The Made in Oasis Complete Nutrition Guide contains a list of healthy oils, grains, nuts, and seeds you can eat on the alkaline diet. These foods were chosen for their high nutritional content and ability to support your overall health and well being. If some of these are not familiar to you, now is a fantastic time to try them out. All of the items on this list are delicious and should be staples in your pantry.
Avocado oil is an excellent oleic acid source, which is the same heart-healthy compound found in olive oil. This oil helps lower harmful cholesterol levels and increases HDL (the good cholesterol.) Plus, extracts from avocado oils have been studied for their ability to help relieve the pain and stiffness of osteoarthritis. (1)
Coconut Oil (do not cook)
Coconut oil contains medium-chain triglycerides (MCTs). Some studies show that MCTs can help your body burn calories. (2) Another advantage to MCTs is that some early research shows that they may be able to reduce hunger, which, over the long term, could lead to weight loss. Other studies have shown that coconut oil can be specifically helpful in reducing visceral (abdominal) fat. (3)
Grapeseed oil is made from the seeds of grapes. This oil has quite a bit of Vitamin E. According to the Mayo Clinic, Vitamin E has been studied to slow the progression of Alzheimer's and assist with the symptoms of nonalcoholic fatty liver disease. (4) Vitamin E is also an antioxidant that is good for supporting your immune system.
Olive Oil (do not cook)
Like avocado oil, olive oil is rich in oleic acid. Studies suggest that oleic acid helps reduce inflammation and may have anti-cancer effects. (5) It also contains the antioxidants Vitamin E and Vitamin K, reducing your risk of chronic disease and cardiovascular disease. Numerous studies are showing olive oil's ability to lower blood pressure and improve blood flow.
Sesame oil has long been used in traditional medicine. Taiwan, Iran, and other countries have a history of using sesame oil for it's anti-inflammatory, antioxidant, anti-bacterial, and pain-reducing properties. (6) Like other oils on this list, it can be good for your heart and to control blood sugar. Unsaturated fats are good for your heart, and sesame oil is 82% unsaturated fatty acids.
Amaranth is a gluten-free ancient grain that is high in protein and fiber. Protein and fiber are helpful when it comes to weight loss since they help you feel fuller longer. This grain also has 105% of the amount of manganese you need daily. Manganese is an essential mineral you need for healthy brain function. (7)
Like amaranth and quinoa, fonio is an ancient gluten-free grain that is high in nutrition. Fonio is high in amino acids - the building blocks of protein. This grain is also a good source of iron and the B vitamins thiamin, niacin, and phosphorus. The B vitamins and iron are good sources of energy and can help you fight fatigue. Plus, fonio has a low glycaemic index, so it won't spike your blood sugar.
Kamut is another protein-rich grain. This grain contains zinc, magnesium, selenium, manganese, polyphenols, and fatty acids, all of which are important for health. Zinc, in particular, helps boost your immune system. Plus, the phosphorus in Kamut help supports healthy liver and kidney function. Like Fonio, it is an ancient grain that is a good source of protein and fiber.
Quinoa contains quercetin and kaemferol, two flavonoids with powerful health benefits. These compounds are ant-viral, anti-inflammatory, and anti-cancer effects. (8) Studies on quinoa showed that it significantly reduced insulin, triglyceride, and blood sugar levels. This tiny grain packs a powerful antioxidant punch as well, and if you sprout the grain, it has an even higher level of antioxidants.
Rye is another grain that is high in dietary fiber and has a lower glycemic index. The high amounts of insoluble fiber found in rye mean it helps protect against gall stones. This grain is excellent for your digestive system and the microbiome that lives in your gut. It also is high iron and polyphenols.
Spelt is another ancient grain. It is high in manganese, phosphorus, Vitamin B3, magnesium, and zinc while being very low in fat. Whole grain spelt has a low glycemic index meaning it won't spike your blood sugar. Like many of the whole grains on this list, it can help reduce your risk of stroke and cardiovascular disease.
Teff is a grain crop that has been grown in Ethiopia and Eritrea for thousands of years. Teff is a fantastic source of copper, magnesium, potassium, protein, and lysine. Lysine helps your body absorb calcium and produce energy. Lysine also supports your immune function. Teff is also an excellent source of iron.
Wild rice is not actually rice. Instead, it is a vegetable with similar texture to that of a rice, which is why it is listed under grains on the Alkaline Nutrition Guide. This aquatic grass is high in protein and fiber, plus it contains antioxidants that help protect you against aging and reduce your risk of several diseases. (9)
Nuts and Seeds: (Including Nut & Seed Butters)
Brazil nuts are an incredible source of the mineral selenium. Selenium has been shown in studies to improve your immune system's function and help your body recover from infections, heart disease, some cancers, and even certain mood disorders. (10) Selenium is also needed for proper thyroid function and may help improve the symptoms of thyroid disorders.
Also known as hemp hearts, hemp seeds are a nut, which explains their nutty flavor. Hemp seeds are a fantastic source of protein, Vitamin E, potassium, iron, and zinc. Since the Alkaline Diet is vegan, note that 2-3 tablespoons of hemp seed can provide about 11 grams of protein. Quinoa and hemp seeds are both complete protein sources - meaning they provide all the essential amino acids your body needs. There are very few plants that are complete proteins, and two of them are on this list.
Raw Sesame Seeds and Raw Sesame Butter "Tahini"
Sesame seeds contain compounds that help lower cholesterol. In one study, subjects ate five tablespoons of these seeds daily for eight weeks. At the end of that period, their bad cholesterol (LDL) levels were reduced by 10%. (11) Plus, sesame seeds contain nutrients vital for bone health, including calcium, magnesium, manganese, and zinc. While they are to be eaten raw on the Alkaline Diet, sesame seeds can be soaked or sprouted.
Walnuts have many health benefits, but one of the most important is that they can help you support your microbiome's health. A healthy microbiome is vital for metabolism and reducing inflammation and disease. In a study conducted in 2018, researchers found that subjects who ate 1.5 ounces of walnuts every day for two months saw an increase in healthy gut bacteria. (12) They also have been known to help control appetite and help people lose weight.
The Complete Alkaline Nutrition Guide
The foods listed on the Complete Nutrition Guide by Made in Oasis have been hand-selected to provide high nutrition and health benefits. You can find most of these items in a neighborhood grocery, but some of the more exotic grains might be easier to obtain at a health food store. Besides, they are delicious and versatile; combine them for healthy recipes your body will love.
(1) Christiansen, Blaine A et al. "Management of Osteoarthritis with Avocado/Soybean Unsaponifiables." Cartilage vol. 6,1 (2015): 30-44. doi:10.1177/1947603514554992
(2) Mumme, Karen, and Welma Stonehouse. "Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials." Journal of the Academy of Nutrition and Dietetics vol. 115,2 (2015): 249-63. doi:10.1016/j.jand.2014.10.022
(3) Assunção, Monica L et al. "Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity." Lipids vol. 44,7 (2009): 593-601. doi:10.1007/s11745-009-3306-6
(4) "Vitamin E." Mayo Clinic, 18 Oct. 2017, www.mayoclinic.org/drugs-supplements-vitamin-e/ar...
(5) Menendez, Javier A, and Ruth Lupu. "Mediterranean dietary traditions for the molecular treatment of human cancer: anti-oncogenic actions of the main olive oil's monounsaturated fatty acid oleic acid (18:1n-9)." Current pharmaceutical biotechnology vol. 7,6 (2006): 495-502.
(6) Bigdeli Shamloo, Marzieh Beigom et al. "The Effects of Topical Sesame (Sesamum indicum) Oil on Pain Severity and Amount of Received Non-Steroid Anti-Inflammatory Drugs in Patients With Upper or Lower Extremities Trauma." Anesthesiology and pain medicine, vol. 5,3 e25085. 22 Jun. 2015, doi:10.5812/aapm.25085v2
(7) Takeda, Atsushi. "Manganese action in brain function." Brain research. Brain research reviews vol. 41,1 (2003): 79-87. doi:10.1016/s0165-0173(02)00234-5
(8) Murakami, Akira et al. "Multitargeted cancer prevention by quercetin." Cancer letters vol. 269,2 (2008): 315-25. doi:10.1016/j.canlet.2008.03.046
(9) "Antioxidant Properties of Wild Rice." ACS Publications: Chemistry Journals, Books, and References Published by the American Chemical Society, 1 May 2002, pubs.acs.org/doi/abs/10.1021/jf00037a004.
(10) Rayman, Margaret P, and Margaret P Rayman. "The argument for increasing selenium intake." The Proceedings of the Nutrition Society vol. 61,2 (2002): 203-15. doi:10.1079/PNS2002153
(12) Alipoor, Beitollah, et al. "Effect of sesame seed on lipid profile and redox status in hyperlipidemic patients." International journal of food sciences and nutrition vol. 63,6 (2012): 674-8. doi:10.3109/09637486.2011.652077
(12) Bamberger, Charlotte et al. "A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial." Nutrients vol. 10,2 244. 22 Feb. 2018, doi:10.3390/nu10020244