{"id":8484,"date":"2021-07-12T12:20:00","date_gmt":"2021-07-12T12:20:00","guid":{"rendered":"http:\/\/forkranger.com\/?p=8484"},"modified":"2025-03-24T12:28:41","modified_gmt":"2025-03-24T12:28:41","slug":"nuts-and-the-search-for-sustainable-protein","status":"publish","type":"post","link":"https:\/\/fr-wp.cowdev.com\/de\/blog\/nuts-and-the-search-for-sustainable-protein\/","title":{"rendered":"Nuts and the search for sustainable protein"},"content":{"rendered":"
\n

Main learning<\/strong>:\u00a0Nuts and seeds are an easy and sustainable source of protein
Goal<\/strong>:\u00a0Eat more nuts and seeds
Impact<\/strong>:\u00a0Medium<\/span><\/span><\/a><\/strong> \ud83c\udf0d\ud83c\udf0e\ud83c\udf0f\u26aa\ufe0f\u26aa\ufe0f because you need less protein from meat (see full Compass<\/span><\/a>)<\/p>\n<\/blockquote>\n\n\n\n

We all know that meat has a lot of protein. So if you leave it away, how do you get enough?<\/p>\n\n\n\n

Too many vegetarian recipes forget to add a protein source. This has created the stereotype that vegetarian meals don\u2019t fill and leave you hungry.<\/p>\n\n\n\n

It doesn\u2019t have to be that way. This week I want to explore how nuts compare to meat as a source of protein.<\/p>\n\n\n\n

Nuts vs. Meat<\/h2>\n\n\n\n

How sustainable are nuts? Like always, the complete answer is complicated.<\/p>\n\n\n\n

Some nuts require too much water while other nuts are harvested by workers who don\u2019t get paid enough.<\/p>\n\n\n\n

But at the end of the day, we have to make a choice and eat something. So what we\u2019re going to look at is the amount of protein, price, and CO2 emissions and compare them to beef and chicken.<\/p>\n\n\n\n

Protein<\/h3>\n\n\n\n

This chart shows how much protein these different foods have.<\/p>\n\n\n\n

\"Chart<\/figure>\n\n\n\n

What this chart doesn\u2019t compare is the serving size. It\u2019s normal to eat a 150 g chicken breast in one meal but not to eat 150 g of peanuts. So it\u2019s true that it\u2019s easier to get lots<\/em> of protein from meat.<\/p>\n\n\n\n

However, with the average Dutch diet of eating meat every day, people actually eat too much<\/em> protein. This is a waste of precious food since the extra protein ends up in the toilet. <\/p>\n\n\n\n

A 30-year-old man needs around 63 g per day<\/a> and a woman 54 g. So it’s important to include protein sources throughout the day, but you don’t need meat to get there (here is an example<\/a>).<\/span><\/p>\n\n\n\n

Price<\/strong><\/h3>\n\n\n\n

Nuts have a reputation to be expensive. So I went to the website of the biggest Dutch supermarket and looked up the price per kg for these different foods.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Climate Impact<\/strong><\/h3>\n\n\n\n

Last but not least, it\u2019s time to look at the CO2 emissions. It\u2019s clear that the impact of meat is on a different level. The other conclusion is that chicken is a lot better than beef (and other types of meat).<\/p>\n\n\n\n

\"\"
These numbers are from the Dutch ministry for health and environment. Their numbers for peanuts seem quite high compared to the usual source I use (Poore & Nemecek) where they give beef and chicken the same number but have much lower numbers for peanuts (3,2) and all other nuts. But even this way you can see a huge difference.<\/figcaption><\/figure>\n\n\n\n

<\/p>\n\n\n\n

Conclusion: are nuts sustainable?<\/h2>\n\n\n\n

The answer is yes. By comparing these numbers I learned some new things about nuts.<\/p>\n\n\n\n

    \n
  1. All nuts are a great and sustainable protein option.<\/li>\n\n\n\n
  2. Peanuts have higher CO2 emissions than other nuts but also have more protein and they\u2019re a lot cheaper. That\u2019s good news for my peanut butter addiction.<\/li>\n\n\n\n
  3. Pumpkin-, flax- and sunflower seeds have a lot of protein, are not too expensive and also have very low emissions.<\/li>\n<\/ol>\n\n\n\n

    In terms of taste, sunflower seeds are the most diverse. You can add them to anything: rice, pasta, muesli. That\u2019s why I think sunflower seeds are the winner of this comparison.<\/p>\n\n\n\n

    I will experiment with pumpkin and sunflower seeds and see where I can diversify my protein so I eat more than just peanut butter<\/p>\n\n\n\n

    There are always issues with certain kinds of nuts. But if you\u2019re eating nuts instead of meat, you\u2019re reducing your impact by at least half.<\/p>\n\n\n\n

    Are you eating enough nuts? What are your thoughts on nuts and protein? Let me know in the comments!<\/p>\n\n\n\n

    <\/p>\n\n\n\n

    Tips for how to eat more nuts<\/h3>\n\n\n\n
      \n
    • Nuts and seeds through yoghurt or oatmeal<\/li>\n\n\n\n
    • Peanut butter sandwich<\/li>\n\n\n\n
    • Almonds as a snack<\/li>\n\n\n\n
    • Walnuts through a pasta dish<\/li>\n\n\n\n
    • Sunflower seeds on top of pasta or cooked in rice<\/li>\n\n\n\n
    • Cashews in a rice recipe<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"

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