Nibbed Hazel Nuts

Why Your Morning Snack Determines Your Afternoon Energy We’ve all experienced the dreaded 3:00 PM slump. You’ve had a decent lunch, yet an hour later, your eyelids feel like lead weights, and your brain is sending urgent signals that only a sugary latte or a vending machine chocolate bar can solve. Most people look at their lunch and wonder what went wrong. But according to metabolic science, the reason might not be your lunch at all. It might be your lack of a "primer" earlier in the day. Enter the "Second Meal Effect"—a fascinating biological phenomenon that proves your body has a much longer memory than we realise. What Exactly is the Second Meal Effect? First identified by Dr. David Jenkins (the creator of the Glycemic Index), the Second Meal Effect (SME) describes the ability of a first meal to dictate how your body handles the sugar (glucose) in a subsequent meal. Think of your metabolism like a furnace. If you throw a bunch of paper in first thing in the morning, it flares up and dies out instantly, leaving the furnace cold and inefficient for the next log. But if you start with the right kind of fuel, the furnace stays at a steady, efficient temperature all day long. The Bottom Line: What you eat for breakfast (or your mid-morning snack) creates a "metabolic buffer" that protects you from blood sugar spikes during lunch and even dinner. Which Nuts are Best? While all nuts provide a healthy dose of fats and fibre, some are "gold medallists" in the world of blood sugar management. Pistachios are particularly impressive; research suggests they can significantly improve insulin sensitivity and lower fasting glucose levels. Almonds follow closely, as they are packed with magnesium—a mineral essential for carbohydrate metabolism—which helps your cells "unlock" to let sugar in for energy. Walnuts are another top choice; their high concentration of alpha-linolenic acid (an omega-3) helps reduce the systemic inflammation often linked to insulin resistance. If you’re looking for a reliable all-rounder, a mixed handful of these varieties ensures you're tackling your metabolic health from every angle. Why Nuts are the MVPs of Blood Sugar Control Nuts are perhaps the most effective "primers" for the Second Meal Effect. They aren't just convenient; they are a complex package of three specific components that work in synergy to stabilise your system. 1. The Power of "Slow-Motion" Digestion Nuts are rich in healthy monounsaturated and polyunsaturated fats. These fats slow down gastric emptying—the speed at which food leaves your stomach. When you pair nuts with a carbohydrate (like fruit or oatmeal), the nuts act as a "brake," ensuring the sugar enters your bloodstream as a slow trickle rather than a sudden flood. 2. The Fibre-Fermentation Connection This is where the science gets really cool. Nuts contain significant amounts of fiber that your body can't digest, but your gut bacteria can. When these bacteria "feast" on nut fiber in your lower digestive tract, they produce Short-Chain Fatty Acids (SCFAs) like butyrate and propionate. These SCFAs enter your bloodstream and signal your liver to produce less glucose and your cells to become more insulin-sensitive. This process takes hours, which is exactly why a morning handful of walnuts helps you handle the carbs in your afternoon sandwich. 3. Natural GLP-1 Stimulation You may have heard of GLP-1 in the news lately regarding weight-loss medications. GLP-1 is a hormone your body produces naturally to tell your brain you're full and your pancreas to release insulin. The protein and healthy fats in nuts are potent natural stimulators of GLP-1, helping you feel satisfied long after the snack is gone. Which Nuts Should You Choose? While all nuts offer benefits, some have specific "superpowers" regarding blood sugar: Almonds: Exceptionally high in Magnesium, a mineral that many people are deficient in. Magnesium plays a direct role in helping your cells "unlock" to let blood sugar in for energy. Walnuts: The kings of Omega-3 fatty acids. They help reduce systemic inflammation, which is often a hidden cause of insulin resistance. Pistachios: Research has shown that eating pistachios can specifically lower fasting blood sugar and improve insulin processing in people with pre-diabetes. How to Apply the Science: To take advantage of the Second Meal Effect, you don't need to change your entire diet. You just need to be strategic: The "Handful" Rule: Aim for about 30g to 50g of mixed nuts daily. Pre-Load Your Carbs: If you know you're going to have a high-carb lunch (like pasta or a wrap), eat a small handful of nuts 30 minutes before. Upgrade Your Breakfast: Don't eat "naked" carbs. If you’re having oatmeal or toast, top it with almond butter or crushed walnuts to activate that metabolic buffer early. The "Second Meal Effect" proves that healthy eating isn't just about calorie counting—it's about chemistry. By choosing nuts as your primary snack, you aren't just eating for now; you’re setting your body up for a stable, energised, and slump-free afternoon.

The positive impact of nuts on our mental health Eating just a handful of organic nuts such as almonds, cashews, walnuts, peanuts, pistachios, and hazelnuts daily may help you lower the risk of depression by 17%, new study results revealed. The research results were published in the journal Clinical Nutrition and suggest that consuming nuts have a positive impact on human mental health. Based on data from 13,000 adults Scientists involved in the research gathered data from Biobank, an online database of medical, lifestyle and food habits records of half a million people in the UK. The team analysed data from more than 13,000 people aged 37-73 between 2007 and 2020. One serving a day helps prevent depression The research results suggest that adults who declared consuming a 30 g serving of nuts every day were less likely to get diagnosed with depression compared to those who did not eat nuts at all. Health properties of nuts The study does not explain why this happens, but the scientists claim it is related to nuts' anti-inflammatory and antioxidant properties. Nuts contain vital and high-quality nutrients like phenols or phytosterols, fibre, healthy protein, vitamins, monounsaturated and polyunsaturated fatty acids and essential micronutrients that play an important role in mental health. "Our findings highlight yet another benefit of consuming nuts, with a 17% decrease in depression associated with nut consumption. "This provides an even stronger rationale for people to become enthusiastic about consuming nuts," said Bruno Bizzozero-Peroni from the Health and Social Research Centre at the University of Castilla-La Mancha in Spain. Diet as a factor of mood disorders The scientists said this finding was regardless of other factors influencing mental health, such as medical conditions, body mass index and lifestyle of the participants. The team wrote: "Our results highlight the potential role of nut consumption as a healthy dietary behaviour to prevent depression in those free of other known risk factors for depression, such as obesity, unhealthy lifestyle behaviours (smoking, frequent alcohol consumption, low intake of fruits and vegetables, insufficiently active, and inadequate sleep duration), loneliness, and medical conditions such as cardiovascular, metabolic, or mental comorbidities." Commenting on the study, Dr Jenna Macciochi, senior lecturer in immunology at the University of Sussex, who was not involved in the research, said: "This study builds on the growing literature in nutritional psychology showing diet to be a factor in mood disorders. Specifically, they found a positive association between nut intake and a lower risk of depression compared to no nut intake. "This study shows association and does not prove a mechanistic effect, but the authors do suggest multiple feasible mechanisms through which nut consumption may be working. I think there is still a lot we need to learn regarding the potential mechanisms at play and a deeper understanding of this in the future will be useful when making dietary recommendations. "In the meantime, the best evidence for supporting good mental health through diet is probably from consuming a Mediterranean-style anti-inflammatory diet pattern of which nuts are considered to be a component of." Why are nuts good for improving your mood? The best nuts to improve your mood are those packed with healthy plant-based proteins, fibre, healthy fats, antioxidants, melatonin, magnesium, zinc and tryptophan, the amino acid responsible for producing serotonin which is a chemical known for mood-boosting. It plays an essential role in multiple body functions such as sleep, general mood, digestion, healing, bone and blood health. What are the best nuts for depression? Almonds Cashews Pistachios Peanuts Walnuts Hazelnuts Brazil nuts Pine nuts Coconut Chestnuts Pecans

Adding more whole grains and nuts to your diet can have an amazing impact on your brain health! If you want to keep your brain healthy, try to avoid simple carbohydrates. They break down quickly into sugars. When you eat simple carbs you may feel a spike of energy that will last only for a short while. High sugar makes your brain work functioning decrease. Replace bad carbs with good carbs When shopping for food and preparing meals at home try to cut out refined carbohydrates and replace them with whole grains and nuts. They contain complex carbohydrates that processed by your body in a good way. These carbs break down slowly and sugars are released gradually. That means the energy is released slowly and your body and brain will function in a more efficient way. Stock your pantry with healthy whole grains Whole grains, such as brown rice, barley, oats, barley, and quinoa are high in B vitamins and can potentially preserving your memory. Vitamins B help reduce inflammation of the brain and work to convert homocysteine (amino acid) into essential brain chemicals used for learning and maintaining memories. Whole grains are also significantly rich in magnesium which keeps your brain cells and nervous system healthily connected. Magnesium helps pass on the signals between your brain and body. It improves the functioning of the neurotransmitters responsible for attention. Add nuts to your diet Add more nuts to your diet. Walnuts for example, contain the beneficial Omega-3 fatty acid. Eating more walnuts can improve cognitive function of your brain and help reduce the risk of diseases, such as depression, type 2 diabetes, cardiovascular disease, and dementia. Almonds and Hazelnuts are great sources of vitamin E. This vitamin is associated with reducing the cognitive decline related to aging. Peanuts contain a lot of niacin. Niacin deficiencies are related to cognitive decline as well as Alzheimer’s and Parkinson’s. Plus, nuts are also packed with magnesium! Tips and swaps for a healthy brain Here's the list of tips for healthy whole grain swaps and alternatives for refined carbohydrates: swap instant oat meal or ready-to-eat cereal mixes with whole oats choose buckwheat instead of potatoes or white rice go for bulgur and barley regularly replace white rice with brown rice eat more quinoa always have nuts & seeds near you for a healthy snack replace white bread and past with whole grain brad and pasta Adding more whole foods to your diet offer many health benefits for your whole body, including nervous system and brain. Move away the processed foods and swap unhealthy products with whole grains, legumes, nuts and seeds. Start adding more whole foods to your diet little and you will see the difference!

Let’s get things straight, as much as we enjoy them, nuts can be a pretty puzzling food group. They are not always exactly what they say they are. In fact, botanically speaking, most of the ‘nuts’ that we generally refer to as such, aren't even nuts at all! Here at Wholefood Earth, we want to set the record straight, and bring you all the answers. So, continue reading to discover if your favourite nut is actually a nut, or just a delicious imposter! What Is Considered a True Nut? Well firstly, it seems to depend on who you’re asking. If you want to get really technical, the botanical definition of a nut is the singular seed belonging to a dry fruit, contained in a hard shell that doesn’t open to release the seed naturally once it reaches maturity. Chestnuts, hazelnuts, and acorns are some examples of true nuts that fit this definition. On the other hand, almonds, pistachios, pecans and even cashews — they’re all just masquerading as nuts! These would in fact, be referred to as ‘drupes.’ A drupe is a seed with a hard, protective shell on the inside, with a fleshy fruit surrounding it on the outside. Although not all drupes have an edible seed. A peach or plum for example, which is also a type of drupe, we just eat for the fruity outer part. Another lot of fraudsters are peanuts, which are something else altogether! They are actually classed as a legume. This is due to the fact they are an edible seed that grows inside a pod, like beans or peas (that’s where the ‘pea’ part of their name comes from!) Peanuts also grow underground instead of above ground, like true nuts do. At this point you may be wondering, so why do we still generally refer to all of these as nuts if they are not? Well, as we mentioned earlier, it depends on which definition you are referring too. There is also a culinary definition, which you may be much more familiar with. What Is a Culinary Nut? The general and culinary term for nuts is a lot more varied, and less restrictive than the botanical definition. That is why there are some foods with ‘nut’ in their name, like peanuts and coconuts, which are technically not really nuts at all. A culinary nut is classed as any sort of dry, hard, edible kernel contained in an outer shell, that usually, but not always, has a high fat content. Along with botanical nuts, any of these dry kernels that have a comparable taste, appearance, and culinary role, are all considered to be culinary nuts. At this point, most people are much more familiar with the culinary term of what a nut is, so that would explain why you generally still see them all classed under the same food group - and we don’t see that changing anytime soon! Where Do Nuts Come From? Nuts are grown all around the world. You usually find them in warm, similar climates with some countries producing the majority of a specific type of nut. For example, Brazil nuts are grown in many countries (including Brazil of course!) but the largest exporter is actually Bolivia. Because climates can differ depending on the country, the time of year a specific nut is harvested can vary from place to place. Most types of nuts grow on either trees or bushes. Hazelnuts, for example, grow on bushes instead of trees. Whereas the Cashew tree, is a tropical, evergreen tree that grows the cashew fruit which the cashew nut grows out of. In simple terms, a ‘tree nut’ is, as the name implies, is any nut that comes from a tree. You may hear this term come up most often when discussing food allergies. A person may be allergic specifically to peanuts (which as we have learnt, are not tree nuts but legumes), whereas others may be allergic to the wider range of nuts that grow on trees. In conclusion, just because it seems most commercially marketed 'nuts' are not technically nuts, does not mean they taste any less delicious in our opinion! Whatever you decide to call them, we hope that this article gave you some more nut knowledge and cleared up some of the confusion surrounding this complicated, yet tasty food group. All that reading got you feeling peckish? Check out our wide range of nuts

Mid-January can make us feel all a bit lost, but it’s time to get back to routine! Now the festive period is done and dusted, it’s time to get back into the flow of things. Which might mean focusing on healthy eating, keeping active, reducing alcohol intake, embarking on your New Year’s Resolutions! All this in mind, we thought we would recommend our January Detox Range! Featuring: Clipper Teas – Detox/Nettle/Dandelion These Herbal Teas can be great for Bloating, Indigestion, Water Retention, Soothing for your tummy after an indulgent Christmas. 3 cups a day in between meals.https://wholefoodearth.com/pages/search-results-page?q=tea&page=2 Together Vitamin D –This Sunshine Vitamin is harder to come by at this time of year, so supplementing in the wintery months is vital. Vitamin D is amazing for your energy levels, bone health, low mood, teeth, hair, skin and nails. Overall Vitality and certainly puts a spring into your step! This product is Vegan Friendly too! (Please consult with your GP/Health Care Professional if unsure or on any Medication) https://wholefoodearth.com/products/together-health-vegan-vitamin-d3-food-supplement-30-capsules Willy’s Kombucha Kombucha is fabulous for your digestion. The Apple Cider Vinegar version is a power packed Detox Drink, rich in natural probiotics. Customers say they feel energised and invigorated with improved digestion. Also great for Colds, Sore Throats, Hair Skin and Nails, Tummy Upset and so much more! The Apple Cider Vinegar Edition comes in three flavours: Apple, Blackcurrant and Raspberry and Introducing Willy’s Ginger Beer – Alcohol Free! Ginger is great for Nausea, Sickness, Stomach Discomfort and Indigestion. (Please consult with your GP/Health Care Professional if unsure or suffer with any Medical Conditions)|https://wholefoodearth.com/products/willys-ginger-kombucha-beer-250ml Donat Water Donat is back in stock! High in demand, this Magnesium Water is magical. Not only great for Indigestion, Heart Burn, Constipation you name it! It is also great for those suffering with Muscle Cramps, Restless Leg Syndrome, Stiffness, Muscle Spasms, Aches and Pains, Low Mood & Stress, Energy levels and may even help you sleep! Magnesium is an adaptogen and adapts to what your body needs. Drink daily for optimum efficiency. https://wholefoodearth.com/products/donat-mg-magnesium-water Wholefood Earth Soya Mince/Chunks A lot of us look to reduce processed and rich foods in the New Year. By swapping meat for plant-based meat alternatives, you will be reducing your fat and cholesterol intake and increasing protein and fibre. Two nutrients vital for helping you feel full, energised, for muscle recovery and overall health. Why not try our Soya Mince in your Bolognese, Cottage Pies, Chilli etc and the Chunks in Stir Fries, Casseroles, Curries, Salads and more! Simply rehydrate in boiled water for 15 mins to an hour depending on the texture you like and mix into your cooking! Super healthy, Versatile, Low Fat, High Protein…Yay! https://wholefoodearth.com/pages/search-results-page?q=soya+mince Pop into our Ramsgate store to see the full range or shop online!

Introducing Wholefood Earth's new product listing - Vital Wheat Gluten.Famous for the creation of Seitan - the vegan meat alternative!Vital wheat gluten is a natural protein source found in wheat. It is a powerful flour that is almost pure gluten. It is made from wheat flour that has had the gluten activated during a dehydrating process, removing all other ingredients except the gluten. Wheat gluten has very little starch content and a fantastic way of making dough elasticated. Vital wheat gluten is great for bread making as it helps to increase the gluten content of the bake. It is equally as great used in muffins, cakes and other bakes such as tarts and pastries where you are working with yeast ingredients. A small amount added to yeast bread recipes improves the texture and elasticity of the dough. When combined with water it becomes highly elastic and has a sticky like texture. Vital Wheat Gluten is a natural and very effective raising agent, helping your bread fill out perfectly and evenly, giving it more volume. It can be especially helpful for baking bread made with whole grain flours and coarse cereals. Vital Wheat Gluten can ensure recipes that require fruit, nuts and seeds, chocolate chips etc stay firmly held together and a good binder too! Brilliant for binding Vegan Meatballs, Burgers, Tofu etc. To make Seitan: Mix Vital Wheat Gluten with spices and add water to make a dough. When the gluten dough is cooked either by steaming, baked or boiled it becomes chewy with a meat style texture! See the range of sizes online and in store today! We sell in bulk so perfect for cafes, restaurants and keen cooks alike!