Protein in Nuts

DBM COMMENT

At all times, ensure that the foods you select are permitted on your program.  

Select only NON-GMO sources that are organic and/or sundried, unsulphurated and preservative-free.

Protein is NOT what you think – it’s not only a lamb chop or steak or fish and chicken.  In fact, research shows that Protein from vegan sources are healthier and the bonus is that vegan sources of protein are readily available,no matter what your economic circumstances, provided that you are eating a well-balanced diet. 

For more information on healthy eating visit our Eat To Live page.

Good sources of vegan protein are: Nuts, Seeds and Vegetables.  Nuts are a very popular food. Despite being high in fat, they also have a number of impressive benefits for your health (and weight).

Health Benefits of Eating Nuts.

1. Nuts Are a Great Source of Many Nutrients

Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains:

  • Calories: 173
  • Protein: 5 grams
  • Fat: 16 grams including 9 grams of monunsaturated fat
  • Carbs: 6 grams
  • Fibre: 3 grams
  • Vitamin E: 12% of the RDI
  • Magnesium: 16% of the RDI
  • Phosphorus: 13% of the RDI
  • Copper: 23% of the RDI
  • Manganese: 26% of the RDI
  • Selenium: 56% of the RDI

2. Nuts Are Loaded with Antioxidants

Nuts are an antioxidant powerhouse. Antioxidants help control free radicals, which are unstable molecules produced as a normal part of metabolism. Free radical production increases in response to heavy sun exposure, stress, pollution and other causes.   Nuts contain antioxidants known as polyphenols, which may protect cells and LDL cholesterol from damage.

3. Nuts Can Help You Lose Weight

Although they’re considered a high-calorie food, research suggests that nuts may actually help you lose weight.  Nuts have been shown to help promote weight loss rather than contribute to weight gain. Several studies have found that the body doesn’t absorb all of the calories in nuts.

4. Nuts Can Lower Cholesterol and Triglycerides

Nuts have impressive effects on cholesterol and triglyceride levels.  Nuts may help lower total and LDL cholesterol and triglycerides while boosting levels of HDL cholesterol.

5. Nuts Are Beneficial for Type 2 Diabetes and Metabolic Syndrome

Type 2 diabetes is a common disease that affects hundreds of millions of people.  Having a condition called metabolic syndrome is strongly associated with type 2 diabetes.

Interestingly, nuts may be one of the best foods for people with metabolic syndrome and type 2 diabetes.   Several studies have shown that blood sugar, blood pressure and others health markers improve when nuts are included in diets of people with type 2 diabetes and metabolic syndrome.

6. Nuts Can Help Reduce Inflammation

Nuts have strong anti-inflammatory properties.  Inflammation is your body’s way of defending itself from injury, as well as bacteria and other potentially harmful pathogens.

However, chronic (long-term) inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging and that nuts may be helpful for reducing inflammation, especially in people with diabetes, kidney disease and other serious health conditions.

7. Nuts Are High in Fibre

Fibre provides many health benefits.  Although your body can’t digest fibre, the bacteria that live in your colon can.  Many types of fibre function as prebiotics or “food” for your healthy gut bacteria.  Many nuts are high in fibre, which can reduce disease risk, help keep you full, decrease calorie absorption and improve gut health.

8. Nuts Can Reduce Your Risk of Heart Attack and Stroke

Nuts are extremely good for your heart.  Nuts may significantly lower your risk of heart attack and stroke. That’s because nuts increase LDL particle size, raise HDL cholesterol, improve artery function and have various other benefits for heart health.

9. Nuts Are Delicious, Versatile and Widely Available

Nuts are undeniably tasty and satisfying.  They can be enjoyed whole, as nut butters or chopped up and sprinkled on food.   It’s actually quite easy to make your own home-made nut butter using whichever combination of nuts you like.  In general, it’s healthiest to eat nuts raw or toast them in the oven at a temperature below 350°F (175°C). Dry-roasted nuts are the next-best option, but try to avoid nuts roasted in vegetable and seed oils.    Nuts can be kept at room temperature, which makes them ideal for on-the-go snacks and traveling. However, if you’re going to be storing them for long then a refrigerator or freezer will keep them fresher.  At the end of the day, nuts are a highly nutritious and super tasty food that can fit into almost everyone’s diet.  Eating nuts on a regular basis is a very enjoyable way to improve your health.

Healthy Nut Choices

Take a look at the charts alongside, they provide you with information on the values of protein in the various types of nuts: Chart 1 and 2: Protein in Nuts and Chart 3: Extended list of protein in nuts

Source of Tables: healthaliciousness  

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Healthy Choices - Nuts Chart 1
Healthy Choices - Nuts Chart 1
Healthy Choices - Nuts Chart 2
Healthy Choices - Nuts Chart 2
Healthy Choices - Extended List Chart 3
Healthy Choices - Extended List Chart 3