Contents
Protein and fiber, Protein diet, Vegetable fiber
For most diets, the rule of thumb is that fiber and protein are two foods that should be in any diet and taken into the body with every meal. Protein is the building block from which the body builds muscle tissue and fiber aids in digestion.
Some meals can be prepared to include foods that are both high in protein and fiber. For example, a salad with fried chicken or beef will contain both protein and insoluble fiber.
Why does the body need protein and fiber
A high-fiber diet, like most protein diets, has the ability to reduce hunger and prolong satiety. The fiber and protein in food slows down the emptying of the stomach, so you feel full faster and hunger much later. This can help you eat less at your next meal.
When choosing a diet high in fiber and protein, focus on a few sets of foods and refer to them at every meal or snack. Eat low-calorie foods or choose foods that are low in saturated fat and high in vitamins and minerals.
Most people need about 0,8 grams of protein per day for every kilogram of weight. Athletes or people with active lifestyles will need approximately 1,5 grams of protein per kg of body weight.
There are two types of proteins: complete and deficient. Complete proteins contain all essential amino acids – substances that are critical for the life of the body. Defective proteins lack at least one of the nine essential amino acids. There are also two types of fibers: soluble and insoluble. Soluble fiber helps maintain healthy cholesterol and blood sugar levels. Insoluble fiber helps with digestion.
With every meal, protein and fiber work to create a feeling of fullness in the body, increase the thermic effect, and reduce the effect of the body’s “glycemic response”. The glycemic response refers to two things: first, the rate at which ingested carbohydrates are converted to sugar, and second, the level of insulin spike. The slower the process, the less sugar is stored in the adipose tissue. In addition, choosing the “right” fats and limiting your intake of saturated fats from dairy and meat can prevent heart disease, obesity, and metabolic syndrome.
Protein and fiber rich foods
A complete protein diet should include the following foods:
milk and yoghurts – one cup of skim milk contains 8,4 g of protein;
cheese;
eggs – one large, hard-boiled egg contains 12,5 g of protein;
fish, which is also rich in omega-3 fatty acids that are good for the heart;
soy – for strict vegetarians, soy is the only non-animal source of complete protein, and a cup of cooked soy contains 22 g of complete protein.
The list of sources of deficient proteins is more varied and includes nuts, legumes, grains, peas, peanut butter, seeds, and vegetables.
For example, two scoops of peanut butter contain 8 g of protein. A 100 gram serving of tofu cheese contains 10 grams of protein. Nutritionists recommend combining different types of defective proteins to provide the body with the maximum amount of all nine amino acids. For example, a dish made from a mixture of rice and beans, or a simple wheat bread sandwich with peanut butter, already provide the body with a full spectrum of amino acids.
Some meals can be prepared to include foods that are both high in protein and fiber. For example, a salad with fried chicken or beef will contain both protein and insoluble fiber.
A cup of diced chicken contains 43 grams of protein.
A 300 g portion of beef will give your body 105 g of protein.
A cup of lettuce, a large tomato, or a medium-sized cucumber will add 3,5 grams of fiber per cup.
Nuts contain high doses of both fiber and protein. For example, a cup of cashews contains 4 grams of fiber and 21 grams of protein.
And a sandwich made from whole grain bread and poultry meat can be safely called a “nutritional powerhouse”.
Eating foods high in fiber helps prevent constipation and diverticulitis, helps the body control blood sugar levels, and lowers bad cholesterol levels in the blood, which means that the risk of heart disease is reduced. Dietary fiber is the parts of plant foods that our bodies cannot digest. Good sources of dietary fiber include fruits and vegetables, nuts, whole grains, and legumes (beans, peas, and lentils). An adult’s body should get at least 30 grams of fiber per day.
One day of a diet high in fiber and protein might look something like this:
Breakfast
Scrambled eggs made with two eggs (12 g protein) and half a glass of shredded vegetables (4 g fiber). And for dessert, eat a cup of raspberries (8 g fiber).
Dinner
Wholemeal flour loaf (or pork flour), 100 g turkey breast, cheese and an apple. All this will give you approximately 20 grams of protein and 8 grams of fiber. You can also add half a cup of cottage cheese (14 g of protein) and fruit salad here.
Dinner
Chicken breast along with boiled broccoli and whole grain couscous.
Remember that a diet high in fiber and protein does not automatically guarantee you a healthy diet. Some sources of animal protein, such as fatty meats or low-fat dairy products, are very high in unhealthy saturated fat and cholesterol, which can be bad for your heart. In addition, too much protein in the diet can weaken bones and upset the acid balance in the body. Therefore, before starting a diet, consult your doctor.