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Yahoo
a day ago
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3 Nuts with More Protein Than an Egg, Recommended by a Dietitian
Peanuts, almonds and pistachios are the nuts with the most protein—and they deliver fiber too. Cashews, walnuts, hazelnuts, and Brazil nuts also provide protein, along with other nutrients. Smart snack: Grab a handful, then toss them on salads for a protein are so many wonderful things about nuts—including how they're packed with fiber and protein. Both of these nutrients help keep you full by slowing down digestion and steadying your blood sugar levels to provide sustained it comes to protein in particular, some nuts shine in that department more than others. In fact, some nuts are just as protein-rich as an egg. Since an egg is one of the best high-protein foods you can eat (with 6 grams of protein) we often use it as a reference point to find out how other foods stack up. This article uses an egg as a reference point to indicate the protein content in nuts, and not to imply that one food is superior to the other. As you decide what foods are right for you, it's important to remember that while a serving of certain nuts has the same or more protein than one egg, nuts generally have more calories than eggs. All foods can fit into a healthy and balanced diet, and understanding everything a food offers (such as protein, calories, fiber, vitamins and minerals!) can help you make the best decision for you. Keep reading to learn about the three nuts that equal—or exceed—the protein in an egg. But first: any guesses? Protein: 7 g per 1 oz. (1/4 cup)Peanuts are technically a legume that grows underground, but they are consumed as nuts for their taste, texture and nutritional value. There is a reason why peanuts are America's favorite nut: They are affordable, shelf-stable and nutritious, boasting more than 7 grams of protein and 2 grams of fiber per 1-ounce peanuts by the handful as a filling snack, or add them to savory dishes, like our Stir-Fried Celery with Peanuts. Protein: 6 g per 1 oz. (23 almonds)Almonds check off the nutritional and culinary criteria. This nut is a powerhouse, offering a range of nutrients, including fiber and antioxidants, both of which contribute to good heart health. Almonds provide 3.5 grams of fiber for every 23 nuts, which provides more than 10% of your daily fiber a dash of unsalted almonds as a salad topping, use them as a main ingredient for cakes, or flavor your almonds by baking them and making a batch of Everything-Seasoned Almonds. Protein: 6 g per 1 oz. without shell (29 grams) Pistachios deserve an honorable mention because they also have a stellar nutritional profile, including 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 pair well with proteins like fish and chicken. Use a food processor to blend pistachios and breadcrumbs into a chopped or fine grind and drench your fish fillets or chicken breasts with the coating before cooking—check out our Pistachio-Crusted Tuna Steaks and Pistachio-Crusted Chicken with Warm Barley Salad. While these nuts don't have the same or more protein than one egg, they deserve a moment to shine and are worthy to include in your meals and snacks. Protein: 4 g per 1 oz. (1/4 cup or 18 whole cashews)Cashews may not get the same attention as other nuts, but they offer a slew of essential nutrients that contribute to good health. One serving of cashews delivers one-third of our daily recommended intake of copper, a trace mineral that supports our nervous and immune systems and plays a role in making energy. Plus, cashews have potential heart-health benefits. One study indicates that consuming cashews every day for 12 weeks may improve the HDL cholesterol and blood pressure levels of people with type 2 these crescent-shaped nuts as a snack or boost their flavor with curry powder. Cashews also complement recipes like stir-fries and pasta. Try our Creamy Shrimp & Mushroom Pasta for an extra crunch. Protein: 4 g per 1 oz. (1/4 cup or 14 walnut halves)These wrinkly-looking nuts have 2.5 grams of plant-based omega-3 fats, which have been linked to improved brain health, gut health and male reproductive walnuts plain, pair them with a fruit (Banana & Walnuts make a great combo) or sprinkle them onto salads. Walnuts not only add crunch, they also pair well with feta cheese, like our Spinach-Strawberry Salad with Feta & Walnuts. Protein: 4 g per 1 oz. (21 nuts)Hazelnuts are full of nutrients, with one serving providing almost 87% of your daily recommendation of manganese, a mineral that supports energy production, reproduction, blood clotting, bone development and more. One meta-analysis also found that eating hazelnuts regularly may decrease 'bad' LDL cholesterol levels and reduce hemoglobin A1C (a blood sugar measurement).Hazelnuts may be best-known for being the hero ingredient of Nutella (which you can make at home), but they can also be added to cooked veggies, such as our Charred Green Beans with Mustard Vinaigrette & Hazelnuts. Protein: 4 g per 1 oz. (28 grams)Brazil nuts are most notable for their high levels of selenium, a mineral essential for thyroid function, reproduction and DNA production. These nuts also boast anti-inflammatory properties that can support heart one to three whole Brazil nuts a day, or make your own mixed nuts or trail mix with Brazil nuts. You will be pleasantly surprised with how filling they are just with a couple of pieces. There's a host of reasons to eat nuts. If you were to look solely at the protein content, then peanuts, almonds and pistachios are our top picks. However, other nuts like cashews, walnuts, hazelnuts and Brazil nuts are also protein sources. Nonetheless, enjoying a variety of foods that offer proteins, complex carbs, fiber and healthy fats enables your body to feel its best. Read the original article on EATINGWELL
Yahoo
28-04-2025
- Health
- Yahoo
6 "Bad" Foods You Should Be Eating to Decrease Your Stroke Risk, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RD"Key Takeaways" Some foods have faced undeserved skepticism when it comes to vascular and overall health. Nutrients in nuts, bananas, coffee, oatmeal, tofu and beans may help reduce stroke risk. Eating whole foods, staying active, not smoking and prioritizing sleep are key for stroke the endless advice on what to eat for better brain and blood vessel health can leave you feeling dizzy. One day, you're reading that a specific food contains compounds that can increase your stroke risk, and the next, you're told that it's actually packed with beneficial nutrients. This constant back-and-forth is not only exhausting, but it also leaves you feeling confused about what truly belongs on your plate. We asked dietitians to break down the science and share the top six misunderstood foods that may lower your chances of having a stroke. Nuts are often tossed aside for their high calorie content. But crack open the truth, and you'll find those calories come from healthy fats that support your heart and may reduce stroke risk. 'The unsaturated fats in nuts are actually very good for cardiovascular health,' says Meghan Pendleton, M.S., RDN, of Meghan Pendleton Nutrition, a private practice based in Metro Detroit. Research suggests that munching on nuts at least five times a week may help reduce stroke risk by 19%. But that's not all. Pendleton shares that nuts are also rich in antioxidants like vitamin E and polyphenols, which help reduce inflammation. 'Inflammation is a key process in atherosclerosis (hardening of the arteries), which can lead to stroke,' she explains. To incorporate more nuts into your diet, try our Everything-Seasoned Almonds. Thanks to their higher sugar content, biting into a banana is often put on the 'don't' list when it comes to weight loss and overall health. However, this sweet fruit brings much more to the table than carbohydrates. 'They're actually a great source of potassium, a mineral that can help lower blood pressure,' says Veronica Rouse, RD, CDE, founder of The Heart Dietitian. 'Since high blood pressure is one of the leading risk factors for stroke, getting enough potassium each day is an important step in reducing your risk,' she emphasizes. Many Americans fall short of the recommended intake of 4,700 milligrams of potassium each day. Fortunately, you can easily boost your intake by adding banana slices to a parfait or tossing frozen bananas into the blender for a creamy smoothie. For many, coffee is a daily pick-me-up, but its impact on stroke risk often brews debate. 'Good news: You don't need to give up your morning coffee. While caffeine can cause a temporary rise in blood pressure, it doesn't appear to contribute to sustained high blood pressure over time. In fact, moderate [filtered] coffee consumption (2 to 3 cups per day) has been linked to a lower risk of stroke in long-term studies,' says Rouse. Although coffee is best known for its caffeine content, this beloved beverage is also brimming with antioxidants, such as chlorogenic acid and flavonoids, that contribute to its stroke-protective properties. But there's a catch: Rouse warns that higher intake could increase stroke risk, so it's best to cap your cup of joe habit at no more than 3 cups a day. Long regarded as an artery-friendly grain, oatmeal has faced some undeserved skepticism for its impact on blood sugar. 'Some people are afraid to eat oatmeal due to concerns about it spiking blood sugar. However, you can build a bowl of oatmeal in a smart way, while still gaining the heart-healthy benefits of beta-glucan, a type of soluble fiber known for its cholesterol-lowering effects,' says Pendleton. Oats also contain phenolic compounds that have antioxidant and anti-inflammatory properties and are linked to reduced stroke risk. To reap these benefits, Pendleton recommends choosing steel-cut or rolled oats over instant oats, which are more processed and may be more rapidly digested. She also advises pairing your oatmeal with a source of protein, healthy fat and extra fiber, like in our Oatmeal with Fruit & Nuts, to make your breakfast a more well-rounded meal. 'Beans are an excellent, affordable food to help improve cardiovascular health, despite getting a bad rap about lectins through misinformation on social media,' says Pendleton. Lectins are proteins associated with symptoms of nausea, vomiting and diarrhea. The reality is that properly soaking and cooking beans helps to neutralize lectins, making them not only safe but incredibly nutritious. Pendleton highlights that beans are rich in artery-protective soluble fiber. This fiber binds to cholesterol in the intestines and removes it through the stool. Studies suggest that this effect plays a major role in reducing stroke mortality. Beans are also rich in potassium and magnesium, making them a powerhouse for heart and brain health. If beans aren't already a staple in your diet, check out our Sweet Potato-Black Bean Tostadas for a hearty dish that is flavorful and satisfying. Tofu often gets dismissed as a 'fake' food that disrupts your hormones, but there's no evidence that this plant-powered protein is harmful—in fact, it can be incredibly beneficial. Made from soybeans through a natural curdling process (similar to cheese), tofu has been a staple ingredient in Asian cuisine for centuries. 'Tofu is rich in isoflavones, a type of antioxidant that can support healthy blood pressure. A meta-analysis found that higher consumption of soy products like tofu was linked to a lower risk of stroke,' says Rouse. Along with enjoying the foods and drinks mentioned above, both dietitians suggest embracing these lifestyle and dietary habits to further reduce your risk of stroke: Follow the Mediterranean or DASH diet: These diets are rich in fruits, vegetables, whole grains, legumes, nuts and seeds, with moderate amounts of fish, lean protein and low-fat dairy. They also emphasize limiting processed foods and added sugar. Get moving: Aim for at least 150 minutes of moderate aerobic exercise, like walking or biking, per week. In addition, dedicate two days a week to muscle-strengthening exercises like lifting weights. Quit smoking: When you give up smoking, your risk of having a stroke goes down significantly. Try making a list of reasons why you want to quit, setting a date and outlining a plan to combat nicotine cravings. A health care professional can also help navigate you through this process. Prioritize sleep: Make sure you're getting seven to nine hours of quality sleep each night. It's also important to get treatment if you have sleep apnea, which is linked to increased stroke risk. Related: 7 Habits to Reduce Your Risk of Stroke, According to Doctors and Dietitians There are many misconceptions about what you should and shouldn't eat to lower your stroke risk. Unfortunately, many foods are labeled as 'bad' based on half-truths that are not firmly rooted in science. The full truth is that many of these foods—like nuts, bananas, coffee, oatmeal, tofu and beans—contain beneficial compounds that can reduce stroke risk. So, the next time you come across a post that dismisses a food based on one component of its nutritional profile, reach out to a dietitian or a health care professional to clear up the confusion. After all, eating to improve your brain and heart health should be enjoyable, and plenty of foods can fit seamlessly into a balanced diet. Read the original article on EATINGWELL
