The 6 Healthiest High-Protein Nuts You Can Eat

The 6 Healthiest High-Protein Nuts You Can Eat | XpertsReviews.com

Nuts are a great choice for a healthy snack and to increase the protein content of your meals. Packed with plant-based proteins, vitamins, minerals and fiber, they provide a host of nutritional benefits. Research shows that incorporating nuts into your diet can help increase satiety, support healthy weight managementand even improve blood sugar controlpotentially reducing the risk of insulin resistance. If you are physically active or working to build lean muscle, nuts can be a valuable source of protein because research shows that these plant proteins can stimulate muscle protein synthesis to help build and repair muscle.

Whether you enjoy them as a quick snack, sprinkle them on salads, or use them in baked goods, nuts are a versatile and nutritious addition to your diet. To help you choose which nuts provide the best protein value, we consulted Destini Moody, RDN, CSSD, LDdietitian and sports dietitian with Review of Garage Gymwho shares his insights on the six highest protein nuts and how to include them in your diet. And when you’re done, don’t miss the 9 Best Low-Calorie Breakfasts for Weight Loss.

Peanuts

bowl of peanuts
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Nutrition (per 1 ounce):
Calories: 161
Protein: 7g

Although it’s technically a legume rather than a nut, peanuts are a great choice when it comes to choosing protein-rich nuts to snack on. They are also very versatile and can be enjoyed in many ways, including as a peanut butter sandwich, roasted peanuts, or as a base for homemade sauces.

“Peanuts contain the highest amount of protein of any other nut. They are also a good source of magnesium, which helps regulate blood sugar levels. Although nuts can be quite expensive, depending on the type you have. you buy, peanuts are among the most affordable variety,” says Moody.

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Almonds

almondsalmonds
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Nutrition (per 1 ounce):
Calories: 164
Protein: 6g

Almonds contain 6 grams of protein and 164 calories per ounce. According to a 2020 study in NutrientsAlmonds are an excellent source of plant-based protein, healthy fats, fiber, vitamin E, and essential minerals like magnesium. Their versatility allows you to enjoy them as a topping on your breakfast cereal, in yogurt parfaits, or simply as a solo snack.

“Almonds are rich in vitamin E, an important antioxidant known to help remove free radicals and inflammatory compounds from the body,” says Moody. “They may also help lower cholesterol. Plus, they are less fatty than many other nuts, making them more suitable for a weight-loss diet.”

Pistachios

green pistachio checkered backgroundgreen pistachio checkered background
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Nutrition (per 1 ounce):
Calories: 159
Protein: 6g

Pistachios are distinguished by their bright green color and crispy shell. An ounce of pistachios contains approximately 6 grams of protein and 159 calories. They are also rich sources of fiber, healthy fats, vitamins, minerals and antioxidants like flavonoids and anthocyanins which makes them highly anti-inflammatory.

“The wonderful thing about pistachios is that they contain all nine essential amino acids, or amino acids, that the body cannot make itself and must obtain from food,” says Moody. “This is a rare quality of plant food, as animal protein sources are generally the most reliable sources of these compounds. The pistachios still contained in the shell may also be helpful for weight loss, as it It’s harder to eat them too quickly when you have to work for the nut inside.

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Cashew nuts

bag of cashew nutsbag of cashew nuts
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Nutrition (per 1 ounce):
Calories: 157
Protein: 5g

In addition to being delicious, cashews deliver approximately 5 grams of protein and 157 calories per ounce. Their creamy texture and subtly sweet flavor make them a great addition to sweet and savory dishes. Plus, they’re incredibly versatile and can be sprinkled on salads, tossed into creamy sauces, or snacked on by the handful.

“Copper, which is abundant in cashews, may help support bone and cardiovascular health,” says Moody. “Cashews are also known to be the richer-tasting cousin of the peanut, and science shows that roasted cashews may contain more antioxidants.”

Nut

nuts in a bowl, concept of the best nuts for weight lossnuts in a bowl, concept of the best nuts for weight loss
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Nutrition (per 1 ounce):
Calories: 180
Protein: 4g

These brain-shaped nuts are packed with heart-healthy nutrients omega-3 fatty acids. An ounce of nuts provides 4 grams of protein and 180 calories. Their distinct flavor, crunch, and versatility make them a top choice for salads, smoothie bowl toppings, and baked goods to increase your plant-based protein intake and improve your heart health.

“Walnuts have some of the highest fat content of any other nut,” says Moody. “While it’s not recommended to eat nuts too often if you’re trying to lose weight, it’s important to note that these fats are a special type of fat called omega-3. Omega-3s are fatty acids essential that lowers heart disease risk and improves brain health.

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Hazelnuts

Raw hazelnutsRaw hazelnuts
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Nutrition (per 1 ounce):
Calories: 178
Protein: 4g

Hazelnuts contain approximately 4 grams of protein and 178 calories per ounce. Although they are well known for adding a nice crunch to sweet treats like chocolate spread, hazelnuts are also nutritious. A study suggests that the high antioxidant content of hazelnuts may fight inflammation and reduce oxidative stress.

“Hazelnuts may be best known as a flavoring for coffee or chocolate, but they also contain a good amount of protein. Higher in fat than most nuts, they still contain a good proportion of monounsaturated fats which reduce the risk of heart disease,” Moody says.

This story has been updated to include additional entries, fact checking and revision.

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