We often associate them with an aperitif or simple snacks nibbled in front of a series, but nuts have much more to offer. These little crunchy bites concentrate plant proteins, fibers and good fats that can transform your plate.
“Consuming a handful of nuts daily as part of a healthy diet can benefit heart health, brain health and weight management, as they are an excellent source of fiber, protein, unsaturated fatty acids, antioxidants, vitamins and minerals.“, confides Jerlyn Jones, registered dietitian, in the columns of the media Good Housekeeping. The official benchmarks speak of around 0.8 g of protein per kilo and a small handful of 30 g of nuts per day. But not all nuts provide as much protein.
Why these nuts have a lot to offer you
Certain nuts help meet our protein needs while providing fiber, vitamins and minerals. In fact, a single 30 g serving of these nuts provides between 4 and 10 g of protein, or up to a sixth of the recommended daily intake. Research also shows that a serving of around 28g of nuts per day is associated with a reduction of around 21% in the risk of cardiovascular disease.
As for the trio of proteins, fiber and unsaturated fats, it promotes satiety, limits cravings and is accompanied by interesting effects on cholesterol and blood sugar.
Pistachios also offer so-called “complete” proteins, since they contain all nine essential amino acids. Walnuts stand out for their beneficial omega-3s for the brain.
Enough to see with a new eye all those little seeds lying around at the bottom of the kitchen cupboard…
The 8 Nuts Richest in Protein
At the top of the ranking are peanuts, almonds and pistachios, all of which contain around 6 to 10 g of protein per 30 to 35 g.
Next come cashews, hazelnuts, walnuts, pine nuts and Brazil nuts, around 4 to 5 g. Peanuts remain the most protein-rich, even though they are legumes.
For sport or weight gain, peanuts, pistachios and almonds offer the best protein yield. For the heart and brain, walnuts and hazelnuts benefit from their omega-3 and antioxidants. As for Brazil nuts, just one already largely covers selenium needs.
Consume these nuts properly every day: instructions for use
On a daily basis, the idea is to replace the famous snacks that are too sweet (chocolate, jam toast, etc.) with a handful of nuts.
A simple snack idea: fresh fruit accompanied by 30 grams of almonds, pistachios or plain peanuts. At breakfast, a few crushed nuts in yogurt or porridge also increase protein intake.
Our advice: prefer plain or grilled versions without added salt, because salty, caramelized or chocolate-coated mixtures quickly increase the sugar and sodium levels. People allergic to nuts should of course avoid all these seeds.