nuts and seeds “feel-full fats.” They contain special nutrients that send a “You’re full!” message from your digestive system to your brain. That’s what gives you that nice, relaxed feeling at the end of a great meal. You feel fulfilled and satisfied.

Go beyond peanut butter! Peanut butter isn’t usually sold raw (peanuts get moldy too easily). But look right next to it at the grocery store, and you’ll find the good stuff:

  • Try raw almond, cashew, hazelnut, sesame, and sunflower butter. These are out-of-this-world yummy. An amazing brand is Artisana. It’s so good I carry it on
  • Keep a stash of whole, raw nuts and seeds, too. Grab a handful for a perfect Phase Three snack.
  • Add a shot of protein and healthy fat to your breakfast—spread creamy raw nut butter on sprouted-grain toast. Stir raw nuts, seeds or nut butter into your oatmeal. Or, toss a dollop of nut butter into the blender when you make your morning smoothie.

Links included in this article will sometimes direct you to the website, where you can learn more about and purchase many of the products mentioned. Please know that Haylie Pomroy has a financial interest in anything that is sold from

44 thoughts on “All about raw nuts and seeds

  1. I see a lot of sprouted bread in the store, but it was whole wheat berries in it – all wheat should be avoided- correct?

  2. please i need know haw i make my brekfast in f1,2, y 3, please give me the expamples tank you, (por favor necesito saber como hago mi desayuno en la fase 1,2, y 3 por favor darme algunos ejemplos gracias)

  3. Help, I have done the diet as it says (I think) in the book for phase 1 for 2 days and I’m starving. I’m using the portion sizes for those who want to loose 20 pounds or less on page 105. Does that mean I should be eating more and increasing my portion sizes or is it just my body getting used to the portion sizes? I really would like to succeed on this diet.

    • She’s got a chocolate chia seed pudding on her phase 3 pinterest board, so I went with yes. Also raw cocoa powder and raw cocoa nibs!

  4. Can you please explain 2 things:
    1) what does fat/protein mean? It is listed in the meal maps like this. Does it mean a fat or a protein or does it mean that you can have a fat and a protein. I don’t see any list of fat/proteins like vegetable proteins, only “healthy fats”. I’m afraid that I would be eating too much of one or the other and can’t find an explanation anywhere in the book.
    2) Are rice crackers a snack or are they a substitution for a grain within a meal?
    Love the diet so far, but ate exactly as what the book said (in the phase 3 section “Your day will look like this”) for breakfast on first day of phase 3 and think I might have interpreted it incorrectly as the Week 1 phase 3 meal map menu suggests Ph3 Oatmeal only and that is way less than what is listed on “your week should look like this” for phase 3.

  5. Wow! Wish it had explained the difference in the book. I got a bottle of the giant economy size Roasted Almond Butter at Costco, which I love, but wouldn’t have been eating in Phase 3 if I had realized it has to be RAW.

  6. I have to eat the roasted nut butters because I have that reverse alergie things when you are allergic to most raw,uncooked fruits and veggies…it says stay away from nuts but i find that i can eat some roasted nut butter.
    Is it still ok? or will it decrease metabolism??

    • That’s true. Pasteurization is required by the FDA to prevent salmonella. You can find truly raw almonds at farmer’s markets, but it it’s a commercially packaged nut, it’s been pasteurized. It’s the high heat of roasting — which can be twice as high as steaming — that can change their nutritional quality. If you CAN find truly raw nuts, then go for it. Otherwise, stick to raw nuts, which at least haven’t been through two high-heat processes.

    • Pasteurized means they have undergone high heat — and high heat changes the nutritional properties to nuts in an unfavorable way. That’s why raw nuts are recommended. If you cannot find them in regular grocery stores, try health food stores, or even online.

  7. I recently made almond butter in my food processor. I used raw almonds from Trader Joe’s. However, I’m waiting for a truly raw almonds that I ordered online to come in the mail. My question is it takes a long time to make the almond butter and it ends up heating up in the food processor so does that cause it to lose it’s nutrional value? Also, The blog I got the info on suggested to use roasted or roast your almonds to make the process quicker since it’s already heating them up in the food processor.

    • It’s fine. The heat we’re talking about is the high heat that is used to roast nuts — upwards of 400 degree. Residual heat from your blender should not cause a problem.

      • We like almonds, but the texture/feel is kind of weird. Before the diet, I had been soaking them in salt water overnight to break down the enzyme inhibitors then drying them in a dehydrator or low temp oven (150º for about 12 hours). Since the temp is so low, it doesn’t destroy the fat in the nuts like higher temps do. At least that’s what some experts say. Some websites also ay up to 170 or 175º is OK. What are your thoughts (or Haylie’s) on low temp roasting/drying at 150º or below. Is that OK? Thanks.

        • That low temp should be fine. Toasting nuts is fine — it’s the 450-degree+ heat of roasting them that’s the issue.

          • This is so good to know. I can’t eat raw almonds due to oral allergy syndrome. I toast them for 12 minutes in a 350º oven and I don’t get a reaction from them. I’m glad to know that I’m still getting the maximum nutritional benefit from them. They turn into nut butter much quicker when they’re warm, a nice side effect!

  8. I am allergic to peanuts, almonds, cashews, walnuts, etc. what can I use as a substitute for healthy fat when nuts are on the meal plan?

    • You can use seeds. You can also use any other fat, like avocado, hummus, olive oil, etc. in your meals. You can definitely do the diet without using nuts.

  9. Hi, please help. I cannot find raw unsweetened almond or cashew butter anywhere. I only find raw almond butter not unsweetened. I did find unsweetened almond butter but it was not raw. Which one can I use?

    • Hi. Neither will work. You can find raw nut butters online. has a very good selection.

  10. I live in Hawaii and have access to raw macadamia nuts just picked and right out of the shell but I don’t see them on the list.

    • Macadamias are deliberately not on the list because they are very high in fat, especially saturated fat, yet they are lower in protein and fiber than other nuts.

  11. Hi Christine,

    Please could you help me. I am trying to understand eating nuts on phase 3 but on page 105 of FMD, Haylie writes that on phase 3 it’s 20 grams of raw nuts but yet on the menu plan on page 130, she has written 55grams raw nuts. Which one is correct? Don’t want to over eat on nuts. Thanks

    • Hi Tracey. Translations of the book are handled in the country of publication, so I’m not sure how the publisher translated the amounts. But here in the US, we specify 1/4 cup of raw nuts, which is about 35 grams or 1.25 ounces. I do not have a copy of the foreign publications, so I’m unable to look up the references you mention. But 35 grams is the correct standard portion of nuts on phase 3.

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