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Home >> Meat? >> Nuts

Nuts

Nuts, seeds (eg. sesame seeds) and hard seeds/kernels (eg. almond) can be used as a meat substitute. They contain, in general, among other things, the vitamins B1, B2, B6 and E and the minerals, folic acid, magnesium, calcium, zinc and potassium. [1]

Nuts Protein Fat Fibers B1 B2 B12 Iron
  g g g mg mg mcg mg

Walnut

14,4 62,5 8 0,45 0,3 0 2
Almond 19,5 52,0 10,6 0,22 0,6 0 4,1
Peanut 26,0 52 7 0,9 0,15 0 2,1
For comparison
Protein Fat Fibers B1 B2 B12 Iron
Chickenbreast 20,5 4 0 0,07 0,07 0 0,7
Beef Steack
23,8 3,5 0 0,04 0,07 2 2,2

Source: www.voedingswaardetabel.nl

As the table shows, the nuts contain a lot of fat. That in itself is not bad, because nuts contain little “unhealthy” saturated fats and lots of healthy, unsaturated fats. (“Unhealthy” is a relative term, because there are nutritionists that indicate that we also need saturated fats.)

Advantage: Nuts are durable and do not require refrigeration.

Origin: Nuts that grow most in Europe are: Walnuts, hazelnuts, almonds and chestnuts. However, chestnuts are low in fat and protein, so it is rather like a potato or rice substitute. Peanuts and cashew nuts need to be imported, but still have “only” an indirect energy value (fossil fuel use) equal to brown beans in glass.

Type
Origin Fossil fuel use
Peanut Most peanuts from China. ≈ Brown beans in glass
Cashew Mainly from India and Vietnam.
Walnut Are imported from France and California.

Source: Milieueffecten van Nederlandse consumptie van eiwitrijke producten, Blonk Milieuadvies, oktober 2008, H.Blonk, B. Luske, A. Kool, page 30

Use: Nuts are delicious in salads, as a snack, in pies, in a nut citizen or nut oils. Nutpaste is a tasty alternative to bread. In health food stores you can find a wider range than the well-known peanut butter.

The Nutrition Center recommends the following amount: Adults can replace a portion of meat from 100 grams to 40 grams of nuts. For children aged 4-12 years is 25-40 grams.


[1] www.vitamins.nl/noten.htm

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  • Meat?
    • Meat Substitute
    • Legumes
    • Nuts
    • Mushrooms
    • Fish
    • Egg
    • Cheese (high in emission)

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