Nuts Are Better For You Than Red Meat

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A recent article reports research that suggests that nuts are better for you than red meat in terms of protein without too much risk of cancer. The article suggests that you should:

 “Eat nuts as a healthy source of protein, according to research published by the Harvard School of Public Health. Researchers looked at the diets of more than 37,000 men and 83,000 women to see if they could find a link between diet and increased risk of death from heart disease or cancer.”

“They found that replacing one serving of red meat with one serving of nuts was linked to a 19 % lower risk of premature death or total mortality. The study reinforces the role of nuts as an important part of a healthy diet.”

“In addition to the Harvard study, the 2010 Dietary Guidelines for Americans (DGA) encourages eating more plant-based foods, which has brought nuts into the spotlight as a great choice for protein, fiber and healthy fats. In fact, the DGA includes nuts on its list of “foods and nutrients to increase” for disease prevention and overall good health. Additionally, the DGA includes nuts as an example in its suggestion to choose a variety of protein-rich foods.”

Becci Twombley, RD, CSSD, Nutrition Director for the UCLA Bruins, who is a certified specialist in sports dietetics, said that:

 “Protein is used most efficiently when consumed throughout the day. Adding protein-rich snacks like one ounce of pistachios in between meals will help the body to build muscle more effectively.”

The article continues:

 “Athletes and fitness enthusiasts are well aware of nuts as a valuable snack, accomplishing two goals: adding protein to their diets while satisfying hunger pangs between meals. The USA Men’s and Women’s Water Polo Teams have identified pistachios as their official snack.”

The article mentions that pistachios contain 6 grams of protein in a 160 calorie serving, which is much more than most other convenience snacks.

Pistachios are not the only choice of healthy nuts, and they are fiddly to eat unless already shelled. Other very good nuts to eat are Brazils, walnuts, hazelnuts, and almonds, and all can be found ready shelled in supermarkets and health food shops. Some people like to quickly dry fry them to intensify their flavour or even add a little spice to them also.

There seems little doubt that from a nutritional point of view nuts are better for you than red meat because they contain healthy fats, protein, and fibre, but of course that is not to suggest that they should totally replace red meat in your diet.