by Protein-Mania is now everywhere the paleo and keto diet trends of lean meat storms are still strong, and you can fill your shopping cart with all types of unusual products, including chips from chicken and protein beer.
It is wise to be aware of the protein intake, but through focus only With this macronutrient in particular of proteins on animal-based-you take the risk of flying over other things your body needs, especially fiber.
“Since animal foods do not contain fiber, a combination of fiber and protein can only occur in vegetable foods such as whole grains, nuts, seeds and legumes,” says Sheri Gaw, RDN, owner of Sheri, the Strong Strong Dietiaser in the Bay region. It is crucial to get a lot of fiber, she adds because it supports heart health, weight management, intestinal health and blood sugar control. These advantages can in turn lower your risk of certain types of cancer.
While the needs of the fiber and protein vary depending on the size, physical activity and age, there are some basic guidelines: “Most active people benefit from 20 to 30 grams of protein per meal and 5 to 15 grams per snack,” says Stephanie Militano, RD, a registered sports nutrition scientist and owner of SM Nutrition in Williamsburg, Virginia. It adds that adults should strive for between 25 and 30 g of fiber per day.
Here nutritionists recommend 10 delicious, versatile foods that provide the double stroke of fiber And Protein.
Are you looking for more ideas for healthy food? Take a look at the most popular meals of the GH test kitchen.
1. Nuts
Crispy, tasty and deliciously mixed in almost everything are one of the best ways to get protein on a plant-based protein (a 1 -unzen portion of peanuts, for example, has about 7.3 g protein and 2.4 g fiber). “My favorite snack is a trail mix with almonds, freezed dried strawberries, dried cherries, muesli and dark chocolate chips with wholemeal rice,” says Militano. GAW adds that she loves to sprinkle mixed nuts on yogurt, lettuce or oatmeal.
2. lenses
While you may only imagine these delicious impulses as a variety of soups (deliciously and fills!), Lentils can also be used as a meat replacement in meatballs or bolognese sauce and are a nutritional plant, says GAW. Half a cup of cooked lenses have 9 g protein and 8 g of fiber.
3. Beans
Regardless of whether you prefer chickpea, black beans or kidney beans, these are the perfect small pack of fiber-plus protein. “I love soups, salads, stews, pasta sauce, casseroles, dips or rice shells to add different types of beans to increase the protein and fiber content,” says GAW. Half a cup of cooked black beans contains about 7 g of protein and 8 g of fiber.
4. Brown rice
If you long for stirring dumbbells, burritos or protein shells, skip the white stuff and choose brown rice instead, suggests GAW: it is a whole grain that is higher in protein and fiber than in its sophisticated cousins. Half a cup of brown rice has a protein of 2.75 g and almost 2 g of fiber.
5. Chia seeds
If you asked the average person about Chia a decade ago, you would probably only know them as a source of hair on a gift. But now the extremely nutritious little seeds are everywhere – like the base of the puddings that are mixed in smoothies and sprinkled on salads. And for good reason: they are not only delicious, but only 1 tablespoon of chia seeds has and has and
1.7 g protein and 3.4 g fiber.
6. Quinoa
With a nutty, tough taste 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, which means that all essential protein modules contains your body,” says Militano. “I love to use quinoa as the basis for a breakfast shell with cinnamon, berries, peanut butter and a dash of maple syrup. Only half a cup of quinoa gives you 4 g protein and 2.6 g fiber.
7. Broccoli
It is not just beans and grains that double protein and fiber. With 2.6 g protein and 2.4 g fiber per cup of chopped broccoli, the omnipresent green vegetables are a great source of the two important nutrients. Militano suggests adding an omelet that offers you an additional fiber boost with your breakfast.
8. Edamame
Who does not love it, a tough soybeans from the pod into the mouth to slam-packed beans are addicted to popcorn and half a cup of Edamame has about 9.2 g protein and 4 g fiber. Roasted Edamame is a perfect snack as part of walking, which is available in different flavors, says Militano.
9. Hafer
The most reassuring breakfast on a cold winter day is also a good choice for protein and fiber. “Hafer are so versatile and a wonderful source for fiber and herbal protein. One of my favorite breakfast is a hearty oat bowl with eggs, cheese and vegetables, ”says Militano. Half a cup of oats contains 5.5 g protein and 3.8 g fiber.
10. Sweet potatoes
Whether baked, roasted or cut in fries, sweet potatoes are known as one of the best ways to get vitamin A – but you can also help to improve your protein and fiber intake for the day. Half a cup of sweet potato baked has 2 g protein and 3 g fiber.
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