(Unless of course you have a reason why you can't eat nuts, then just ignore me!) :)
Also, check out the World's Healthiest Foods list for some good nutritional info on the different types of nuts.
They also don't seem to be terribly low in fat.
I'd spring for sunflower seeds and almonds if you're looking for the highest protein, lowest fat nuts. Nuts and seeds are pretty universally fatty -- that's what provides fuel for the tree.
It's useful to consider that in the natural world, there are extremely few foods that are high in protein and low in everything else. Leafy greens and low-sugar fruits are the only natural food (in general) that fits this description. Everything else we humans consider food is an artificial construction of some form (e.g. Atkins bars).
You shouldn't be afraid of nuts. It's very important to get adequate healthy fats in your diet. I would recommend eating flax seed meal and walnuts for Omega-3s, and almonds and sunflower or pumpkin seeds for protein and fiber and vitamin E.
And I heard or read that seeds are better for you than nuts. I have no proof that I can show to you since I don't exactly remember where I heard it but I think it was credible so I'm just sticking to it.
1 tbsp pumpkin seeds = 8g = 4 g fat which you may say OMG, but if you eat everything else low fat, thats heaps of GOOD fat (only 0.7g saturated fat) Not only taht but those fats help you abrob other vitamins that would have been wasted in the salad.
Now, if you want the crunch, try roasting your own chick-peas. Add some chilli if you want them spicy. I like them with a bit of a soy seasoning (spray with soy sauce) but watch the salt!
They're about 25g a serve (which is big) for 100 cal, and 2.5g fat for the pre-bought ones. Ones you make youself, as same cals as chick peas (but weigh the whole bunch after cooking, and use it as a percentage, 50g cooked isnt 50g raw, so cals are different. Just figure out cals before and divide the batch)
Nuts and seeds are powerhouses of nutrition as they are literally "seeds of life" Just dont go eating heaps! 1 tsp of sesame seeds is plenty for me. :)
Seeds are indeed easier to digest than nuts, in general. Both nuts and seeds are best soaked prior to use, because they contain enzyme-inhibitors that block their digestion (by design -- they're supposed to propagage the plant, after all). When you soak them, changes occur in the seed that turn it into a sprout, breaking down the enzyme-inhibitors and releasing lots of amino acids.
If I were a body-builder, I'd definitely be taking care to eat all my seeds sprouted. Since I'm not, and I don't worry about optimal digestion and amino acid absorption 100% of the time, I probably do the sprouting thing with my seeds about 50% of the time.
Roasted chickpeas are a good alternative to nuts.
Drain and pat dry. Toss with a tablespoon (or less) of olive oil. Season well as desired. Spread out on a baking sheet in a single layer. Roast at 350 f for 20 to 40 minutes, stiring now and then. They're done when they are crunchy and golden. Cool and enjoy a high protein, high fiber, low fat snack.
looking for lowfat protein? how about nonfat protein?
get skyr. It's icelandic yogurt. Check out the nutrition information:
Serving Size: 6 oz Amount per Serving Calories 160 Calories from Fat 0 % Daily Value * Total Fat 0g 0% Saturated Fat 0g 0% Monounsaturated Fat 0g Polyunsaturated Fat 0g Trans Fat 0g Cholesterol 4mg 1% Sodium 64mg 3% Total Carbohydrate 24g 8% Dietary Fiber 0g 0% Sugars 24g Protein 16g 32% Calcium 16% Riboflavin (B2) 17%
Est. Percent of Calories from:
Fat 0.0% Carbs 60.0% Protein 40.0%
Yoghurt doesn't quite add the same 'crunch' to a salad does it? Didn't know Iceland had a dairy industry.... thought they only did fish. What's wrong with fat anyway?
Grains are seeds that are low in fat. Bulgur wheat and rolled oats for instance. You can make them taste nuttier by roasting them. I've had good luck doing this dry in a pan on the stovetop, but you have to use low heat and keep turning them so they don't burn.