More protein - carbs contain more protein than eggs - health - carbs - doooha.com

How to get more protein 

Even some foods that you normally think of as high in carbohydrates are also high in protein.

Why focus on protein? All cells in the human body use protein, Fish says. "Protein is a macronutrient made up of amino acids, which are often referred to as the body's building blocks. Your body uses protein to build muscle and tissue, maintain hormones, and make enzymes needed for digestion and to provide energy," she explains.

It's helpful to include a variety of proteins for your heart health: One study of more than 12,000 participants found that people who included at least four types of protein in their diet each week (eggs, meat, whole grains, and legumes) had a lower risk of developing high blood pressure. by 26% compared to those who received less diversity.

There is no doubt that eggs are a great source of protein. But if you're looking for more non-egg sources of protein, you may be surprised by the number of options available to you — especially if you follow a vegetarian diet. “Foods contain a surprising amount of protein,” says Justin Fish, registered dietitian and owner of Dietitian Meets Mom.

carbohydrates contain more protein than eggs 

9 snacks that contain more protein than an egg

For optimal health and maintaining muscle mass, Fish recommends consuming 20 to 30 grams of protein per meal and 15 grams of protein per snack. You can reach this goal with traditional protein foods (lean meat, poultry, Greek-style yogurt, fish, seafood, and eggs, of course), as well as vegetarian options, including some carbohydrates.

There are 6 grams of protein in one egg, so we've rounded up six carb-rich foods that contain as much or more protein than an egg. If you're trying to increase your protein intake, consider including these six items in your weekly rotation.

1. Quinoa

If you love eating rice but need more protein, try quinoa. It is a grain that provides 8 grams of protein and 5 grams of fiber in one cooked cup. In addition, you will also get a good source of iron.

Quinoa makes a warm, fluffy side dish to chicken, fish, or steak. But if you want to get creative, try quinuto (Peruvian quinoa risotto). Quinoa is also great for breakfast. For a protein-rich start to your day, try quinoa fried with eggs in a hole.

    

2. Farrow 

Farro is an ancient grain of wheat. There are 6 grams of protein per 1/4 cup of dry farro, which is about 1/2 cup cooked.6 Many people describe farro's taste as nutty, and it has a wonderful chewy texture. Versatile farro makes a great salad base—try this farro salad with grilled chicken. They're also delicious in a grain bowl. For a breakfast packed with protein and fiber, prepare Farro, Almond and Blueberry Breakfast Cereal the night before a busy morning.

 

--------------------------------------------------------------------------------------------

3. Lentils

Like beans, lentils are in the legume family—and they’re packed with nutrition. Just 1 cup of cooked lentils contains nearly 18 grams of protein.3 Lentils come in several colors, including green, brown, black, red and yellow. Each type is slightly different in flavor and texture, so it’s best to try a few to find your favorite.

If you’re new to lentils, take a look at how to cook lentils perfectly every time. If you love the smell of caramelized onions, try our Bulgur and Lentils. Or for a meal with easy cleanup, enjoy this One-Pot Lentils & Rice with Spinach.

-------------------------------------------------------------------------------------------------------------

4. Hummus

Although they also belong to the bean category, chickpeas (also called garbanzo beans) are so versatile that they deserve the spotlight on their own. One cup of cooked chickpeas provides approximately 15 grams of protein and 13 grams of fiber. Chickpeas are also a good source of choline, an important nutrient for metabolic function and heart health, and one that most Americans don't get enough of. .

There are many different ways you can enjoy chickpeas. For a crunchy, filling, nutty snack but with fewer calories, try crunchy roasted chickpeas. You can add chickpeas to salads and stews or eat them the traditional way – in hummus! Learn how to make hummus from scratch. Or for a sweet and healthy meal, try dark chocolate hummus – you won't believe there's chickpeas in it!

---------------------------------------------------------------------------------------------

5. Beans

Black beans, pinto beans, great northern beans...no matter what you choose, it will contain protein. Just one cup of cooked black beans contains 15 grams of protein, as well as 15 grams of fiber. In addition, beans provide minerals, such as calcium, folate and potassium. The canned variety is simple and quick, or you can save some money by learning how to cook dried beans.

Beans are affordable and versatile. You can keep some in the refrigerator or pantry and add them to burritos, tacos, salads, soups, and more. For an easy, fresh, protein-packed weeknight meal, try this no-cook black bean salad. Or when you have a few extra minutes and are looking for something warm and comforting, enjoy this Smoked Chicken Soup with Collards and Pinto Beans.

-----------------------------------------------------------------------------------------------------

6. Whole wheat pasta

Although it's not traditionally thought of as a high-protein food, pasta packs a good dose: One cup of cooked whole-wheat pasta provides 7 grams of protein. 7 Whole wheat pasta has a nuttier flavor than refined pasta made with white flour. It can be used in a variety of dishes, from pasta salad to spaghetti and meatballs. To get more protein, consider choosing legume-based pasta, such as those made from lentils, beans or chickpeas. Check out all our whole grain pasta recipes for inspiration.

-----------------------------------------------------------------------------------

Bottom line

Whatever eating plan you follow - vegetarian, Mediterranean or low-sugar - getting enough protein in your day is vital to good health and nutrition. The good news is that protein is available in many different types of foods, even carbohydrate-rich foods like pasta, beans, lentils, and quinoa.