If you're looking for foods that fit any diet, protein tops the list. On Paleo and Atkins, you can load up on lean meat and eggs. Vegetarians and vegans know that protein-rich beans are their best friend. Protein is essential for repairing muscle, staying energized, and taming hunger, says Kelly Pritchett, PhD, RDN, a dietitian and spokesperson for the Academy of Nutrition and Dietetics. The nutrient's utility helps explain why food makers are squeezing new forms into more and more new products. And the three hottest new protein sources are algae, quinoa, and pulses (beans, peas, lentils), according to the Institute of Food Technologists (IFT).
"Plant protein sources are gaining popularity thanks to the health benefits of plant-based diets," says Pritchett. "They can lower cholesterol and decrease the risk of heart disease and diabetes," she says. In fact, the National Dietary Guideline Advisory Committee's 2015 recommendations emphasize a plant-based diet and suggest that Americans scale back on their meat intake for both health and environmental reasons. "Plus, these plant-based proteins often provide higher fiber than their meat-based counterparts, and they can be cheaper," she says. (Looking for healthy snacks? Of course you are. Snack and lose weight with this box of Prevention-approved treats from Bestowed.)
Expect to see algae, quinoa, and pulses turn up as ingredients in many of your supermarket favorites (think cereals, breads, crackers, and other typically protein-free or low-protein foods). Here, Pritchett breaks down what you need to know about each, how much protein you're really getting per serving, and how to sneak more of these plant-based proteins into your diet.
Microalgae
Otherwise known as spirulina and chlorella, microalgae is rich in nutrients and vitamins; according to the Food and Drug Administration, it contains significant amounts of calcium, niacin, potassium, magnesium, B vitamins, and iron. While you'll see claims that microalgae can replace veggies or even a daily multi, don't change your diet or vitamin habits just yet, says Pritchett. Scientists aren't sure about the bioavailability of algae (read: it's unclear how much the body actually absorbs). It's smartest to include the green stuff as part of varied and healthy diet.
Protein content: About 8 grams in 2 tablespoons
Where to find it: Supplements, powders (such as NOW Foods Chlorella Pure Powder), energy bars (try Amazing Green Superfood Energy Bars), and green drinks
Use it to make … A protein-packed green smoothie. Try this recipe from The Blender Girl, and keep her smart tip in mind when adding a heaping scoop of algae into your blender: Mix in some mint, creamy nut milks, and coconut meat help to tame the strong flavor and add some sweetness.
Quinoa
From bowtie pasta to breakfast cereal, this gluten-free grain is showing up in a host of new products. It's low-fat (one serving has a mere 3.4 grams of fat, compared with about 33 grams in ground beef!), cholesterol-free, and a great source of iron and fiber.
Protein content: About 8 grams in 1 cup (cooked)
Where to find it: In the bulk aisle, cereals, pastas (like Ancient Harvest Quinoa Pasta), breads, crackers, baked goods, protein bars (such as 22 Days Nutrition Quinoa Chocolate Chip Crisp Organic protein bars), and more
Use it to make … Healthier versions of your favorite comfort foods. Two we love: This guacamole recipe by the blogger behind Foxes Love Lemons is a fiber- and protein-rich take on the go-to dip, and this quinoa brownie recipe on Skinny Mom lets you indulge without the guilt.
Pulses
This category includes all beans, peas, and lentils, says Pritchett, and it's more protein than microalgae or quinoa. "Pulses are also a great source of fiber, healthy carbohydrate, B vitamins, and iron," she says, which helps explain why a growing body of research shows that regular consumption of pulses may reduce the risk of heart disease, diabetes, and even certain types of cancer.
Protein content: About 16 to 18 grams per serving, depending on the source
Where to find it: In the bulk aisle, pastas, breads, crackers (such as Mediterranean Snacks Lentil Crackers), chips (try Beanfields Bean & Rice Chips), protein bars, and more
Use it to make … A homemade energy bar, like this one from Power Hungry that uses pea protein powder. "This, and the other protein sources, can be incorporated into either a pre- or postworkout meal or snack," says Pritchett. "Just keep in mind that the high fiber content means you'll want to have it 2 to 3 hours before you exercise."
source: http://www.prevention.com/food/plant-proteins
0 comments:
Post a Comment