The Right Nuts to Eat

Almonds are arguably the best nut to be munching on these days.

Almonds are arguably the best nut to be munching on these days.

You always here non-vegans continually question vegans on how in God’s green Earth are we getting our proper protein content. It is one of those odd questions that despite all the press on protein and the fact that humans, namely Americans, over eat and intake too much protein anyway, that vegans are still stereotyped as lacking protein (among other accusations).

Here, we deliver some great nuts that deliver on a range of health benefits, including protein:


They’re everywhere: in salads, on pizzas, as snacks with all manner of seasonings – they even have their own milk. With good reason: Almonds rank among the highest-protein nuts, but at a fraction of the price of some higher-end nuts like walnuts. Almonds are also high in manganese and vitamin E, vital defenders against oxidative damage.

Those who consume almonds on a regular basis are at lower risk for developing heart disease. One study even found they actually help lower elevated cholesterol.

What are you waiting for? Consider topping your salads with slivered almonds or snack on a few with your mid-afternoon protein shake.


The word superfood gets tossed around in respect to walnuts more than any other nut. This basically means while we now know walnuts are nutrient-packed, we’re still in the process of discovering all the benefits they can bring.

Among the latest studies was one that found that walnuts may actually enhance reasoning skills in teenagers!

Much of the walnut’s stellar reputation comes from its richness in essential fatty acids, particularly alpha-linolenic and linoleic acid.

A well-publicized study in 2006 found that the fatty acids derived from regular walnut consumption decreased subjects’ total cholesterol level and LDL cholesterol in short-term trials.


Pistachios are often dismissed as diet busters, but these nuts provide clear health benefits.

Pistachios are lower per-nut in calories than other nuts, but are quite high in protein and fiber. They also shine in vitamin B6 content, providing 18 percent of daily requirements, whereas most other nuts fall below five percent of that metric.

Pistachios are also the inspiration behind the “pistachio effect,” an interesting approach to eating highlighted in a recent study at Eastern Illinois University. The authors of the study found that subjects who were offered pistachios in shells ate an average of 125 calories worth of nuts, whereas those who were offered shelled nuts consumed an average of 211 calories. However, participants on both sides rated their fullness and satisfaction the same, despite the difference in calories.


Cashews have a buttery, fatty flavor that puts them right up with macadamias as the most feared nuts. Fear not! Cashews are one of the most nutrient-rich nuts in the orchard, with plenty of iron, zinc, and trace minerals.

A 1 oz serving provides nearly a quarter of your daily phosphorus requirements!

The calories add up quickly when snacking on cashews, but it’s worth noting that a recent study found that weight-loss diets that allow nuts have greater compliance among dieters, and better results, than diets that don’t!


Sometimes you learn as an adult that you had it right as a kid. That bag of nuts is definitely the healthiest thing you can eat at the ballpark!

Peanuts come in endless flavors and mixes of varying nutritional worth, but for many of us, they are still first and foremost the base of peanut butter. But not all peanut butters are created equal! When shopping, look for natural varieties with oil on top.

These varieties contain less sugar and added ingredients. Also consider making your own in your blender or food processor. It’s easier than you think and there’s no step down in taste.

Peanuts are one of the great energy foods, no matter if you’re an athlete or a desk-jockey trying to maintain focus through a long work day. They are high in protein, dietary fiber, and antioxidants.



Categories: Health, News, Vegan Essentials

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1 reply

  1. This is so great! thanks for all the info! 🙂

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