Oh NUTS!!! Are they really a Protein?

 

Oh NUTS!!! 

We've been told for YEARS that nuts are a great protein. And the truth is, they ARE classified as a Protein by the government and are included in that category if you check www.choosemyplate.gov. But let's break down the amazing nut a little bit more...

First: Nuts are healthy

Many things are healthy in moderation, that doesn't mean that you should eat one food or food group exclusively. The variety of healthy foods that we eat will bring balance to our diets. I hear many clients and individuals tell me they are carrying nuts around for a convenient snack. This is great! But we need to consider the serving size of the nuts being carried around and how this will impact our nutrition throughout the day as well as our overall calorie consumption. 

Second: Nuts do contain Protein

Protein is NOT a nut's primary nutrient though. Nuts also contain healthy fats and some Carbohydrates, mostly in the form of Fiber (not Sugar). Nuts carry all the healthy macronutrients! Yay for Nuts! 

I've pulled nutrition information for several different kinds of nuts to demonstrate the actual nutritional value of nuts.

The Walnut: 1 oz. contains 27% of the total Fat allowed each day for a diet averaging 2,000 cal/day. That's over a quarter of the Fat allowance in 1 oz. of nuts. In comparison, the Walnut only carries 8% of the recommended daily intake of Protein and 7% in Fiber comparatively.  

The Pecan: 1 oz. contains 30% of the total Fat allowed each day for a diet averaging 2,000 cal./day. Again achieving over a quarter of the Fall allowance in 1 oz. of nuts. In comparison, the Pecan only provides 5% of the recommended daily intake of Protein. Pecans do provide a whopping 10% of the recommended Fiber per day. So that's a win!

The Peanut: Does a little better with 1 oz. containing 21% of the total Fat allowed each day for a diet averaging 2,000 cal./day. The Peanut offers 14% of the recommended daily intake of Protein and provides 9% in the Fiber category. 

I am also including information on Mixed Nuts so you can compare that data as well.

In short, Nuts ARE a great, convenient snack. They pack a quality nutritional punch! You should definitely watch out for how many Nuts you're eating each day. Measuring your servings and tracking your diet throughout the day will help with that. 

If you want more information on how to break down what you should be eating each day reach out! I am here to help!

MPeacockCPT94@gmail.com