Almonds and almond butter: an ideal source of protein

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

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

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But 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 known as albumen, are indispensable for the human body because they play a very important role in the structure, maintenance and renewal of our cells. They are not only responsible for the structure of our hair, skin, muscles and co., but also protect us from diseases.

The average daily protein requirement for adults is 0.9 to 1.2 grams per kilogram of body weight. The requirement is slightly higher for children and pregnant women. (1) As long as we consume enough calories each day, it is almost impossible to have an insufficient protein intake in Western societies. In fact, it is more likely to have an excess than a deficiency.

Biological value – what is that?

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

But which foods actually contain proteins and which have a particularly high biological value? These questions will be answered in the following section.

Protein sources and their bioavailability

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

Animal protein sources usually 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 the body's own tissue. However, this does not mean that vegetable proteins cannot meet our protein needs. By skillfully combining different plant-based foods, you can not only create a balanced and delicious meal, but also provide your body with sufficient protein.

For example, if you eat legumes together with grains or nuts, you can quickly improve the amino acid profile of your food. An important advantage of plant-based protein sources over animal-based ones is their high vitamin and mineral content.

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

Almonds as an ideal source of protein

Despite the comparatively low biological value of almonds, they are considered an ideal source of protein in a balanced diet. This is partly because the crunchy kernels are not only a source of protein, but also contain a high proportion of monounsaturated and polyunsaturated fatty acids. These protect our heart and make our brain particularly efficient.

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

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Whether before or after exercise, the wonder kernels 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:

Almonds and almond butter for breakfast

Almonds are very versatile in the kitchen and are a wonderful addition to a wide variety of dishes, from sweet to savory. However, almonds are particularly easy to incorporate into your breakfast, as they are an excellent topping for porridge or a delicious extra ingredient for muesli, yoghurt and the like.

Do you prefer them finely chopped for a crunchy effect or as a creamy almond butter? With Verival's Organic Crunchy Almond Cream, you can even have both! This creamy almond butter with crunchy almond pieces offers the best of both worlds, so to speak. And in addition to its delicious taste, our almond butter contains 25% plant-based proteins, healthy fatty acids, calcium, vitamin E and magnesium.

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Did you also know that the nutrients in nut butters are better absorbed by the body than in whole nuts? This is because we cannot split nuts quite as finely as we can whole seeds.

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