A Guilt-Free Nut You Haven't Tried

By Jenny Everett,SELF magazine

It's no secret that nuts are a healthful choice: They're rich in monounsaturated fats and polyunsaturated fats, which can help lower bad LDL cholesterol when subbed in for saturated fat sources (think: cream, whole milk, red meat, etc.).

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But is one nut better than another as a low-fat source of protein? To find out, we spoke to registered dietician Stephanie Clarke, a contributing editor at SELF and co-founder of C&J Nutrition.

Turns out, one of the best nuts for snacking is one that you likely overlook: the soy nut. Why?

1. They might just be the perfect diet nut
"Because soy nuts are actually beans with a nut-like texture(they have been soaked in water and baked), they deliver more protein and less fat than nuts, but can be used in the same way as nuts," says Clarke.

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An ounce of baked soy beans has 126 calories, 6 grams of fat and 11 grams of protein.Compare this to an ounce of nuts, which can range from 169 to 200 calories; 15 (almonds) to 21 (pecans) grams of fat; and 3 to 6 grams of protein.

"While nuts can be a really great choice, if you want a larger snack, soy nuts are a great option since you can eat a larger portion for the same calories as a smaller portion of nuts," says Clarke.

2. They pack serious health benefits

"Soy beans are a complete source of protein, and research has suggested some cholesterol-lowering effects of eating soy beans and the potential of lowering triglycerides," says Clarke. "Also because soy contains isoflavones -- special plant chemicals that can act like estrogen in the body -- it's been studied for its potential to relieve some symptoms of menopause and prevent certain cancers."

3. They're yummy!
Clarke suggests pairing an ounce of soy nuts with a small piece of fruit for a satisfying snack that's about 200 calories. They're also amazing sprinkled on cereal in the morning or tossed into a salad at lunch.

While the plain soy nuts (without added salt and sugar) are healthiest, use the flavored varieties to help you beat cravings.

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"If you are craving chocolate, then a protein-packed chocolate-covered soy nut might be a good choice to nix the craving and hunger in one fell swoop," says Clarke. "If you want potato chips, then reaching for wasabi soy nuts might satisfy the salty craving for fewer calories than hitting the vending machine for chips."

Are you a soy nut fan? How do you incorporate them into your diet?

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