Newsflash: Nuts and Beans are Not "High Protein" Foods

rico1923

"Every time someone asks for an example of high protein foods, people recommend nuts and beans. You're getting around 8g of protein for every 200 cals or so. That's barely more protein than oatmeal."

I agree with your comment as to nuts (per serving) but not so much for beans-most servings of beans (1/4 cup dry, 2/3-3/4 cup cooked) have about 170 calories and 10-12g protein while a serving of oatmeal (1/2 cup dry, 1 cup cooked) has about 160 calories and 6g of protein- similar calorie numbers with beans having about 65-100% more protein (All info per USDA database/ ARS nutritional database as well as info on the packages of most dry bean/whole oats products). While beans have about 1/3 the protein of a serving of chicken breast (4 oz.) most people here in the US eat more than a day's DV of protein in one meal. I easily get over 90g of protein a day from beans, whole grains and non-fat yogurt/small servings of cheese- without the cholesterol (4 oz. chicken breast= 1/3 DV, 1 jumbo egg= 90% DV).

LeanMeanFitnessMachine

Every time someone asks for an example of high protein foods, people recommend nuts and beans. You're getting around 8g of protein for every 200 cals or so. That's barely more protein than oatmeal.

I know we've all been indoctrinated by the food pyramid, but please, stop the madness.

But for on the go protien they're great! And if you look at all "high protien" foods, they're all relatively high in calories - and you can't exactly stuff a chicken breast in your purse just to get the most protien with as little cals as possible. I think most people understand that nuts are a snack, not a meal, and should be eaten with care.

Nuts and beans are undeniably healthy, natural, and unprocessed. Its still clean eating. Let people eat the way they please, and we'll let you eat the way you please. I don't think its fair to judge the "efficiency" of a food based soley on its calorie content - nuts, beans, and legumes do so much more for the body than just provide protien - I think a little more research on your part is needed.

Sp1nGoddess

I agree the food pyramid is messed up - it crafted by lawyers and lobbyists who want their products promoted. .. but that is a different topic.

Beans = Carbs
Nuts = Fat

Most foods have some carbs, some fat and some protein. If you eat a bucket of broccoli you will consume more protein than a nice sized steak...personally I'll take the steak w/ some broccoli.

lessac

I suppose this could be relevant if my cholesterol numbers were bad, which they're not.

Happy for you Still I would definitely not promote nutella as good dietary fat. Hazelnuts, maybe; not over walnuts.

UponThisRock

"Every time someone asks for an example of high protein foods, people recommend nuts and beans. You're getting around 8g of protein for every 200 cals or so. That's barely more protein than oatmeal."

I agree with your comment as to nuts (per serving) but not so much for beans-most servings of beans (1/4 cup dry, 2/3-3/4 cup cooked) have about 170 calories and 10-12g protein while a serving of oatmeal (1/2 cup dry, 1 cup cooked) has about 160 calories and 6g of protein- similar calorie numbers with beans having about 65-100% more protein. All info per USDA database/ ARS nutritional database as well as info on the packages of most dry bean/whole oats products.

Fair point, but the big picture is this is still relatively "low" compared to foods that actually are high in protein

UponThisRock

I suppose this could be relevant if my cholesterol numbers were bad, which they're not.

Happy for you Still I would definitely not promote nutella as good dietary fat. Hazelnuts, maybe; not over walnuts.

You've clearly never tasted nutella

lessac

You've clearly never tasted nutella

Quite the opposite It's hard to stop before the whole jar is licked clean.

UponThisRock

Every time someone asks for an example of high protein foods, people recommend nuts and beans. You're getting around 8g of protein for every 200 cals or so. That's barely more protein than oatmeal.

I know we've all been indoctrinated by the food pyramid, but please, stop the madness.

But for on the go protien they're great! And if you look at all "high protien" foods, they're all relatively high in calories - and you can't exactly stuff a chicken breast in your purse just to get the most protien with as little cals as possible. I think most people understand that nuts are a snack, not a meal, and should be eaten with care.

Nuts and beans are undeniably healthy, natural, and unprocessed. Its still clean eating. Let people eat the way they please, and we'll let you eat the way you please. I don't think its fair to judge the "efficiency" of a food based soley on its calorie content - nuts, beans, and legumes do so much more for the body than just provide protien - I think a little more research on your part is needed.

Which specific "high protein" foods are relatively high in calories?

Again, I'm not saying that nuts and beans don't provide other benefits. I eat nuts daily and beans weekly myself.

Puffins1958

I know that edamame has more protein than chick peas. But, with that said, I also enjoy lentils. Egg whites are always a +++ in a salad

UponThisRock

That's a good point. As the Chick-fil-A cows say, "Eat mor chickin'!" ';-)

Those cows learned how to write, they must know something

starracer23

Beans beans magical fruit,
the more you eat the more you toot.
The more you toot the better you feel.
So eat your beans with every meal.

UponThisRock

Beans beans magical fruit,
the more you eat the more you toot.
The more you toot the better you feel.
So eat your beans with every meal.

^^^can't argue with solid logic^^^

starracer23

I know, right....

starracer23

And even better....I'm having vegetarian chili (it's bean heavy) for dinner...
This is going to be dangerous! :bigsmile:

ilookthetype

:flowerforyou: I like nutbutter.....Justins is amazing....thats all Ive got to add

Justinsnutbutter.com FTW

chrisdavey

Nuts have trace protein. Predominantly fat.
Beans have trace protein. Predominantly carbs.

I can't see how any lean meat can be considered high calorie when the high calorie bit comes from the fat at 9cals/gram.

Nuts should not be a primary source of protein for anyone on a calorie restricted diet.

MacMadame

Are they not high protein foods, or are they not efficient protein foods? High protein is high protein, regardless of other cals, no?

They are a medium protein food.

If you eat scrambled eggs made with two eggs, that's about 12-15 g of protein (depending on the size the eggs) and that's about a serving. A serving of nuts (which is a handful, not a cup!) has about 5 g of protein.

So, even if you don't consider the fat, they aren't really HIGH protein as 5g is not high at all. Personally, I think a serving should contain at least 10 g of protein to even be considered in the high protein category and I generally look for 15 g or better before I consider something a high protein food.

cramernh

Beans beans magical fruit,
the more you eat the more you toot.
The more you toot the better you feel.
So eat your beans with every meal.

^^^can't argue with solid logic^^^

Yeah but I can argue about the after-effects my husband has when he eats them..... (LOL)

HealthyAcademic

For those who don't eat meat, beans and nuts are high protein foods. And some beans and nuts have higher levels of protein (see edamame, almonds). About 65% of the world's protein needs are met through plant based protein.

Some examples:

Kidney Beans are almost 24% protein, pumpkin seeds are 24.5% -- yes that's only a quarter of the make-up but there are also tons of other nutrients in those foods.

(A good academic article on the subject -- http://www.ajcn.org/content/59/5/1203S.full.pdf+html)

daffodilsoup

Even if you are vegetarian/vegan, nuts should not be anywhere near a primary source of protein - especially if you are watching your calories. Where is the Wheat Meat love? 3oz of seitan (depending on the brand/recipe) contains ~130 calories and 20g of delicious protein - only a few grams behind the same amount of grilled chicken breast.

Jeff92se

What good is it to say these foods aren't high protein foods w/o suggesting some that are?

FireRox21

:flowerforyou: I like nutbutter.....Justins is amazing....thats all Ive got to add

Hope "Justins" is a brand name. that's all I've got to add.

HaHaHa. I can't stop laughing!!!

Peanut butter was made by the devil, I swear! I could eat half a jar in two spoonfuls. And it is quite the bummer that nuts are so high in calories as they do have good properties to them, like good fats, heart healthy, etc. And they are so addicting.