7 fruits with high protein content (and why fruit is not a strong source) - Mon Wellness
7 fruits with high protein content (and why fruit is not a strong source)

7 fruits with high protein content (and why fruit is not a strong source)

siNowadays, most health conscious people know how important protein intake is for achieving optimal health, stamina and fitness. “There is a lot of research on the positive effect of protein on energy levels, muscle strength and repair, immune health and more,” explains Brigid Titgemeier, RD, a dietitian who specializes in functional medicine. The good news is that many of the plant foods you already know and love are good sources of protein, from classic soy-based proteins like tempeh and tofu to beans, nuts, and even lots of vegetables.

But what about everyone’s nutritious (and of course sweet) snack, fresh fruit? We sincerely hope that the days when fruits were considered unhealthy by some professionals due to their sugar content are long gone, but that means you have to rely on juicy ingredients as part of your strategy to achieve a balanced set of macronutrients. ingredients (protein in particular); TL; DR: While there is no doubt that eating fruit has some incredible health benefits, a daily protein intake may not be one of them.

Protein 101

Including the right amount of protein in your diet is definitely important. “Protein is made up of amino acids – often referred to as the ‘building blocks’ that make up all our cells, our tissues, our organs, and the enzymes and hormones that help our cells communicate with each other,” says Tigemeier. The macronutrient plays a critical role in almost every single bodily function, from the digestion and regulation of hormones to the benefits described above in Titgemeier.

But with different dietary philosophies from keto to paleo declaring different “ideal” ratios of carbohydrates, protein and fat, it can be difficult to know how much protein we should really be aiming for when it comes to our daily meals and snacks. Short answer: One size fits all. According to Titgemeier, most people need at least one gram of protein per pound (kg) of body weight. As you grow older or become more physically active, these needs may increase. this is just a basic instruction.

How much protein do fruits contain?

So back to the original question: Are fruits a good source of vegetable protein? The answer is… not really. “While fruit is an amazing source of vitamins, antioxidants and fiber, it is not a good source of protein,” says Titgemeier. He explains that a portion of most fruits has about one gram of protein, which means that to get enough protein, you need to eat a ton of fruit. For example, if you ate 12 cups of strawberries a day, you would only get about nine and a half grams of protein. Titgemeier explains that consuming this amount of fruit during the day can increase the risk of blood sugar fluctuations due to its carbohydrate content, which can lead to increased stress and low energy levels. It’s also a lot of fiber, which is great news, but it can shock your digestive system.

Again, there is no reason to be afraid to eat fruit because of its carbohydrate content and the fruit’s fiber content helps to slow down the absorption of sugars compared to foods with added sugars. The point here is that you should not rely solely on fruit for protein intake.

Find the strongest sources of vegetable protein suggested by RD in this video:

According to Titgemeier, it is always a good idea to combine fruit with a source of protein to help balance blood sugar levels and enhance nutrient absorption. Titgemeier recommends combining a portion of fruit with a little Greek yogurt and a tablespoon of nut butter for a balanced breakfast or snack, having your avocado with a few eggs or trying its peach-filled fruit recipe. healthy fats and plants. protein based. Smoothies can also be great choices. “Just make sure you have at least one source of protein, such as nut butter or yogurt, and a source of fat, such as chia butter or nut butter, in your smoothie to avoid accidents,” says Titgemeier.

7 (relatively) fruits with high protein content

Fruits may not have a ton of protein, but they do have some (in addition to tons of other important nutrients, such as fiber and antioxidants). Here is a list of seven fruits on a high protein diet to choose from.

1. Guava

One third of a cup of this tropical fruit will give you three grams of protein. Try the diced over a bowl of Greek yogurt with chopped nuts for a protein-rich breakfast combination.

2. Avocado

If you’re looking for an excuse to eat more avocados, here’s one of many. Half an avocado yields two grams of protein, making it the perfect egg supplement or crumbled toast with a little baked chickpeas.

3. Blackberries

These sweet, tart delicacies have the most protein from a bunch of berries at two grams per cup. Pour into a smoothie with nut butter or oats or top with a bowl of cottage cheese.

4. Apricots

Four small apricots will bring you two grams of vegetable protein. Combine them with a piece of high quality cheese and a handful of nuts for a superstar lunch snack that will keep your energy levels high.

5. Jackfruit

This popular meat substitute will offer you almost two grams of protein per half cup, making it versatile in a wide variety of recipes, from summer rolls to nachos.

6. Kiwi

A large kiwi contains one gram of protein, making it a portable snack that goes well with a packet of nut butter or a cheese stick. Eat skin for even more fiber (yes, really).

7. Oranges

Among many other health benefits, the powerful orange yields one gram of protein per medium-sized fruit. Try Sumo Citrus for a candy-like delight without the sugar sticking.

Another reason to love fruit? Helps you do injuries! Find out what are the best for regularity by watching this video:

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