How To Have A Healthy Diet High In Protein

Choose High-Fiber And Nutrient-Dense Carbohydrates

Individuals who choose high-fiber and nutrient-dense carbohydrates can easily increase their protein intake, and protein-rich carbohydrates are particularly important for individuals who do not eat meat. Quinoa, oats, and chickpeas are ideal plant-based sources of protein and fiber. A one-cup serving of quinoa contains 39.4 grams of carbohydrates, including 5.2 grams of dietary fiber, and it has 8.1 grams of protein (sixteen percent of the recommended daily intake). By comparison, a one-cup portion of oats has 103 grams of carbohydrate, 16.5 grams of dietary fiber, and 26.4 grams of protein. When boiled without salt, an eight-ounce serving of chickpeas provides forty-five grams of carbohydrate, 12.5 grams of dietary fiber, and 14.5 grams of protein. All of these foods can be easily incorporated into the majority of diets. Quinoa is particularly good as a substitute for rice in stir fry, and its texture makes it an ideal substitute for hamburger in tacos. Oats can be included in granola bars or cooked for a breakfast cereal, and chickpeas work well when tossed in a salad or eaten as hummus.