Whole grains are a healthy source of carbohydrates and contain important nutrients like B vitamins, iron, and even plant-based protein. While animal products such as red meat, poultry and fish are probably the first foods that come to mind when you think of protein, other whole grains can provide significant amounts of the macronutrient, which acts as a building block for bones. , muscles and tendons. skin. Eating enough protein also supports immune function and a strong metabolism.
Grains certainly won’t make up the majority of your protein intake, but high-quality starches can contribute to your daily protein goal. Here are seven grains that can add a surprising amount of plant-based protein to your plate.
quinoa has a mild flavor and is enjoyed in many ways. Use it as the base of a vegetarian grain bowl, sprinkle it on a leafy green salad, or enjoy it as plain old oatmeal, warmed with milk and topped with nuts, seeds and fresh fruit.
One cup of cooked quinoa contains:
- Calories: 222
- Carbohydrates: 39 grams (g)
- Fiber: 5 g
- Protein: 8 g
- Fat: 5.5 g
Grains such as brown and wild rice are both great sources of fiber, but the latter grains have a slight edge when it comes to protein. Dense in texture, wild rice is relatively low in carbohydrates compared to regular brown and white rice.
Purple-black beans are also a good source of B vitamins, as well as calcium, iron, magnesium, potassium, phosphorus and zinc.
Ditch the cooked grains with goodies like toasted pine nuts and raisins for a hearty dish at lunch or dinner.
One cup of cooked rice contains:
- Calories: 166
- Carbohydrates: 35 g
- Fiber: 3 g
- Protein: 6.5 g
- Fat: 0.5 g
Kamut is actually a trade name for an ancient grain called khorasan koro. Slightly higher in protein than common wheat and durum wheat, kamut is grown according to strict rules. For example, the name ancient grain is always grown organically and is never genetically modified or mixed with other types of wheat.
Kamut grains are longer and thinner than other types such as farro and barley. Its texture is thick, so it holds up well when added to soups, stews and casseroles.
One cup of cooked kamut contains:
- Calories: 227
- Carbohydrates: 47.5 g
- Fiber: 7 g
- Protein: 10 g
- Fat: 1 g
Teff is a common grain commonly found in East African countries such as Ethiopia. The grains, which have a very fine texture, have a variety of colors, including white and red. Although both types of teff contain fiber, calcium and zinc, some of the latter types are slightly higher in the mineral iron.
Research shows that teff is high in fiber and has a low glycemic index (GI). The glycemic index is a tool that shows how much carbohydrate foods raise blood sugar. Foods with a low glycemic index are generally less likely to raise blood sugar.
Teff is high in fiber and has a low GI value, making the grain a good choice for those looking to stabilize blood sugar levels, especially people diagnosed with insulin resistance. resistance or type 2 diabetes. It also does not contain gluten, so it is a good choice for those with celiac disease or an impure understanding of gluten.
Teff flour can be used as a base for injera, a sweet spongy bread eaten widely in Ethiopia, as well as pastas and porridges.
One cup of cooked teff contains:
- Calories: 255
- Carbohydrates: 50 g
- Fiber: 7 g
- Protein: 10 g
- Fat: 2 g
Like quinoa, amaranth is also a ‘pseudo grain.’ In other words, amaranth is technically a seed, but it is often classified as a whole grain.
Different types of the red plant can help in the management of conditions such as heart disease, type 2 diabetes, and celiac disease (amaranth is naturally gluten-free). This may be due to the fact that, like many plants, amaranth is rich in antioxidants.
Antioxidants are molecules that destroy harmful substances called reactive oxygen species (ROS) that occur naturally in the body. Over time, ROS can damage tissues and cells, increasing the risk of developing chronic disease. Eating enough antioxidant-rich foods can help prevent this.
In addition to antioxidants, teff contains B vitamins, as well as the minerals copper, zinc and manganese.
When cooked, amaranth tends to form a soft puree-like texture. Try swapping old oats or polenta for amaranth.
One cup of cooked amaranth contains:
- Calories: 251
- Carbohydrates: 46 g
- Fiber: 5 g
- Protein: 9 g
- Fat: 4 g
A derivative of wheat, farro is a hearty grain with a satisfyingly chewy texture. Because farro is thicker than other types like teff, it holds its shape well when added to soups and stews.
Farro is also a great base for a whole grain salad. Try tossing the starch with fresh herbs, cucumbers and tomatoes for a Greek salad inspired side dish. Another winning combination: farro mixed with caramelized onions, toasted walnuts, and dried cherries for a hearty grain salad.
One cup of cooked farro contains:
- Calories: 200
- Carbohydrates: 41 g
- Fiber: 4 g
- Protein: 8 g
- Fat: 0.5 g
Some grains are naturally gluten-free, grains are rich in polyphenols, compounds found in plants that can act as antioxidants and have health benefits.
When the sorghum grains are cooked, they appear earthy and very similar to Israeli couscous. The kernels can also be popped to make a different type of popcorn. Corn oil can be used to make gluten-free breads and cakes.
One quarter of green beans contains:
- Calories: 170
- Carbohydrates: 36 g
- Fiber: 8 g
- Protein: 4 g
- Fat: 0.5 g
Controversy over the optimal level of dietary protein. The recommended dietary allowance (RDA) for protein is about 0.36 g per pound of body weight. For a person weighing 150 kg, that translates to about 54 g of dietary protein per day.
However, most experts believe that the RDA for protein is too low. They argue that although 0.36 g of protein per pound of body weight can prevent protein deficiency, it is not enough for good health.
Exactly how much protein each person needs depends on factors such as age, health status, exercise levels, health goals and medical history. For example, athletes and pregnant women are encouraged to eat more protein foods. People diagnosed with conditions such as chronic kidney disease, however, usually need to eat less of it.
Working with a registered dietitian or other health care provider is the best way to determine your daily protein intake.
Whole grains do not contain as much protein as animal products such as red meat, poultry or fish. However, certain high-quality tomatoes can put a surprising amount of protein on your plate.
Grains like wild rice, quinoa, and teff are high in fiber, naturally gluten-free, and can be used in a wide variety of sweet and savory recipes.
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