Hit Your Protein and Fiber Goals With These 10 Superfoods
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Protein-mania is everywhere these days — the lean-meat-forward paleo and keto diet trends are still going strong, and you can fill your shopping cart with all kinds of unusual products, including chips made from chicken and protein-infused beer.
Being mindful of protein intake is wise, but by focusing solely on this macronutrient — especially animal-based proteins — you run the risk of skimping on other things your body needs, especially fiber.
“Since animal foods don’t contain fiber, a combination of fiber and protein can only be found in plant foods such as whole grains, nuts, seeds and legumes,” says Sheri Gaw, R.D.N., owner of Sheri the Plant Strong Dietitian in the Bay Area. Getting plenty of fiber is crucial, she adds, because it supports heart health, weight management, gut health and blood sugar control — these benefits in turn can lower your risk for certain cancers.
While fiber and protein needs vary based on your size, physical activity and age, there are some basic guidelines: “Most active individuals benefit from 20 to 30 grams of protein per meal and 5 to 15 grams per snack,” says Stephanie Militano, R.D., a registered sports nutritionist and owner of SM Nutrition in Williamsburg, Virginia. She adds that adults should aim for between 25-30 g of fiber per day.
Here, nutritionists recommend 10 delicious, versatile foods that provide the double whammy of fiber and protein.
Looking for more healthy food ideas? Check out the GH Test Kitchen's favorite high-protein, high-fiber meals.
1. Nuts
Crunchy, tasty and delicious mixed into almost anything, nuts are one of the best ways to get plant-based protein (a 1-oz serving of peanuts, for example, has around 7.3 g of protein and 2.4 g of fiber). “My favorite portable snack is trail mix with almonds, freeze- dried strawberries, dried cherries, a whole grain rice cereal and dark chocolate chips,” says Militano. Gaw adds that she loves to sprinkle mixed nuts on top of yogurt, salad or oatmeal.
2. Lentils
While you may just think of these tasty pulses as a variety of soup (delicious and filling, by the way!), lentils can also be used as a meat substitute in meatballs or Bolognese sauce, and are a nutritional powerhouse, says Gaw. Half a cup of cooked lentils have 9 g protein and 8 g fiber.
3. Beans
Whether you prefer garbanzo beans, black beans or kidney beans, these are the perfect little package of fiber-plus-protein. “I love adding different types of beans to soups, salads, stews, pasta sauce, casseroles, dips or rice dishes to boost the protein and fiber content,” says Gaw. Half a cup of cooked black beans contains around 7 g protein and 8 g fiber.
4. Brown rice
When you're craving a base for stir fries, burritos or protein bowls, skip the white stuff and choose brown rice instead, suggests Gaw: It's a whole grain that is higher in both protein and fiber than its refined cousin. Half a cup of brown rice has 2.75 g protein and just under 2 g fiber.
5. Chia seeds
A decade ago, if you asked the average person about chia, they would probably only know them as the source of hair on a gag gift. But now, the highly nutritious little seeds are everywhere — as the base of puddings, mixed into smoothies, sprinkled on salads. And for good reason: Not only are they tasty, but just 1 tablespoon of chia seeds has around and
1.7 g of protein and 3.4 g fiber.
6. Quinoa
With a nutty, chewy flavor that works equally well in soups, stews, salads and bowls, quinoa is an easy way for vegetarians and vegans to get a good dose of protein. “Quinoa is one of the few complete plant proteins, meaning it contains all of the essential protein building blocks that your body needs,” says Militano. “I love using quinoa as a foundation to a breakfast bowl with cinnamon, berries, peanut butter and a drizzle of maple syrup. Just half a cup of quinoa will give you 4 g of protein and 2.6 g fiber.
7. Broccoli
It’s not just beans and grains that double up on protein and fiber. With 2.6 g protein and 2.4 g fiber per cup of chopped broccoli, the ubiquitous green veggie is a great source of the two important nutrients. Militano suggests adding it to an omelette, which gives you an extra fiber boost with your breakfast.
8. Edamame
Who doesn't love popping a chewy soybean out of the pod and into your mouth — the protein-packed beans are as addictive as popcorn, and a half cup of edamame has around 9.2 g protein and 4 g fiber. Roasted edamame is a perfect on-the-go snack that comes in a variety of flavors, says Militano.
9. Oats
The most comforting breakfast on a cold winter day is also a great choice for protein and fiber. “Oats are so versatile and are a wonderful source of fiber and plant-based protein. One of my favorite breakfasts is a savory oat bowl with eggs, cheese and veggies,” says Militano. Half a cup of oats contains 5.5 g protein and 3.8 g fiber.
10. Sweet potatoes
Whether baked, roasted or sliced into fries, sweet potatoes are known as one of the best ways to get vitamin A — but they can also help bump up your protein and fiber intake for the day. A half cup of baked sweet potato has 2 g protein and 3 g fiber.
Protein is everywhere these days—the keto and paleo diet trends are still going strong, and you can fill your shopping cart with all kinds of unusual products, including chips made from chicken and protein-infused beer. And while we know protein is a crucial part of your diet, focusing solely on this macronutrient can put you at risk being low in another important nutrient/ If you are focusing on steak, chicken, and other animal-based proteins, you may be missing out on fiber. “Since animal foods don’t contain fiber, both fiber and protein can only be found in plant foods like whole grains, nuts, seeds, and legumes,” says Sheri Gaw, RDN, owner of Sheri the Plant Strong Dietitian in the Bay Area. And getting plenty of fiber is crucial, she adds, because it supports heart health, weight management, gut health, blood sugar control. Getting sufficient fiber also lowers your risk for certain cancers.
While your fiber and protein needs vary based on your size, physical activity, and age, there are some basic guidelines:
“Most active individuals benefit from 20 to 30 grams of protein per meal and 5 to 15 grams per snack,” says Stephanie Militano, RD, a registered sports nutritionist and owner of SM Nutrition in Williamsburg, VA.
Here, nutritionists recommend 10 delicious, versatile foods that give you the double whammy or fiber and protein:
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