Protein and Fiber: Your Body’s Power Duo
In the quest for nutrient-dense, satisfying meals, two ingredients stand out for their combined benefits: protein and fiber. While individual dietary needs vary from person to person, ensuring that your recipes include these essential nutrients may improve your overall health and well-being.
Why is protein important?
Heart health
Protein is a vital source of energy for your heart. Consuming low-fat proteins from animals and plants may help lower your risk of cardiovascular disease. Some forms of protein (like salmon, trout and tuna, walnuts, chia seeds and pumpkin seeds) also provide omega-3 fatty acids, which are known to reduce inflammation and may help reduce heart disease risk factors such as inflammation and blood pressure.
“Opting for more plant-based proteins, such as lentils and tofu, may help lower your risk of cardiovascular disease,” says Evelyn Victoria, a clinical dietitian nutritionist specializing in cardiovascular health at the University of Miami Health System. “Also, limiting red meat consumption and choosing lean meats, such as skinless chicken breast and lean ground beef, also aids with heart health.”
Satiety and weight management
Protein-rich foods can help you feel satisfied for longer. When your meals and snacks lack protein, you’re more likely to eat more frequently, consuming more calories overall. Maintaining a healthy weight helps support your heart health by reducing your risks for developing type 2 diabetes, high cholesterol, obstructive sleep apnea and cardiovascular disease.
Muscle growth and repair
Proteins are made of amino acids, which are essential for building and repairing tissues, making it crucial for muscle growth and recovery after you exercise. In addition, several amino acids are considered essential nutrients for normal cardiovascular function.
Immune function: Proteins are vital for the production of antibodies and immune system cells, helping your body fight off infections.
Where does protein come from?
Beyond eating lean meats and poultry, you can add more protein to your diet with:
- fish (specifically oily fish like salmon, tun and trout) and seafood
- black beans, lentils, edamame
- nuts and seeds (like almonds, pumpkin seeds and cashews) and “butters” made from them
- low-fat, no-sugar added Greek yogurt and cottage cheese
- eggs
- soy products like tofu and tempeh
Processed meats can increase your risk of heart disease “because they are more likely to be high in sodium and unhealthy saturated fats,” Victoria says.
Dietary fiber: Why do you need it?
Heart health
Soluble fiber (found in foods such as oats and sweet potato) can help lower cholesterol levels, reducing the risk of heart disease.
Weight management
Like protein, dietary fiber helps you feel full, which can prevent overeating and help you maintain a heart healthy weight.
Digestive health
Insoluble fiber (found in foods like broccoli and carrots) helps move food through your digestive tract, aiding in regular bowel movements and preventing constipation.
Blood sugar control
Soluble fiber slows down the absorption of sugar, helping your body maintain steady blood sugar levels, which can reduce sweet cravings and energy crashes.
How to add more fiber to your diet
Dietary fiber is found only in plant-based foods: vegetables, fruit, whole grains, nuts and seeds.
Foods high in soluble fiber:
- whole oats/oat bran/oatmeal
- beans
- barley
- flaxseed
- berries
- soybeans
- bananas
- oranges
- apples
- carrots
- legumes
- brussels sprouts
Foods high in insoluble fiber:
- peas
- okra
- turnips
- rye seeds
- nuts
- whole wheat
- whole grains
- bran
- brown rice
- skins of produce
Quinoa and Black Bean Salad: A Recipe
Serves 2–4 people
This recipe offers a perfect combination of protein and fiber, making it a nutritious and satisfying meal.
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 diced Hass avocado
- 1/2 cup diced red, yellow or orange bell pepper
- 1 handful of fresh spinach, finely chopped
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped (If you don’t like cilantro, substitute with fresh parsley or basil)
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon chopped garlic
- salt and pepper to taste
Instructions
Cook the quinoa.
- Rinse the quinoa under cold water.
- In a pot, combine it with 2 cups of water or low-sodium stock/bullion. You can also add garlic powder and chopped fresh/dried cilantro or oregano for added flavor.
- Bring to a boil.
- Reduce to a simmer and cook for about 15 minutes until the liquid is absorbed. Fluff with a fork.
- Set aside in a bowl to cool down.
Prepare the salad.
In a large bowl, combine the black beans, cherry tomatoes, avocado, red bell pepper, spinach, red onion and cilantro.
Make the dressing.
In a small bowl, whisk together the cumin, garlic, salt and pepper, lime juice and olive oil. Optional: add a dash of hot sauce or a half teaspoon of cayenne pepper, if you like it a little spicy.
Mix together.
Add the cooled quinoa to the salad. Pour the dressing over the salad and toss to combine.
Dana Kantrowitz is a contributor for UHealth’s news service.
Evelyn Victoria is a clinical dietitian nutritionist specializing in cardiovascular health at the University of Miami Health System.
Medically reviewed by Andrew Bromley, M.D.
Tags: cardiovascular health, Dr. Andrew Bromley, Evelyn Victoria, Fiber-rich meals, healthy recipe, Nutrient-dense foods
