More Protein in Six Carbs Than in an Egg

Even foods often associated with high carbohydrate content can surprise you with their protein richness. Eggs, a renowned protein source, stand as a prime example. However, delving beyond eggs into the realm of protein-rich options unveils a plethora of choices, especially for those adhering to a plant-based diet.

Registered Dietitian Josten Fish emphasizes, "Some foods conventionally considered high-carb actually contain notable protein content." Exploring diverse protein sources proves worthwhile for heart health. A study encompassing over 12,000 individuals revealed a 26% reduced risk of high blood pressure among those incorporating at least four protein types weekly—such as eggs, meats, whole grains, and legumes—compared to less varied diets.

The significance of protein lies in its role as a fundamental macronutrient. Fish elucidates, "Protein, composed of amino acids, serves as the body's building blocks." Its functions encompass muscle and tissue formation, hormone regulation, enzyme production for digestion, and energy provision. To uphold optimal health and preserve muscle mass, Fish recommends aiming for 20 to 30 grams of protein per meal and 15 grams per snack, achievable through traditional sources like lean meats, poultry, Greek yogurt, fish, and eggs, alongside plant-based alternatives, including select carbohydrates.

An egg contains approximately 6 grams of protein, inspiring the exploration of six carbohydrate-rich foods matching or surpassing this protein content. Here are six options to consider incorporating into your weekly diet:

1. Beans: Whether black, pinto, or great northern, beans offer a protein punch, with 1 cup of cooked black beans delivering 15 grams of protein and 15 grams of fiber. These nutrient-rich legumes, also rich in minerals like calcium, folate, and potassium, prove versatile additions to various dishes, from burritos and salads to soups. Quick and convenient canned options or economical dried beans can cater to diverse culinary preferences.

2. Lentils: With nearly 18 grams of protein per cooked cup, lentils, available in an array of colors, present a nutritionally dense option within the legume family. Their versatility extends to dishes like Bulgur and Lentils or One-Pot Lentils & Rice with Spinach, offering a spectrum of flavors and textures to explore.

3. Chickpeas: Boasting nearly 15 grams of protein and 13 grams of fiber per cooked cup, chickpeas emerge as a standout legume, rich in choline for metabolic and heart health. From crunchy roasted snacks to savory hummus or indulgent treats like Dark Chocolate Hummus, chickpeas offer versatility and nutritional benefits.

4. Quinoa: As a grain alternative to rice, quinoa provides 8 grams of protein and 5 grams of fiber per cooked cup, accompanied by a good source of iron. Its adaptability ranges from savory dishes like Quinotto to breakfast options like Egg-in-a-Hole Fried Quinoa, offering a protein-rich start to the day.

5. Farro: With 6 grams of protein per quarter-cup of dry farro, this ancient wheat grain adds a nutty flavor and chewy texture to salads, grain bowls, or breakfast cereals like Farro, Almond & Blueberry Breakfast Cereal, enriching meals with both protein and fiber.

6. Whole-Wheat Pasta: Despite its reputation, whole-wheat pasta provides a notable protein content, with 1 cup of cooked spaghetti offering 7 grams. Its versatility lends itself to various dishes, while options like legume-based pastas further enhance protein intake.

In conclusion, regardless of dietary preferences, ensuring adequate protein intake remains pivotal for overall health and nutrition. Fortunately, protein is abundant across a spectrum of foods, including seemingly carb-centric options like pasta, beans, lentils, and quinoa.