Eating healthy nuts has shown to be more beneficial to all over health because nuts are contain a very good source of healthy fats, fiber, and other useful nutrients. However, each category of nut offers different unique nutritional benefits.
Because nuts are among the best sources of plant-based proteins, according to research, those who incorporate healthy nuts in their helped prevent some risk factors such as chronic disease and inflammation.
This article lists the most healthful categories of nuts to eat according to their protein content and the other nutritional benefits they offer.
The following six categories of nuts are ranked according to their proteinous content and discuss their other nutritional benefits. The nutrient measurements in each list are for 100 grams (g) of raw nut.
1. Peanuts
Peanuts are the most sourced and affordable nuts you can think of. You can get peanuts in any of the food groceries.
Do you know that peanut is an excellent means of ways to boost protein intake in your diet?
Notably, peanuts are technically a legume, meaning that they belong to a group of foods from a specific plant family; most people consider them as a nut.
According to research, peanuts contains a range of polyphenols, amino acid, antioxidants, and flavonoids. Research has shown all of these components to be beneficial to human health.
According to the United States Department of Agriculture nutrient database, 100 g of peanuts contains 567 calories and the following quantities of other nutrients:
- protein: 25.80 g
- fat: 49.24 g
- carbohydrate: 16.13 g
- fiber: 8.50 g
- sugar: 4.72 g
The fats in peanuts are healthy monounsaturated and polyunsaturated fatty acids (PUFAs), although these nuts do contain smaller quantities of saturated fats.
Also, peanuts are packed with lots of minerals in 100 g, including those below:
- calcium: 92 milligrams (mg)
- iron: 4.58 mg
- magnesium: 168 mg
- phosphorous: 376 mg
- potassium: 705 mg
Make peanut your daily routine because it offers needful nutrients, and also it is affordable.
2. Almonds
The consumption rate of Almonds is increasingly common in our society, and you can source them in any food grocery. They contain less protein than peanuts but make up for it with other nutrients.
Almonds may be the perfect snack for people looking for a healthful, protein-rich alternative to potato chips or pretzels.
According to the USDA, each 100 g of almonds contains 579 calories and has the following nutritional profile:
- protein: 21.15 g
- fat: 49.93 g
- carbohydrate: 21.55 g
- fiber: 12.50 g
- sugar: 4.35 g
However, most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such as:
- calcium: 269 mg
- iron: 3.71 mg
- magnesium: 270 mg
- phosphorous: 481 mg
- potassium: 733 mg
- vitamin E: 25.63 mg
3. Pistachios
Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.
The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.
A study published in Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, leading to a reduced risk of heart-related health issues.
According to the USDA database, every 100 g of pistachios contains 560 calories and the following nutrient quantities:
- protein: 20.16 g
- fat: 45.32 g
- carbohydrate: 27.17 g
- fiber: 10.60 g
- sugar: 7.66 g
Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios.
While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g.
Other notable vitamins and minerals in pistachios include:
- calcium: 105 mg
- iron: 3.92 mg
- magnesium: 121 mg
- phosphorous: 490 mg
4. Cashews
Cashews are rich in monounsaturated fats. It has a creamy texture that makes them a great addition to many dishes and snacks.
As reported by the USDA, 100 g of cashews contains 553 calories and the following nutrients:
- protein: 18.22 g
- fat: 43.85 g
- carbohydrate: 30.19 g
- fiber: 3.30 g
- sugar: 5.91 g
Most of the fats in cashews are monounsaturated fats.
The important vitamins and minerals in cashews include:
- calcium: 37 mg
- iron: 6.68 mg
- magnesium: 292 mg
- phosphorous: 593 mg
- potassium: 660 mg
5. Walnuts
Walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. The high-calorie count is due to the very high-fat content.
However, the fats in walnuts are predominantly PUFAs, which may offer several health benefits.
While walnuts are known for their healthy fat content, they are a good source of protein and other nutrients.
Along with 654 calories per 100 g, the USDA list walnuts as containing:
- protein: 15.23 g
- fat: 65.21 g
- carbohydrate: 13.71 g
- fiber: 6.7 g
- sugar: 2.61 g
Walnuts have a slightly lower mineral content than other nuts:
- calcium: 98 mg
- iron: 2.91 mg
- magnesium: 158 mg
- phosphorous: 346 mg
- potassium: 441 mg
Research published in the British Journal of Nutrition states that walnuts are also rich in flavonoids and phenolic acid sources.
6. Hazelnuts
Hazelnuts have a distinctive flavour that makes them a favourite in sweet foods.
Hazelnuts contain less protein than other nuts but may make up for it with other health benefits.
According to a study published in the Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol.
In the USDA database, 100 g of hazelnuts contains 628 calories as well as the following:
- protein: 14.95 g
- fat: 60.75 g
- carbohydrate: 16.70 g
- fiber:Â 9.7 g
- sugar: 4.34 g
This protein and fat content makes hazelnuts more similar to walnuts than to other types of nuts.
The majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition. Hazelnuts also contain the following:
- calcium: 114 mg
- iron: 4.70 mg
- magnesium: 163 mg
- phosphorous: 290 mg
- potassium: 680 mg
People can increase their nut intake in different ways to get more plant proteins. Below are some examples of ways to incorporate nuts into the diet:
Add them to trail mix
Trail mix is a healthful snack that can include nuts.
Roasted, salted nuts can add flavour and satiety to a savoury trail mix, replacing less healthful snacks, such as chips. However, it is still best to moderate portion sizes due to the added salt and high-calorie content.
Raw nuts are also a healthful and nutritious addition to a sweet trail mix that includes dried fruits. People who urge to eat a candy bar or another sweet snack might find that sweet trail mix can curb their cravings.
People on low-carb or low-sugar diets should keep in mind that dried fruits can have high sugar content.
Eat them as a snack
Nuts are generally ready to eat, making them the ideal snack at nearly any time of the day. However, it is important to remember that, although nuts contain healthful fats, they tend to be high in calories.
Drink nut milk
Nut milk does not have the same properties as cow’s milk, but it may keep some of the flavour and benefits of the whole nuts.
Many grocery stores sell nut beverages, or people can make simple versions of nut milk at home to avoid added ingredients. Examples include almond milk, cashew milk, and hazelnut milk.
Use nut butter
Along with peanut butter, many other types of nut butter are available at markets and grocery stores. People can add them to sandwiches or smoothies.
Sprinkle them on a salad
Adding a serving of nuts to a salad can boost its protein and nutrient content and make it more filling.
Eating nuts is beneficial for health as they may protect against risk factors for heart disease and other health conditions. However, it is possible to eat too many nuts.
Nuts are very high in calories, so eating many nuts throughout the day can cause people to exceed their target calorie intake without realizing it. Doing so regularly may lead to weight gain.
Nuts are also high in healthful fats, which are good for the body in moderation but can cause diarrhea and other issues in excess.
Roasted, salted nuts can add at least as much sodium to the diet as other salty snacks. Anyone eating salted nuts should pay attention to the label to see how much sodium they are eating. Raw or dry-roasted nuts are a more healthful alternative.
Some people may find that nuts upset their digestive system. In this case, eating too many nuts may cause them to feel gassy, cramped, or bloated. Nuts are also a common dietary allergy.
