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Finding the right balance of nutrients in your diet is essential to feeling your best. This is especially true for protein and fiber, two essential nutrients for good health. Whole foods rich in fiber and protein are not lacking in health benefits, facilitate digestion And strengthen immune function has improve gut health And support muscle growth.
But with a lot of misinformation floating around, it can be difficult to know which protein- and fiber-rich foods are best for your health and well-being. To help us sift through the online noise, we spoke with registered dietitians who revealed the best protein and fiber-rich foods.
Protein is often considered the building block of life, and for good reason. This macronutrient is essential for tissue repair and healing, build muscle and support a healthy immune system. Fiber is essential for digestive health, regulate blood sugarAnd reduce the risk of chronic disease. Protein and fiber are great for increased satietymeaning they can keep you fuller for longer and help reduce cravings and overeating.
Whether you want to improve your gut health, manage your weight, or feel more energetic throughout the day, eating these protein- and fiber-rich foods can help you achieve your health and fitness goals. Read on to learn more, then don’t miss the 16 Healthiest Low-Sugar Protein Bars, According to Dietitians.
Black beans
Black beans are a versatile legume that can be made into hamburger patties or added to burritos, stir-fries, soups and salads. A lesser known benefit of black beans is their antioxidant contentwhich can help reduce the risk of chronic diseases like cancer and heart disease.
Gianna Masi, CPT, RDNcertified personal trainer and registered dietitian with Beardsays, “Black beans are a source of protein and fiber, making them great for heart health and digestion. Their low glycemic index makes them not only versatile, but also beneficial for stabilizing blood sugar levels. »
Lenses
Lentils are rich in soluble fiber, which feeds beneficial bacteria in your stomach. This can help improve digestion, reduce bloating, and improve gut health. “Lentils contain more than 25 percent protein and are packed with nutrients, including B vitamins, especially folate, as well as copper, manganese and iron,” explains Destini Moody, RDN, CSSD, LDdietitian and sports dietitian with Review of Garage Gym. “One cup of cooked lentils provides almost half of your daily fiber needs. They are also a versatile food because they can be made into vegan Greek-style salads, added to a green salad, or made into various soups.”
Barley
“Barley is a nutritious whole grain that offers soluble and insoluble fiber, which can help lower cholesterol and support a healthy digestive system. Its chewy texture and nutty flavor make it a great addition to soups, stews and salads can also be used as a healthier substitute for rice in dishes like risotto or pilaf, adding a unique touch while improving nutritional content,” says Masi.
Edamame
Edamame are young soybeans still in their pods. According to research, they are an excellent source of isoflavones, an antioxidant that may help reduce the risk of certain cancers. “Edamame is not only a fun snack, high in protein and fiber, but it’s also rich in vitamins and minerals, including vitamin K and folate,” says Moody. “Edamame can be enjoyed boiled or steamed with a pinch of salt, added to salads, or incorporated into stir-fries.”
Oats
Oats contain beta-glucans, a soluble fiber that may help lower cholesterol levels. “Oats are unique in that they contain not one, but two types of fiber: soluble and insoluble. Both types play their roles. This includes helping to improve blood sugar control, promoting healthy healthy digestion and regulate appetite You can use raw, rolled oats to make snacks like protein bites or add them to smoothies for added texture, fiber and a calorie boost. try to gain muscle,” says Moody.
Almonds
“A great snack to grab in your car, at your desk, or on a long hike, almonds are a wonderful (and portable) source of fiber and protein,” says Moody. “Just one ounce provides half of your daily need for vitamin E, an important antioxidant. You can eat almonds on their own or as a topping for smoothie bowls and oatmeal.” Studies suggest that vitamin E may improve the health of your skin by helping maintain healthy skin cells and protecting against skin damage and aging.
Flaxseed
Flaxseeds are an excellent source of protein, fiber and omega-3 fatty acids. The type of omega-3 in flaxseed is called alpha-linolenic acid (ALA), which may help reduce the risk of heart disease. “These tiny seeds are easy to incorporate into your diet. You can add ground flaxseed to smoothies, yogurt, and baked goods like muffins and bread, or use it as a crunchy topping for salads and cereals.” , explains Masi.
quinoa
Quinoa is unique because it is a complete source of plant proteins, meaning it contains all nine essential amino acids needed for optimal health. “Quinoa is rich in nutrients like manganese, magnesium, and phosphorus. It has recently gained popularity as an excellent vegan source of plant-based protein. Quinoa is classified as a whole grain but is technically a seed. This means “It’s gluten-free, which is good news for those with sensitive stomachs and allergies,” Moody tells us.
Pistachios
Besides being a nut rich in protein and fiber, pistachios may also support eye health due to their high content of lutein and zeaxanthintwo antioxidants that support vision and reduce the risk of macular degeneration.
“Pistachios are a fantastic on-the-go snack and can enhance the flavor and nutritional profile of various dishes. Try them chopped in salads, crushed into a crust for fish or chicken, or mixed into baked goods for a crunch hazelnut,” Masi said.
Chia Seeds
“Chia seeds are rich in omega-3, an essential nutrient good for heart and brain health,” says Moody. The most popular way to eat chia seeds is to make chia seed pudding, a versatile breakfast idea that can also include other nutrient-dense foods as a topping like fruit or almond butter . “Chia seeds have also been linked to a lower cancer risk due to their high antioxidant content, which helps reduce inflammation.
Tempeh
Tempeh is a fermented soy product rich in protein, fiber and probiotics, which can improve gut health. “Tempeh has a firm texture and nutty flavor,” says Masi. “It’s also a great meat substitute for vegetarians and vegans. Tempeh can be grilled, stir-fried, or added to sandwiches and salads, making it a versatile and healthy addition to meals.”
Chickpeas
Chickpeas are another versatile legume rich in protein and fiber. According to Research 2016, They’re also a good source of soluble fiber, which can help lower cholesterol levels and improve heart health.
“You can add chickpeas to soup and salad or use them to make curry or hummus,” says Moody. “You can also roast them and make them sweet by coating them in cinnamon and sugar before roasting, or you can make them savory by seasoning them with ranch or curry powder. Depending on your mood, this makes a snack hearty that you can enjoy all day or night.”
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