Desizeme - Dieting, Weight Loss, Calorie Control

High Protein, High Fiber Foods for Healthy Eating and Weight Loss Diets

Weight loss diets often call for food that are high in protein and low in carbohydrate. However many high protein foods such as meat and poultry have very little fiber and can cause constipation. They also lack the bulk required to suppress appetite and their fat levels can add calories.

While various meals can be prepared that contain separate items that are high in fiber and high in protein, such as meat and vegetables, this may increase portion sizes for the meals. It is therefore worthwhile to identify individual foods that have both high levels of fiber and protein.

Protein foods have low calorie densities and take a long time to digest and so help to delay hunger feelings for longer after a meal. Protein is important when dieting for maintaining muscle mass.

Fiber is very important for digestion and maintaining regular bowel motions. There are two categories of fiber: soluble and insoluble.

Soluble fiber is helpful in regulating blood sugar levels and lowering cholesterol. Insoluble fiber aids in digestion of foods and may decrease the risk of colon cancer and constipation.

Eating foods rich in both nutrients can provide all the benefits without fewer calories consumed.

The amount of recommended protein and fiber varies with age, gender, weight and activity level.

How Much Dietary Fiber is Recommended?

Most people in America only get about 15 grams of fiber per day in their diet, which is only about 20-50% of what is recommended.

Women under 50 years of age and teenage girls require about 25 grams of fiber every day.

Men under 50 years of age and teenage boys require about 30-38 grams of dietary fiber every day.

Types of Fiber

Soluble fiber - is found in many grains and vegetables:carrots, celery, cucumbers, psyllium, blueberries, dried peas, beans, flaxseeds, nuts, strawberries, oat bran, pears, oranges, apples, lentils, oat cereal and oatmeal.

Soluble fiber can be broken down by the body, but quite slowly and when present it slows down the digestion of other foods.

Soluble fiber also attracts water, swells and form a gel generating a sense of fullness in the stomach, which helps weight loss.

The gel binds various food items and break down products such as cholesterol, sugars and fats and carries them through the digestive tract.

Insoluble fibers do not to contribute to the formation of these gels. This slows down of the rate at which the stomach empties also affects blood sugar levels and stops the peaks that affect insulin levels and appetite.

Soluble fibers can also help block and delay the absorption of dietary cholesterol.

When the fiber reaches the colon the bacteria there breakdown (ferment) some of the soluble fibers for energy. Insoluble fibers are less fermentable than the soluble ones.

Insoluble fiber - is present in a wide range of whole grains and vegetables: root vegetable skins, fruit, grapes, raisins, dark leafy vegetables, green beans, cucumbers, carrots, tomatoes, onions, cabbage, broccoli, celery, zucchini, bulgur, brown rice, couscous, barley, nuts, seeds, corn bran, wheat bran, whole grains and whole wheat.

Insoluble fibers will not dissolve in water and are only partially digested by the body and so they pass through the gut relatively intact.

They do however provide bulk and help speed up the movement of food and waste through your intestine and keep your gut healthy and prevent toxins building up with the slow passage of food.

Insoluble fiber also provides a laxative effect helping prevent constipation.

Which Type of Fiber is Best

The answer is that you don't have to worry about this as most foods contain both types. An average diet contains 25:75 ratio of soluble to insoluble fiber.

Foods such as oat, psyllium husk, various brans and flax seed are rich in both insoluble and soluble fibe. Most people who eat at least 4-5 servings of vegetables and fresh fruits, as well as 5-7 servings of whole grain products per day will meet the fiber recommendations.

The table below shows the foods that have the most dietary fiber for a 100 g serving.

How Much Protein Do You Need?

The amount of protein recommended as a daily allowance varies with sex, age, body mass and amount of exercise. People on diets should eat extra protein to help prevent loss of muscle mass.

Foods that are Rich in Both Protein and Fiber

The Table below lists the foods that are highest in both fiber and protein in various groups:

Foods with the Highest Fiber per 100g

Fiber and Protein in Ready to Eat Cereals

Some processed breakfast cereals have relatively high levels of fiber and protein, but some are also rich in carbohydrates and added sugar and salt. Kellogs Allbran for example has 11 g of protein and 50 g of fiber in 100g. Ready to eat bran flakes has 9 g of protein and 18 g of fiber per 100g. Most of the other cereals have moderate levels of protein and little fiber.

Fiber and Protein in Seeds, Beans, Peas, Nuts and Lentils

The natural foods with the highest combination of fiber and protein are red lentils (10 g fiber, 30g of protein per 100g) and flaxseed (18 g protein and 27 g of fiber)

Beans are also rich in both fiber and protein with a typical one cup serving of beans conatining about 16 g of protein 7 g of dietary fiber. Beans are ideal in that they contain both soluble and insoluble fiber. The fiber in lentils is mostly insoluble.

Peas are another fabulous source of fiber and protein, but they also have relatively high calories. A standard one cup of peas provides about 9 g of both fiber and protein. Like lentils and beans, peas are not a complete protein source by themselves alone and require other protein sources to get all the essential amino acids. Peas are a rich source of both insoluble and soluble fiber.

Fiber and Protein in Quinoa

Quinoa is the seed of a leafy, spinach-like plant that has been promoted as a super food because of its many health benefits. Quinoa is one of the rare plant sources that has most of the essential amino acids and is a complete protein source . A 1/2 cup of dried quinoa, which expands to 1 1/2 cups when cooked provides 5g of dietary fiber and 11g of protein.

Fiber and Protein in Bread and Snacks

These foods have moderate levels of fiber and protein. Rye crackers have 9 g of protein and 23 g of fiber per 100g. Air-popped corn has 13 g of protein and 14 g of fiber. Commercial wholemeal bread has 16 g of protein and 9 g of fiber.

Fiber and Protein in Grains, Pastas and Flours

Crude wheat bran has 15 g or protein and 42 g of fiber and Dark Rye flour is also very rich in both with 16 g of protein and 24 g of fiber per 100g. Wholegrain wheat flour has moderate levels with 14 g of protein and 12 g of fiber. Dry couscous has 12 gm of protein and 5 gm of fiber and wholemeal macaroni has 15 g of protein and 8 g or fiber. 

Foods with High Protein and High Fiber