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Jumat, 12 Juli 2013

High-Fiber, High-Protein & Low-Carb Foods

High-Fiber, High-Protein & Low-Carb Foods

High-fiber, high-protein and low-carbohydrate foods provide the protein needed for muscle maintenance and the fiber required for healthy bowel movements. Meanwhile, they fill the body with a minimal amount of starch and carbohydrates, which helps promote weight loss. Such foods are good for people who are trying to lose weight, as well as bodybuilders. Unfortunately, there are very few foods that fit all three qualifications. Instead, most food fits into one or two.

Meat and Dairy Products

    Meats and dairy products offer a lot of protein with a few carbohydrates, but they contain very little fiber. They should still be incorporated in your diet, however, because they have other essential nutrients. Avoid eating processed meats and diary products like breaded chicken patties, hamburgers, and prepackaged milk and eggs. Instead, stick to organic, farmer-market foods. Some good high-protein and low-carb meats and dairy products include chicken, tuna, salmon, turkey, egg whites, soy milk, soy yogurt, shellfish and extra-lean ground beef.

Greens and Vegetables

    Greens and vegetables like mushrooms, spinach, broccoli, green peas, Brussels sprouts, radishes, cucumbers, bamboo shoots and turnip greens are loaded with fiber but contain very few carbohydrates. They also possess almost no protein. Even spinach, which many assume is a good source of protein, offers only 12 grams of it per 100 calories. That means you'd have to eat an entire pound of it to get enough protein for one meal. Other high-fiber and low-carb vegetables include romaine lettuce, Swiss chard, artichokes and green peas.

Legumes, Nuts and Seeds

    Legumes, nuts and seeds are the only foods that are high-protein, high-fiber, and low-carb. Many of them, however, are also loaded with many fats. Good legume, nut and seed foods include almonds, acorns, pecans, cashews, beans, lentils, tofu, black beans, garbanzo beans, tree nuts, peanuts, macadamia nuts, pistachio nuts, sunflower seeds and flax seeds.

Fruits

    Like vegetables, fruits are high-fiber and low-carb, but they too contain almost no protein. However, they're extremely healthy and full of antioxidants. Include strawberries, dates, prunes, raspberries, apples, peaches, blackberries, apricots, figs and oranges in your diet for bulk with low carbs.

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