Dr. Rajan, an NHS surgeon and health content creator, recently discussed the importance of a high-fibre and high-protein diet in a video shared on March 15. He emphasized that while protein is often the focus of many health and fitness routines, fibre is just as crucial for overall well-being. In the video, Dr. Rajan shared seven foods that are both high in fibre and protein, providing key nutrients that can support various aspects of health.
The Importance of Fibre and Protein in Your Diet
Protein has become a favorite nutrient for those looking to build muscle, lose weight, or improve their overall health. However, Dr. Rajan stresses that fibre deserves equal, if not more, attention. While protein deficiency is rare, fibre deficiency can lead to serious health problems such as colon cancer. Dr. Rajan recommends aiming for a diet that includes both high protein and high fibre, rather than focusing solely on protein intake.
7 High-Fibre, High-Protein Foods to Add to Your Diet
In the video, Dr. Rajan shares seven foods that are rich in both protein and fibre. His list includes a variety of options, ensuring that there is something for everyone, whether you’re a gym enthusiast or someone looking to improve overall health.
1. Chia Seeds (6g Protein, 10g Fibre)
Dr. Rajan highlights chia seeds as a powerful addition to your diet. Just two tablespoons of chia seeds provide 6 grams of protein and 10 grams of fibre. These tiny seeds contain all nine essential amino acids, making them a complete protein source. Additionally, the omega-3 fatty acids in chia seeds help reduce gut inflammation.
2. Oats (10g Protein, 8g Fibre)
Oats are another excellent choice, offering 10 grams of protein and 8 grams of fibre per cup. They contain beta-glucan, a prebiotic fibre that has proven benefits, including lowering LDL cholesterol. Just 3 grams of beta-glucan daily can make a significant impact on heart health.
3. Edamame (9g Protein, 4g Fibre)
Edamame, often overlooked as a superfood, packs 9 grams of protein and 4 grams of fibre in a half-cup serving. It also contains isoflavones that may help promote healthy gut bacteria, such as bifidobacterium and lactobacillus.
4. Soy Protein
Dr. Rajan references a 2019 meta-analysis that suggests consuming 25 grams of soy protein per day can reduce LDL cholesterol levels by 3-4%. Soy protein is a high-quality plant-based option for those seeking a protein boost.
5. Tempeh (9g Protein, 6g Fibre)
Tempeh, a fermented food, offers 9 grams of protein and 6 grams of fibre per 100 grams. The fermentation process enhances the bioavailability of nutrients and introduces probiotics that support gut health.
6. Nutritional Yeast (5g Protein, 4g Fibre)
Nutritional yeast provides 5 grams of protein and 4 grams of fibre per two tablespoons. This deactivated yeast contains beta-glucan, like oats, and offers immune-boosting benefits for the gut. It is also rich in B vitamins that support gut health.
7. Plant Protein
Plant-based proteins offer a variety of phytonutrients, antioxidants, and different types of fibre that can benefit your health. These proteins contribute to a more resilient microbiome, making them a valuable part of any diet.
Conclusion
Incorporating high-fibre, high-protein foods into your daily diet is essential for maintaining good health. Dr. Rajan’s list of chia seeds, oats, edamame, soy protein, tempeh, nutritional yeast, and plant proteins provides a range of options to suit different dietary preferences and health goals. By focusing on both fibre and protein, you can improve gut health, boost your immune system, and reduce your risk of chronic diseases.
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