That's right, we're talking about high protein beans. No cholesterol , rich in fiber, immensely versatile, incredibly convenient, and very affordable, beans are an oft-overlooked source of protein. While they may not hold a candle to the amount of protein per gram of animal meat, cooked beans are still great sources of protein. A half-cup serving can deliver upwards of 10 grams of protein—but that's only if you choose the right kind of bean. We break down the health benefits of getting your protein from beans and then rank the 14 top high-protein bean varieties.
A diet that includes beans and legumes may also help improve your blood cholesterol, a leading cause of heart disease, and improve digestion, research has proven. And that dream team of fiber and protein help keep you full longer, making it easier to lose weight or maintain weight loss. Beans contain between 21 to 25 percent protein by weight, which is much higher than other sources of vegetable protein. And some legumes provide even more protein than that.
More on that later. Plus, unlike lean meat , "beans are super-economical so it can be an inexpensive way to get nutrient-dense, high-protein options in your diet," Previte adds. Stock up on these affordable, amazingly healthy beans below. We've ranked them from highest to lowest in protein, and asked the RDs to dish about their favorite ways to put each to delicious use.
Besides four grams of protein, a half-cup serving of green peas also packs in 4 grams of satiating fiber—equivalent to 14 percent DV—for only 67 calories. As more people explore plant-based eating, there are now protein powders made from these pulses.
Add half a cup of frozen peas to pesto pasta, stir-fry, or saute them with carrots and a bit of butter as a side for a roasted chicken dinner. Edamame, or immature soybeans, are not only good sources of protein, but they're also high in calcium, vitamin C, vitamin K, iron and folate, Harris-Pincus explains.
Edamame is often found in Asian-themed grain bowls, poke bowls , or in stir-fry dishes," she says. Also called "butter beans," limas are an excellent source of the trace mineral, which helps the body detoxify sulfites that are found in prepared foods," Previte says. Saute with olive oil, onion, garlic, and a couple of your favorite fresh herbs for one of Brooking's favorite dinner side dishes. Quinoa cooks in just 15 minutes and is a great addition to salads, veggie burgers, pilaf, casseroles, and much more.
Try this nutrient-rich grain in casseroles, soups, pilaf, stuffing, or on its own. Pistachios are not only delicious by the handful, but are versatile enough to enjoy in baked goods, on top of salads, and as a coating for fish.
Almonds are delicious and nutritious. Get the most nutrients by eating almonds with the skin intact. If you hated Brussels sprouts as a kid, it might be time to try them again. These tiny black seeds have earned their superfood status. Even a small amount has a ton of protein, fiber, omega-3 fatty acids, and other nutrients. Sweet corn is as nutritious as it is tasty.
Look for fresh corn in the summertime, or use the frozen version for recipes year-round. The trusty spud gets a bad rap. Try russet or red potatoes for an even greater protein boost. Extra points if you eat the skin! Nothing says springtime like fresh asparagus. Try these yummy spears roasted, grilled, or steamed. You can even wrap them in bacon for a protein-filled treat.
In addition to protein, broccoli offers filling fiber, vitamins K and C, and more. You can do a lot more with an avocado than just make guacamole. Try it in a pudding or smoothie for a creamy, thick, and protein-filled twist.
If you worry that vegetarian and vegan diets might lack sufficient protein, you're not alone. This article lists 18 high protein plant foods you can…. The importance of eating enough protein can not be overstated. Here are 20 high protein foods that can help you lose weight, feel great, and gain….
However, the exception is soybeans and the foods made from them, which do supply complete protein. Eating beans with rice, hummus with pita wedges or lentil soup with whole-grain bread or a dollop of yogurt will provide you with a complete amino-acid profile.
Beans are versatile additions to your diet. You can soak and cook dry beans, or you can save time by opting for canned beans that you rinse and drain well before adding to your dishes. Vary the ways you use beans in meals, incorporating them into soups, stews, burritos or tacos, veggie burgers, bean spreads and salads. Tofu and tempeh work well in stir fries as substitutes for chicken and beef.
Paula Martinac is a nutrition educator, writer and coach.
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