Beyond Eggs: Surprising Carb Sources Offer Significant Protein Boost

Aiming for 20-30 grams of protein per meal can be achieved through a wider variety of foods than many realize, including several carbohydrate-rich options, according to nutrition experts.

Protein is crucial for building and maintaining muscle, hormone regulation, enzyme production, and providing energy, as it’s a macronutrient comprised of amino acids – the body’s building blocks. A recent study published in the American Heart Association journal Circulation found that individuals consuming at least four types of protein weekly had a 26% lower risk of developing high blood pressure.

While lean meats, poultry, yogurt, fish, and eggs are traditional protein sources, several plant-based carbohydrates offer comparable benefits. One cup of cooked black beans, for example, provides 15 grams of protein alongside 15 grams of fiber. Similarly, lentils offer nearly 18 grams of protein per cup, while chickpeas deliver almost 15 grams. Even grains like quinoa (8 grams per cup) and farro (6 grams per ¼ cup dry) contribute significantly. Whole-wheat pasta provides 7 grams of protein per cup cooked. “Some foods that are traditionally thought of as high-carb foods contain a surprising amount of protein,” explains Registered Dietitian Josten Fish. Increasing protein intake can be particularly beneficial for those seeking to manage weight or improve athletic performance.

Nutritionists recommend incorporating a variety of protein sources into each meal and snacks – 20 to 30 grams per meal and 15 grams per snack – to optimize health. For more ideas on incorporating protein into your diet, explore resources from the Academy of Nutrition and Dietetics. Health officials continue to emphasize the importance of a balanced diet for overall well-being.