Almonds and Almond Butter: An Ideal Source of Protein

Whether as a delicious topping or a practical snack, almonds are very popular with health-conscious people because they are considered an ideal source of protein. You can find out here what makes them an excellent protein supplier and why the healthy kernels should not be missing from your diet.

We will also tell you how almonds can easily enhance your healthy breakfast and benefit from the valuable nutrients.

However, before we go into detail, let's start with the basics and talk about what proteins actually are and what almonds and almond butter have to do with them.

Proteins: the building blocks of our cells

Proteins , also called protein, are indispensable for the human body because they are essential for the construction, maintenance and renewal of our cells. They are not only responsible for the structure of our hair, skin, muscles and the like but also protect us from diseases.

The daily requirement for protein in adults is on average 0.9 to 1.2 grams per kilogram of body weight. The need is slightly higher in children and pregnant women. (1) Insofar as we cover our daily calorie requirements, undersupply of protein is hardly possible in Western societies. More likely than a deficiency is actually an oversupply.

Biological value – what is it?

The term biological value is often used in connection with proteins. It provides information on how much protein from a food can be used to produce the body's own protein. The chicken egg, whose biological value has been set at 100, is always used as a reference. If the value of a food is higher, the protein contained in it can be processed better than with an egg and vice versa.

But which foods actually contain proteins and which have a particularly high biological value? We will answer these questions in the following section.

Protein sources and their bioavailability

The following table provides you with an overview of the protein content and the biological value of selected foods:

Usually, animal protein sources have a higher biological value. This means that the amino acid profile of animal foods is more similar to that of human protein and can be better converted into endogenous tissue. However, this does not mean that vegetable proteins cannot meet our protein needs. By cleverly combining different plant foods, you not only conjure up a balanced and delicious meal but also provide your body with sufficient protein.

For example, if you eat legumes together with cereals or nuts, you can quickly upgrade the amino acid profile of your food. A significant advantage of plant protein sources over animal ones is their high vitamin and mineral content.

Now that we know the basics, let's take a closer look at almonds as a protein source next.

Almonds as an ideal protein source

Despite the comparatively low biological value of almonds, they are considered an ideal source of protein for a balanced diet. This is partly due to the fact that the crunchy kernels are not only protein suppliers but also contain a high proportion of mono- and polyunsaturated fatty acids. This protects our heart and makes our brain particularly powerful.

Since almonds also contain calcium, magnesium, vitamin E, B vitamins, fiber, and protein, they are also very popular with athletes.

Whether before exercise or after, the magic seeds provide energy and supply you with the most important nutrients. For all sports enthusiasts, we have a hot recipe tip for a delicious sports breakfast:

Vanilla pudding oats with almonds and berries

Preparation time 15 min.

Total time 15 min.

Servings: 2

Ingredients

• 70 g oatmeal
• 25 g pudding powder (vanilla)
• 200 ml plant-based drink
• 350 ml water
• 25 g protein powder (to your liking)
• 1 tsp. maple syrup
• 15 g whole almonds or grounded
• 50 g berries

Preparation

• First of all, put the oatmeal in a pot together with the custard powder, the protein powder, the water, and the milk.
• If you want, you can add some more maple syrup to sweeten it.
• Bring to the boil and stir well with a whisk until the mixture begins to thicken. At first, the mass will be very liquid, but after a few minutes, it will gradually become thicker.
• When the mixture begins to thicken, turn off the heat and continue stirring for another minute.
• Then remove the pudding oats from the stove and leave them to stand for about 2 minutes.
• Finally, place the pudding oats in a bowl and top with almonds and berries. Of course, you can also use other fresh fruits.

Almonds and almond butter for breakfast

Almonds are very versatile in the kitchen and offer a wonderful addition to a wide range of dishes from sweet to savory. However, almonds are particularly easy to integrate into your breakfast because they are an excellent topping for porridge or a delicious extra ingredient for cereal, yogurt, and more.

Would you rather have them chopped small with a crispy effect or as a creamy almond sauce? You can even have both with the organic crunchy almond cream from Verival! The creamy almond sauce with crunchy almond pieces offers the best of both worlds, so to speak. And in addition to the delicious taste, our almond butter contains 25% vegetable proteins, healthy fatty acids, as well as calcium, vitamin E, and magnesium.

Did you also know that the nutrients from nutmeg are better absorbed by the body than from the whole nut? That's because we can't split nuts as finely when we chew them.

If that still hasn't convinced you that almonds are an absolute superfood, then we have a top tip for you at the end: Put the Verival Organic Crunchy Cream on still warm porridge and add fresh bananas or warm berries as a topping. A combination to melt into.