Nuts are low in saturated fat, so consuming them instead of animal protein sources can help to lower your LDL ("bad") cholesterol. They contribute fiber, potassium, and calcium to your diet. Although nuts are a healthy protein, you can't simply substitute nuts for meat, ounce for ounce.
Nuts are a good source of protein. Most nuts also contain at least some of these heart-healthy substances: Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.
CASHEWS: 1 cup = 40g protein
It seems almost impossible that a cup of cashew nuts could have the same amount of protein as a 4oz steak. But it's true.
Wholegrain breads, rice and pasta have more protein, fibre and iron than white versions. Brown rice with beans, or bread with hummus or nut butter, can give you as much protein as a piece of meat.
"One should never replace lunch or dinner with nuts. It is a healthy snack and fits perfectly in a balanced diet but meal replacement is a big no," explained Amarnani. Fitness experts and nutritionists are not the only ones who understand the benefits of nuts.
Nuts are low in saturated fat, so consuming them instead of animal protein sources can help to lower your LDL ("bad") cholesterol. They contribute fiber, potassium, and calcium to your diet. Although nuts are a healthy protein, you can't simply substitute nuts for meat, ounce for ounce.
The nut eaters were less likely to die of cancer, heart disease, and respiratory disease than those who didn't eat nuts. Over all, they were 20% less likely to have died during the course of the study.
So in order to get to 140 grams, you would need to eat a lot of meat (12 ounces+) per day along with other high protein sources including eggs, whey protein, and possibly dairy (yogurt, milk).
Benefits of nuts
High in 'good fats' – monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts). Low in saturated fats. Good sources of dietary protein – a good alternative to animal protein. Some nuts are also high in amino acid arginine, which keeps blood vessels healthy.
If the protein you eat doesn't have all the nine types of amino acids you need to get from food, it's called an "incomplete protein." Incomplete proteins examples include: Nuts and seeds.
Packed with protein, delicious, easy to eat, and versatile - nuts are a great source of fuel for people building muscle.
Nuts are crunchy and snackable, so it is easy to eat too many nuts at a time. It is important to stick to the recommended daily serving size. You must eat only a handful of nuts (42 grams) in a day.
Almonds. In addition to being a good source of fiber and protein, almonds are also high in vitamin E, which protects from cell damage by fighting free radicals in our bodies. Free radicals are unstable and highly reactive molecules that can lead to cellular aging, damage and cause disease.
To consume 200g of protein per day, you'll need to eat high-protein foods like lean meats, fish, dairy, eggs, nuts, beans, and soy products. Opt for high-protein snacks during the day, like plain yogurt or a handful of nuts.
80 grams of protein:
2 boneless, skinless chicken breasts, OR. 4.5 cups of cooked lentils, OR. 4-5 servings (28-32 ounces) of low- or nonfat Greek yogurt, OR. 2 pounds of firm or extra-firm tofu, OR.
To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
Gas, bloating, and digestive issues may occur.
And eating too much fat, which is found abundantly in nuts, in a short period of time can lead to diarrhea, says Alan R.
More importantly, eating too many nuts can actually lead to food toxicity which can range from mild symptoms to severe illness. In addition, many nut varieties contain the amino acid L-Arginine, which can cause mouth ulcers if you over-indulge.