Packed with lots of protein and fibre, nuts slow down digestion and steady your blood sugar levels to provide sustained energy
Nuts are among the healthiest foods you can eat – at any time of the day. Without increasing too many calories or giving you a bloated feeling, nuts give you the nutrients required for your overall health and well-being.
Packed with lots of protein and fibre, nuts slow down digestion and steady your blood sugar levels to provide sustained energy. And so, according to experts, when it comes to protein in particular, a few nuts have an edge over the others. Some nuts are just as protein-rich as an egg – considered a powerhouse of this macron and few have even more.
A few nuts with more protein than an egg are:
Peanuts
Half a cup of peanuts contains 7 grams of protein, which are technically legumes that grow underground. However, they are consumed as nuts for their taste, texture, and nutritional value.
While being extremely affordable, peanuts are long shelf-stable and are super nutritious – boasting more than 7 grams of protein and 2 grams of fibre per 1-ounce serving.
Almonds
Apart from being used as a snack, almonds are also added to various salads, soups, and even desserts. Being loaded with a range of nutrients like fibre and antioxidants, almonds contribute to good heart health. They provide 3.5 grams of fibre for every 23 nuts, which provides more than 10 per cent of your daily fibre needs.
Add a dash of unsalted almonds as a salad topping, use them as a main ingredient for cakes, or flavour your almonds by baking them.
Pistachios
Pistachios – or 'pista', as they are popularly called – also have a stellar nutritional profile, which includes blood pressure-regulating potassium, immune-supporting vitamin B6, and bone-building manganese. Research suggests that consuming pistachios regularly may improve the health of your gut microbiome by increasing the concentration of beneficial bacteria.
Pistachios can also be paired with other protein sources like fish and chicken.
Other nuts which are also high in protein
A few other nuts that are also high in protein, even though not as much as an egg, include:
Cashews
A handful of cashews has around 4 grams of protein, along with copper – a trace mineral that supports our nervous and immune systems and plays a role in making energy. Cashews also have potential heart-health benefits and can improve the HDL cholesterol and blood pressure levels of those with type 2 diabetes.
Walnuts
With 4 grams of protein in every cup, walnuts are also a powerhouse of omega-3 fats, which have been linked to improved brain health, gut health, and male reproductive health.
