Nuts Are A Rubbish Source Of Protein
Hendrix7
Posts: 1,903 Member
I see a lot of people recommending nuts as a snack for people who want to bump up their protein intake. Imo this is a poor choice once you realise the volume of fat you need to consume to get a decent serving if protein out of them, and a poor choice for dieters generally.
For this I will consider 20 grams of protein a 'decent serving' of protein and take 2 typical nuts cashews and almonds.
Almonds
per 100g
Energy kCal 653
Protein 25.4g
Carbohydrate 26.5
Fat 55.8g
In order to get 20 grams of protein you would need to consume about 80g of almonds which comes with almost 50g of fat.
Cashews
100g
Energy kCal 637kCal
Protein 19.5g
Carbohydrate 26.5g
Fat 49.4g
same for cashews.
Considering most people here are on calorie restricted diets, such a calorie dense food really is not a good choice. A hand full of nuts, which is a tiny serving, could well be over 400 calories and will not keep you satisfied whatsoever.
But what about fats, they must be good for that right right?
Well, the majority of the fat in nuts are omega-6's which most people already get too many of compared to omega-3.So even as a fat source they are.....meh.
In summary, nuts = overrated.
For this I will consider 20 grams of protein a 'decent serving' of protein and take 2 typical nuts cashews and almonds.
Almonds
per 100g
Energy kCal 653
Protein 25.4g
Carbohydrate 26.5
Fat 55.8g
In order to get 20 grams of protein you would need to consume about 80g of almonds which comes with almost 50g of fat.
Cashews
100g
Energy kCal 637kCal
Protein 19.5g
Carbohydrate 26.5g
Fat 49.4g
same for cashews.
Considering most people here are on calorie restricted diets, such a calorie dense food really is not a good choice. A hand full of nuts, which is a tiny serving, could well be over 400 calories and will not keep you satisfied whatsoever.
But what about fats, they must be good for that right right?
Well, the majority of the fat in nuts are omega-6's which most people already get too many of compared to omega-3.So even as a fat source they are.....meh.
In summary, nuts = overrated.
0
Replies
-
Nuts are good, but yeah, there are much better sources of protein if you're trying to get a "high protein" snack! Thanks for posting. Although I guess I don't agree that they are overrated altogether.0
-
Well, the majority of the fat in nuts are omega-6's which most people already get too many of compared to omega-3.So even as a fat source they are.....meh.
Depends on the nut. Macadamias are mostly Omega 3 and not 6.0 -
Well, I just love nuts....and I justify eating them by saying that it's for the protein, don't go ruining it for me, sheesh!0
-
The fats in many nuts (especially almonds) are very healthy and should not be restricted as long as you are within your calories. They are not loaded with protein, but they are a good opportunity to incorporate some protein into many diets that are often filled with processed foods.0
-
-
I tend to agree. I only eat a small amount of nuts if I need a quick, fatty snack to tide me over for a few hours.0
-
There are a multitude of benefits to nuts other than protein and fats. I don't eat them for the protein, although it doesn't hurt that it exists.0
-
Bump interested to hear responses0
-
-
Specifically for protein, I completely agree. Too many nuts and nut butters can get you into trouble with concern to calories.0
-
Bump to follow.
FTR, I think that the popularity of low carb dieting has confused the masses between fat and protein. People tend to think that things allowed on low carb diets are high protein by definition.0 -
I've defended MFP posters as being positive and supportive. Now, I see the evil side. :devil: I'm not listening, and my nuts are staying! :laugh:0
-
Except for the part where the fat from nuts is healthy for you.
Except for the fiber that a serving of nuts provides.
Except where nuts are filling and prevent people like me from hitting the candy machine for a Twix bar some other such bad food. Except for the part where eating nuts has been shown to have a positive effect of cholesterol levels.
Except for the part where nuts have been shown to have a beneficial effect on heart health.
With those slight exceptions, I agree with every word of the OP.0 -
I don't think people plan to get in a whole 20 grams of protein from a small nut snack. A handful of nuts is a snack, not a meal. I find a small handful to be a very satisifying snack-0
-
Well, I just love nuts....and I justify eating them by saying that it's for the protein, don't go ruining it for me, sheesh!
lol.. yes.0 -
There are people out here who eat for overall health - myself included. So for me, nuts are great
0 -
Could not have said it better myself! AMEN! I love nuts!0
-
I see a lot of people recommending nuts as a snack for people who want to bump up their protein intake. Imo this is a poor choice once you realise the volume of fat you need to consume to get a decent serving if protein out of them, and a poor choice for dieters generally.
For this I will consider 20 grams of protein a 'decent serving' of protein and take 2 typical nuts cashews and almonds.
Almonds
per 100g
Energy kCal 653
Protein 25.4g
Carbohydrate 26.5
Fat 55.8g
In order to get 20 grams of protein you would need to consume about 80g of almonds which comes with almost 50g of fat.
Cashews
100g
Energy kCal 637kCal
Protein 19.5g
Carbohydrate 26.5g
Fat 49.4g
same for cashews.
Considering most people here are on calorie restricted diets, such a calorie dense food really is not a good choice. A hand full of nuts, which is a tiny serving, could well be over 400 calories and will not keep you satisfied whatsoever.
But what about fats, they must be good for that right right?
Well, the majority of the fat in nuts are omega-6's which most people already get too many of compared to omega-3.So even as a fat source they are.....meh.
In summary, nuts = overrated.
I'm on the fence with this one.
I've hated almonds all my life... recently tried them again.. and I LOVE them... way more than I should.
They have healthy fats... but I find that its hard for me to eat a small handful and they take up a huge amount of cals.
I still add them to my diet... But I def have to be careful with them...
I can't give up the nuts. :laugh:
Pistachio's are my other weakness!0 -
I tend to recommend shrimp.0
-
I actually find nuts to sustain me for quite a while... but, if that's your opinion based on the fat content and calories, that's fine, however it doesn't change that they still have protein in them and they're not BAD for you. I agree that things such as lean chicken have more protein/less fat/less calories and will even concede that they're better if your goal is protein... But, as a personal preference I would rather get protein from things that naturally have it than to add protein powders and things of that nature. Maybe it's crazy and it might make no difference nutritionally but, I just feel like it's more "worthwhile" and wholesome or something.0
-
0 -
I actually find nuts to sustain me for quite a while... but, if that's your opinion based on the fat content and calories, that's fine, however it doesn't change that they still have protein in them and they're not BAD for you. I agree that things such as lean chicken have more protein/less fat/less calories and will even concede that they're better if your goal is protein... But, as a personal preference I would rather get protein from things that naturally have it than to add protein powders and things of that nature. Maybe it's crazy and it might make no difference nutritionally but, I just feel like it's more "worthwhile" and wholesome or something.
It's the fat that makes them satiating.0 -
Also... recent studies (a lot of which have been posted on MFP, do a search) have shown that most the fat and cals of nuts are not absorbed by the body... therefore tending to have less calories and fat than previously thought or even posted on the bag... just sayin' ...and I'm sticking to it.. because I love nuts. lol0
-
According to my dietitian, you are right. Accordingly, nuts are to be used sparingly as "condiments" (nut butters) and "snacks," and are not to be relied upon as a primary source of anything.0
-
Interesting. I'd recommend eggs. Nuts are a better recommendation for people who need more fat and calories.0
-
Nevermind. I can't read.0
-
I usually recommend nuts to those that have trouble eating enough calories. But I agree i do not eat nuts for protein0
-
Nuts are good for the healthy fats and a natural source of vitamin E (as well as other vitamins and minerals such as zinc).0
-
Except for the part where the fat from nuts is healthy for you.
Except for the fiber that a serving of nuts provides.
Except where nuts are filling and prevent people like me from hitting the candy machine for a Twix bar some other such bad food. Except for the part where eating nuts has been shown to have a positive effect of cholesterol levels.
Except for the part where nuts have been shown to have a beneficial effect on heart health.
With those slight exceptions, I agree with every word of the OP.
Except for the part where the OP didn't offer a better alternative? What gives? You're gonna go telling everyone nuts are a bogus source of protein, but not offer up your thoughts on what is better?0 -
Nuts are a very healthy alternative to any processed snack, with the added benefit of actually providing a more satiated feeling than any other snack food I know.
(I don't know anyone who actually is substituting their primary protein in a meal with nuts... that would be less than effective for long term sustenance.)
Plus they taste great!0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions