{"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":"noten-en-de-zoektocht-naar-duurzame-eiwitten","status":"publish","type":"post","link":"https:\/\/fr-wp.cowdev.com\/nl\/blog\/noten-en-de-zoektocht-naar-duurzame-eiwitten\/","title":{"rendered":"Noten en de zoektocht naar duurzame eiwitten"},"content":{"rendered":"
\n

Inzicht<\/strong>: Noten en zaden zijn een gemakkelijke en duurzame bron van eiwitten
Doel<\/strong>: Meer noten en zaden eten
Impact<\/strong>:\u00a0Medium<\/span><\/span><\/a><\/strong> \ud83c\udf0d\ud83c\udf0e\ud83c\udf0f\u26aa\ufe0f\u26aa\ufe0f omdat je minder eiwitten uit vlees nodig hebt (bekijk volledige Kompas<\/span><\/a>)<\/p>\n<\/blockquote>\n\n\n\n

We weten allemaal dat vlees veel eiwitten bevat. Dus als je het weg laat, hoe krijg je er dan voldoende van?<\/p>\n\n\n\n

Te veel vegetarische recepten vergeten ingredi\u00ebnten met veel eiwitten toe te voegen. Daardoor is er een stereotype ontstaan: vegetarische recepten vullen niet en je hebt na een uur weer trek.<\/p>\n\n\n\n

Maar het hoeft niet zo te zijn. Deze week wil ik uitzoeken hoe noten verschillen van vlees als eiwitbron.<\/p>\n\n\n\n

Noten vs. Vlees<\/h2>\n\n\n\n

Hoe duurzaam zijn noten? Zoals altijd is het volledige antwoord erg ingewikkeld.<\/p>\n\n\n\n

Sommige noten vragen veel water en andere noten worden geoogst door mensen die te weinig betaald krijgen.<\/p>\n\n\n\n

Maar uiteindelijk moeten we een keuze maken en iets eten. Dus we zullen kijken naar de hoeveelheid eiwit, de prijs, en CO2 emissies in vergelijking tot rundvlees en kip.<\/p>\n\n\n\n

Eiwitgehalte<\/h3>\n\n\n\n

Deze grafiek laat zien hoeveel eiwit er in verschillende producten zit.<\/p>\n\n\n\n

\"Prote\u00efne<\/figure>\n\n\n\n

Wat hierbij niet wordt getoond is de portiegrootte. Het is normaal om 150g kipfilet in een maaltijd te eten, maar niet om 150g pinda's te eten. Dus het is waar: het is veel gemakkelijker om heel veel<\/em> eiwit uit vlees te halen.<\/p>\n\n\n\n

Echter, in het gemiddelde Nederlandse dieet waarin vlees elke dag word gegeten, zit zelfs al te veel<\/em> eiwit. Dit is een verspilling van kostbaar voedsel want het extra eiwit eindigt in het toilet. <\/p>\n\n\n\n

Een man van 30 jaar heeft ongeveer 63 g eiwit nodig per dag<\/a> en een vrouw 54 g (Voedingscentrum). Het is dus belangrijk producten met eiwitten de gehele dag door te kiezen, maar daar heb je niet per definitie vlees voor nodig (hier is een voorbeeld<\/a>).<\/span><\/p>\n\n\n\n

Prijs<\/strong><\/h3>\n\n\n\n

Noten hebben de reputatie duur te zijn. Dus ik heb op de website van Albert Heijn de prijzen per kg voor de verschillende producten opgezocht.<\/p>\n\n\n\n

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

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

Klimaatimpact<\/strong><\/h3>\n\n\n\n

En laten we dan als laatste ook nog naar de CO2 emissies kijken. Het is duidelijk dat de impact van vlees echt in een andere orde valt. De andere conclusie is dat kip echt een stuk beter is dan rundvlees (en ander vlees).<\/p>\n\n\n\n

\"\"
Deze getallen komen van het RIVM. Hun getallen lijken vrij hoog vergeleken met de bron die ik normaalgesproken gebruik (Poore & Nemecek), waar rundvlees en kip ongeveer dezelfde impact hebben, maar pinda's (3,2) en alle andere noten een veel lagere impact hebben. Maar zelfs met deze hogere impact is er nog steeds een gigantisch verschil met vlees.<\/figcaption><\/figure>\n\n\n\n

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

Conclusie: zijn noten duurzaam?<\/h2>\n\n\n\n

Het antwoord is ja. Door deze factoren te vergelijken leerde ik een aantal nieuwe dingen over noten.<\/p>\n\n\n\n

    \n
  1. Alle noten zijn een goede en duurzame voedingsbron van eiwit<\/li>\n\n\n\n
  2. Pinda's hebben een hogere CO2 emissie dan andere noten, maar bevatten ook meer eiwit en kosten een stuk minder. Dat is gelukkig goed nieuws voor mijn pindakaasverslaving.<\/li>\n\n\n\n
  3. Pompoenzaden, lijnzaad en zonnebloempitten bevatten veel eiwit, zijn niet te duur en veroorzaken ook heel weinig emissies.<\/li>\n<\/ol>\n\n\n\n

    Met het oog op smaak zijn zonnebloempitten het meest divers. Je kan ze aan van alles toevoegen: rijst, pasta, muesli. Daarom vind ik zonnebloempitten de winnaar van deze vergelijking.<\/p>\n\n\n\n

    Ik ben van plan wat meer te experimenteren met pompoenzaden en zonnebloempitten om te zien hoe ik wat meer in mijn eiwitbron - buiten pindakaas om - kan vari\u00ebren.<\/p>\n\n\n\n

    En verder accepteer ik dat er altijd kwesties zullen zijn met bepaalde noten, maar als je noten kiest boven vlees, zul je je impact flink verminderen.<\/p>\n\n\n\n

    En, eet jij voldoende noten? Wat zijn je gedachten over noten en eiwitten? Laat het me weten in de reacties!<\/p>\n\n\n\n

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

    Tips hoe je meer noten kan eten<\/h3>\n\n\n\n
      \n
    • Noten en zaden door je yoghurt of havermout<\/li>\n\n\n\n
    • Broodje pindakaas<\/li>\n\n\n\n
    • Amandelen als snack<\/li>\n\n\n\n
    • Walnoten door een pastagerecht<\/li>\n\n\n\n
    • Zonnebloempitten op de pasta of gekookt in rijst<\/li>\n\n\n\n
    • Cashewnoten door een rijstgerecht<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"

      Om je heen maken mensen zich druk of ze voldoende eiwitten binnenkrijgen - zeker de sportievelingen - en noten zitten er vol van! Maar zijn noten duurzamer dan vlees?<\/p>","protected":false},"author":1,"featured_media":21989,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[187,191],"class_list":["post-8484","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-nuts","tag-protein"],"yoast_head":"\nNuts and the search for sustainable protein - Fork Ranger<\/title>\n<meta name=\"description\" content=\"Lots of people worry about protein and nuts are full of it. 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