High-Protein Nuts: A Dietitian’s Top 3

The Power of Protein-Packed Nuts: A guide for U.S.Consumers

Nuts are more than just a tasty snack; they’re a nutritional powerhouse. Dive into the world of high-protein nuts and discover how they can benefit your health, with insights from registered dietitian Natalie Rizzo.

Nutritional Benefits of Nuts: More Than Just Protein

Nuts have earned their reputation as a healthy snack, and for good reason. They’re packed with essential nutrients that contribute to overall well-being.Beyond protein, nuts offer a wealth of health benefits, making them a smart addition to any balanced diet.

Natalie Rizzo, a registered dietitian and nutrition editor, emphasizes the diverse nutritional profile of nuts. “In addition to plant-based protein, nuts are a good source of manny other healthy nutrients.That includes heart-healthy unsaturated fat, vitamin E, fiber, folate, B vitamins and magnesium,” Rizzo explains.

The presence of vitamin E is notably noteworthy, as it plays a crucial role in maintaining healthy skin.”Vitamin E, which is beneficial for skin health, is a big one that you’ll find in nuts,” Rizzo notes. Different nuts offer distinct advantages. Such as, Brazil nuts are known as an excellent source of selenium, a vital mineral for thyroid function and immune support. Almonds, on the other hand, provide a good amount of magnesium, essential for nerve and muscle function, blood sugar control, and bone health. For Americans, magnesium deficiency is common, making almonds a great snack.

rizzo underscores the importance of variety. “Basically,if you eat a variety of nuts,you will get a variety of micronutrients,” she advises. This approach ensures a broader spectrum of vitamins, minerals, and antioxidants, optimizing the health benefits derived from nuts.

Incorporating nuts into a balanced diet is a practical way to boost nutrient intake. They can be a satisfying snack, a crunchy topping for salads and yogurt, or a key ingredient in various recipes.

Top 3 High-protein Nuts

For those specifically seeking to increase their protein intake, Rizzo recommends focusing on a few key nuts. “When you’re really on the hunt for filling protein,” Rizzo says, reach for these options:

Almonds

Almonds stand out as a high-protein nut. With 6 grams of protein per ounce, almonds are an excellent choice for those looking to boost their protein intake. This serving size also provides 4 grams of fiber, promoting gut health, along with half of your daily vitamin E needs and 20% of your daily magnesium requirement. Vitamin E acts as an antioxidant, protecting cells from damage and supporting immune function, while magnesium contributes to sleep quality and heart health.

Pistachios

Also boasting around 6 grams of protein per ounce, pistachios offer additional nutritional benefits. They provide 3 grams of fiber and a range of B vitamins, essential for energy production and nerve function. Pistachios give you a good helping of lutein and zeaxanthin, two antioxidants known for their positive impact on eye health. These compounds, responsible for the pistachio’s vibrant green colour, help protect against age-related macular degeneration and cataracts. Moreover, pistachios contain a high level of natural melatonin (though more research is needed to confirm the exact quantities and effects), a hormone that regulates sleep, making them a potentially beneficial snack before bed.

peanuts

Though technically a legume, peanuts are often grouped with nuts due to their similar nutritional profile and culinary uses. Peanuts are high in both protein and fat. With approximately 7 grams of protein per ounce, peanuts are just a tad higher in protein than almonds and pistachios. Peanut butter,a popular and versatile food in the U.S., is a go-to high-protein food for many dietitians and fitness enthusiasts. Peanuts are also a more affordable option compared to some other nuts,making them an accessible source of protein for a wider range of consumers.

Moderation is Key: Balancing Protein and Calories

While nuts offer important health benefits, it’s important to consume them in moderation. “They are also high in fat and calories,” Rizzo cautions. Additionally, some salted varieties can contain a large amount of sodium, which can be detrimental to blood pressure and overall health if consumed excessively.

Portion control is essential. Rizzo advises keeping your serving size in mind,emphasizing that an ounce of nuts is roughly equivalent to a handful. This visual cue can help prevent overconsumption and maintain a healthy calorie intake.

Nuts should complement, not dominate, your protein sources.”That’s also why you don’t want to rely on nuts as the primary source of protein in your day,” Rizzo explains. “Rather, think of nuts as a good source of plant-based protein for a snack or topping.“

Creative Ways to Incorporate Nuts into your Diet

Nuts are incredibly versatile and can be easily integrated into various meals and snacks. “They also make a crunchy addition to salads, oatmeal, smoothie bowls and grain bowls,” Rizzo suggests. “and you can use them as a crispy breading for proteins.” Such as, consider trying almond-crusted chicken for a flavorful and protein-rich meal.

Nut butters, like peanut butter and almond butter, provide another convenient way to enjoy the benefits of nuts. “Try using them on toast or in baking or sauces,” rizzo recommends. Nut butters can be added to smoothies, used as a dip for fruits and vegetables, or incorporated into homemade energy bars.

Nut	Protein (per ounce)	key Nutrients	U.S. Application
Almonds	6 grams	Vitamin E, Magnesium, Fiber	Almond milk, almond butter for sandwiches, trail mix
Pistachios	6 grams	B Vitamins, Lutein, Zeaxanthin	Ice cream topping, salads, healthy snack option
Peanuts	7 grams	Protein, healthy Fats	Peanut butter sandwiches, baseball game snack, ingredient in candies

Why are nuts considered such a nutritional powerhouse, especially when it comes to protein?

Archyde Chats: The nutty Truth About Protein with Registered Dietitian, Anya Sharma

Welcome back to Archyde! Today, we’re diving deep into the world of nuts with a true expert, Anya Sharma, a registered dietitian adn author of the popular book, “Nuts About Nutrition.” Anya, thanks for joining us!

Anya Sharma: Thanks for having me! I’m excited to be here.

Unpacking the Protein Power of Nuts

Archyde: Anya, our readers are always on the lookout for health-conscious snack options. Nuts seem to be a popular choice. can you kick things off by explaining why nuts are considered such a nutritional powerhouse, especially when it comes to protein?

Anya Sharma: Absolutely! Nuts are fantastic. Thay’re far more than just a snack. They are a good source of plant-based protein, offering a unique combination of essential nutrients. We’re talking heart-healthy unsaturated fats, vitamin E (which is great for skin health!), fiber, folate, B vitamins, and magnesium. It’s a pretty comprehensive package.

Archyde: That’s a lot packed into a small package! Speaking of packages, can you talk about some of the best nuts for those really focusing on protein intake?

Anya Sharma: Certainly! If protein is your main goal, you’ll do well to focus your grocery trips around almonds, pistachios, and peanuts.All three offer a good protein punch.

Archyde: Fantastic! Could you give us a quick breakdown of each one, highlighting their star nutrients and how Americans can easily incorporate them into their diet?

Almonds

Anya Sharma : Almonds are a great go-to! You get about 6 grams of protein per ounce, plus a good dose of fiber. You’ll also get vitamin E and magnesium, crucial for immune function, sleep, and heart health.Think almond milk on your cereal in the morning; that almond butter sandwich; or trail mix to get your fix of almonds.

Pistachios

Anya sharma: Pistachios also clock in at around 6 grams of protein per ounce.They provide you with fiber and B vitamins. They’re also a good source of lutein and zeaxanthin, which are great for eye health. Pro Tip, try adding them to your salads or having them as a healthy snack option.

Peanuts

Anya Sharma : (Technically a legume, peanuts are often grouped with nuts) With peanuts, you’re looking at about 7 grams of protein per ounce, making them a slightly higher-protein option. Peanuts are inexpensive. So, Peanut butter sandwiches, or as a ballpark treat, peanuts are a favorite for a reason.

nuts, Moderation, and Meal Planning

Archyde: This is all great information! But, as with anything, moderation is key, right? What’s your take on this when it comes to consuming nuts?

Anya Sharma: Absolutely.Nuts are high in fat and calories. Also, many salted varieties can contain a large amount of sodium. A handful, around an ounce, is usually a good serving. Don’t rely on nuts as your *only* source of protein for the day. Consider them a supplemental source, a great snack, or a tasty topping.

Archyde: That’s helpful advice. So, besides snacking, how can people creatively include nuts in their regular meals?

Anya Sharma: The options are endless! They make a fantastic addition to salads, oatmeal, and grain bowls. You can use nuts as a crunchy breading for chicken, a technique that’s both delicious and healthy. And, of course, nut butters are incredibly versatile. Try them on toast, as part of a baking recipe, or as a dip for fruits and veggies.

Anya’s Top Tips

Archyde: Anya, any final thoughts or key takeaways you’d like to leave our readers with?

Anya Sharma: Absolutely! Remember that nuts are a nutrient-dense food, but it is important to practice moderation. Also, focus on a variety of nuts to get a broad spectrum of micronutrients. And experiment! try diffrent nuts – there’s a whole world of flavor and nutrition out there waiting to be discovered. Find the ones you love and enjoy them as part of a balanced diet.

Archyde: Fantastic advice! Anya, this has been incredibly informative. Is there anything else you’d like to add?

Anya sharma: Thank you for having me. I look forward to hearing everyones thoughts as to their favourite nut.

Archyde: Excellent! Thanks again to Anya Sharma for joining us today. And to our readers, let us know in the comments: What is your favorite way to include nuts in your diet? We love hearing from you! Until next time, stay healthy and informed.