Nuts and nut butters are trending as the ultimate snack.

Nuts: A Crunchy Source of Protein?

Nutty Obsession Alert! Nuts and nut butters are taking over Insta Reels as the ultimate healthy snack crush. But can they be our primary source of protein?

Table 1: Nutrition comparison table of food containing 10 gms of protein.

1. Additionally, nuts are considered a low-quality protein source due to their  limited essential amino acid profile (2). They lack the essential amino acid lysine, making them an incomplete protein source.

2. While nuts do contain protein, they are primarily a source of healthy fats, particularly monounsaturated and polyunsaturated fats. However, their protein content is relatively low. 

3. Getting enough protein from nuts means you will need to consume a large quantity which is also calorie dense. 10 grams of protein from nuts would mean you need to consume 4-5 big fistful of nuts which is a whooping 300 calorie! Compare this in the table (Table 1) and you will realise that the other primary sources of proteins provide with first class protein with the amount (portion) that can be easily added to your daily diet. 

While nuts can contribute to your daily protein intake, they should not replace other protein sources entirely. It's essential to consume a variety of protein sources, including lean meats, fish, eggs, dairy, and legumes, to ensure you're getting all the essential amino acids your body needs.

So what are the benefits of nuts?

Nuts are high in healthy fats and fiber, making them a satisfying snack.  They have health benefits like helping reduce cholesterol levels, satiety for weight management and act as a prebiotic to diversify your gut bacteria!

Practically here's how you can add the nuts to your daily diet:

• Pre workout especially when doing fasted workouts,
• Snack on a handful of nuts (about 1 ounce) daily as fillers between meals
• Add nuts to oatmeal, yogurt, or salads
• Use nut butters instead of butter to pack in that punch of good fats and fibre
• Blending it in pasta sauces for that creamy texture and cholesterol lowering benefits!
• Travel snack convenient options, you can make your own trail mix with nuts & seeds

References:

1. Kris-Etherton, P. M., et al. (2002). Polyunsaturated fatty acids in the food chain in the United States. American Journal of Clinical Nutrition, 76(1), 126-132.
2. Young, V. R., et al. (1977). Protein requirements of man: A review. Journal of Nutrition, 107(1), 1-15.
3. Weickert, M. O., et al. (2012). Effects of dietary fat and carbohydrate on metabolic regulation and inflammation. European Journal of Clinical Nutrition, 66(11), 1235-1243.