Regardless of whether it's the "protein" tags attached to numerous food items and beverages, or trending recipes on social media promoting them, high protein The message promoting higher protein consumption is ubiquitous throughout the content.
Nevertheless, we could be focusing so much on the details that we're overlooking the bigger picture.
According to Dr. Emily Leeming, a microbiome research fellow at King’s College in London and a registered dietitian, "We're generally performing much better regarding protein consumption than we believe." She adds, "People usually consume slightly below the amount considered ideal for good health—about 1.2 grams per kilogram of body weight daily—which becomes increasingly important as we get older." To put it simply, while our intake isn’t flawless, it’s fairly adequate.
Meanwhile, approximately 93 percent of individuals in the UK fail to meet the suggested daily fibre intake of 30 grams; they typically manage only about 20 grams each day. This shortfall significantly affects our well-being, influencing appetite control as well as raising the likelihood of developing colorectal cancer.
Therefore, when it comes to making intelligent food decisions, "we require a significant increase in fiber intake along with a slight reduction in protein," according to Emily. Fortunately, nature offers us superfoods that accomplish precisely this.
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These are the 11 top examples of superfoods that abound with both protein and fiber.
Almonds and pistachios, among other nuts
Almonds and pistachios lead the pack when it comes to foods rich in both protein and fiber. While all nuts provide a decent amount of these nutrients, almonds and pistachios are notably more nutrient-packed.
A single portion (30g — approximately 20 pieces) of either raw or roasted almonds provides around 6 grams of protein and 3 grams of fiber. Most of their fats consist of monounsaturates—the beneficial kind present in foods like avocados and olive oil. These nuts are notably rich in Vitamin E, acting as an antioxidant that could shield cells against damage caused by free radicals.
Pistachios provide an equivalent amount of protein (approximately 6 grams for every 30 grams, which is about 30 kernels) and, akin to almonds, a portion contains 3 grams of fiber. These nuts serve as a valuable source of vitamin B6, a vital nutrient that supports immune function .
Sourdough toast, along with various cereals
You might not know this, but as you enjoy your everyday bowl of porridge, you're consuming an excellent source of protein. Actually, all whole grains such as amaranth, sorghum, bulgur wheat, or foods made from whole wheat provide both protein and fiber.
A single portion of dry rolled oats (rich in beta-glucans beneficial for controlling cholesterol) provides 10.1 grams of fiber and 13.2 grams of protein per 100 grams. Similarly, even UPF breads crafted from whole grains meet these criteria—two slices of seeded whole wheat contain 2.3 grams of fiber and 5 grams of protein, whereas two slices of denser Danish-style rye bread offer 8.6 grams of fiber and 6.6 grams of protein.
Peas
The unassuming garden pea boasts numerous health advantages, including being rich in vitamin C, thiamine (B1), and folic acid, alongside providing calcium and iron — not to mention its protein content (5.4 grams per 100g) and 5.5 grams of dietary fiber.
Red lentils and French lentils
Like nuts, lentils will provide numerous health benefits regardless of which type you choose. However, if you aim to maximize these advantages, we suggest opting for red lentils or French (also known as Puy) lentils.
Cooked red lentils contain 22.5 grams of protein per 100 grams—just slightly lower than what you'd find in chicken—and also provide 28 grams of fiber. These legumes are an excellent source of B vitamins, essential for maintaining a healthy nervous system and producing red blood cells, along with significant amounts of potassium, crucial for muscle and heart functions. Additionally, they blend seamlessly into various soups and stews since they soften and merge with the sauces during cooking.
French lentils are a heartier, domesticated relative of other varieties. They come close to matching the protein levels found in red lentils, with about 24.5 grams per 100 grams, yet they offer an impressive 31.5 grams of fiber per 100 grams. This means you can fulfill your daily fiber requirements in just one generous portion if you're daring enough. Additionally, French lentils are rich in iron and folate—nutrients essential for healthy red blood cells and maintaining adequate energy levels.
Seeds such as chia and quinoa
Beans, along with seeds, fall into that category of foods which can undoubtedly stake their claim as superfoods. nutritional powerhouse When it comes to combining protein with fiber, there are two notable choices.
A single tablespoon of chia seeds includes 2 grams of protein and 4.1 grams of fiber, along with essential nutrients like iron, calcium, and potassium.
Although 100 grams of prepared quinoa (a food item often consumed similar to grains despite being seeds) includes 4.4 grams of protein and 2.8 grams of fiber, along with a modest quantity of beneficial omega-3 fatty acids for cardiovascular health.
Pinto beans
Any type of bean will provide a good amount of protein and fiber (along with essential micronutrients such as folic acid, zinc, potassium, and magnesium). However, if you're aiming for maximum benefit, the pinto bean shines through. Typically considered the top choice within an already nutritious group, pinto beans boast remarkable nutritional qualities: 100 grams of cooked beans contain 21.4 grams of protein and 15.5 grams of fiber, plus they are abundant in antioxidants.
Spinach
Spinach is highly praised within vegetarian and vegan communities for serving as an excellent source of iron, which can be challenging to obtain sufficiently from non-animal products. Additionally, spinach offers the advantage of providing dietary fiber—boasting about 2.2 grams per 100 grams—and contains 2.9 grams of protein per 100 grams. This makes quite a contribution overall.
Broccoli
This edible flower can also be both tasty and nourishing. Broccoli leads with fiber, packing 2.2 grams of it for every 100 grams; however, it surprisingly contains slightly more protein—about 2.3 grams per 100 grams. Moreover, it serves up an extra advantage as a top supplier of vitamins C and K. Simply avoid overcooking it by boiling until unrecognizable—instead, opt for gentle steaming to keep those nutrients intact.
Edamame
Soy serves as a vital protein provider for vegetarians and vegans, hence it shouldn't come as a shock that edamame (young soybeans) are an excellent protein resource too. These beans offer about 12 grams of protein every 100 grams along with 5.2 grams of fiber per 100 grams. Additionally, they are abundant in vitamins like thiamin, riboflavin, and Vitamin E.
Mushrooms
Mushrooms deliver a potent impact despite their size; just 100 grams provide 2.2 grams of protein, 2.2 grams of fiber, along with antioxidants such as selenium and Vitamin C.
Guava and passion fruit
Although it's much more typical for vegetables to have high levels of protein, certain fruits do provide some—guava claims the top spot when it comes to protein content in a fruit with 2.6 grams of protein per 100g or each guava. Coming in closely behind is passionfruit, offering approximately 2.2 grams of protein per 100g; around three passionfruits equate to about 100g. Additionally, guavas contain an impressive amount of fiber as well, with 5.4 grams of dietary fiber per 100g alongside numerous other nutrients. vitamin C While passionfruit contains considerable levels of fiber (10.4 grams) and Vitamin B9, also known as folate.