How to get more protein and fiber from a single ‘sweet-spot’ food
While protein has been a major focus of nutrition conversations in recent years, experts say that fiber is another important nutrient that shouldn’t be overlooked. A June 22 New York Times article highlighted foods that provide both protein and fiber benefits, and included comments from Harvard T.H. Chan School of Public Health’s Walter Willett on why soybeans and soy products offer a great mix.
Most Americans are already eating plenty of protein, but they aren’t meeting fiber guidelines (25 grams per day for women and 38 for men), according to the article. Eating a diet rich in fiber can improve gut health and lower the risk of developing heart disease and other chronic conditions.
The nutritional value of soybeans and soy products such as tofu and soy milk is nearly perfect, Willett, professor of epidemiology and nutrition, said in the article. He noted that they contain generous amounts of protein and healthy fats in addition to fiber. Raw tofu, for example, has about 22 grams of protein and three grams of fiber per half-cup serving, according to the article.
Other foods in what the article called the “sweet spot” of protein and fiber benefits included nuts; legumes such as lentils and black beans; chia, flax, and other seeds; and whole grains—including brown rice and quinoa, as well as foods made from whole-grain flours.
Read the New York Times article: 5 Foods That Contain Both Protein and Fiber
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Protein is important—but we’re eating too much, experts say (Harvard Chan School news)
