Hidden protein in veggies and carbs? Here are some sneaky sources to help you boost your daily protein intake…
Protein has become kind of a big deal lately, recognised as a great way to boost your health, build and repair muscles, and keep you feeling full for longer – ideal when trying to shave off a few pounds.
But hitting our daily targets can be tricky – especially without consuming large amounts of chicken daily (although it IS a great source) or relying too heavily on products such as protein shakes and bars.
A great way to bump up the amount of protein in your diet is to look to ‘secondary’ sources of it. And by this we mean incorporating a number of carbohydrates and vegetables which ALSO contain a fair whack of protein (despite not being classified as a protein as such).
Here, we’re giving a roundup of some the best secondary sources of protein to boost daily intake.
Firstly, look no further than beans, peas and lentils. Many of these pulses actually fall into both protein and vegetable categories owing to their nutrient make up.
Indeed, beans, peas, and lentils are great sources of plant-based protein whilst also providing important nutrients like iron and zinc. Because they offer similar nutrients to meat, poultry, and fish, they’re included in the protein foods group. On top of that, they’re packed with dietary fibre, folate, and potassium - nutrients that many people don’t get enough of in their diets. Since these nutrients are also found in vegetables, beans, peas, and lentils can be counted as either a vegetable or a protein in your diet.
The star in the class, with a whopping 15g of protein per 100g cooked, is the Pinto bean. Popular across Mexico and Spain, these beans are often mashed or served refried, and as such make a great fajita or burrito filling – try swapping these in a side dish for your next Taco Tuesday meal!
Lentils have an impressive 9g of protein per 100g (cooked) and are cheap, easy to prepare and cook and found in most supermarkets and food stores. Black lentils are purported to provide the most nutrients (including protein) per gram. Personally, we love a red lentil daal as a nourishing and comforting side dish!
Chickpeas contain a similar protein pack to lentils, coming in at around 8g per 100g cooked/canned. Great in hummus (where Greek yogurt can also add protein), and as a base for salads or just roasted in the oven with olive oil and paprika for a crunchy snack.
Mung beans, fava beans, and lima beans also bring a likewise protein count to the plate.
For more ‘regular’ veggies, look no further than the following super awesome, protein-boosters;
Edamame Peas. Those scrumptious green pods that taste SO GOOD sprinkled with rock salt (if you’ve ever visited Wagamamas then you’ll know what I’m talking about!) are also sneaky little protein hoarders. With a staggering 11g of protein per 100g of peas, making these a go-to snack is a no brainer.
‘Normal’ green garden peas are also pretty good, with 5g protein per 100g peas – and these are so easy to grab and freeze, you really have no excuse. We love these blended with a little cottage cheese (for a doubled up protein boost), a squeeze of lemon, mint, and black pepper as a delicious alternative to smashed avocado.
Sweetcorn is a surprising little protein-packed vegetable, rocking in with 5g protein per 150g tinned corn. Perfect as an add on to salads, or mixed in with tuna for a jacket potato topping, these yellow kernels are an easy addition to lunch.
Other wonderous vegetable to consider are; broccoli (4.8g protein per medium-stalk serving), kale (around 3g per 100g), Swiss chard, and mushrooms (similar ratios).
Plus, these super veggies aren’t only bringing protein to the table. A great source of fibre, they are beloved by our gut microbiome – which, in case you hadn’t heard, supports not only our immune system but our metabolic health, and even our emotional wellbeing.
Not forgetting dairy products!
Whilst cottage cheese and Greek yoghurt seem to be more widely associated as good sources of protein, parmesan contains a massive 38g of protein per 100g (although you’d be unlikely to consume this much!), with aged cheddar close behind. Grate over scrambled eggs or add into an omelette for a doubled up protein breakfast.
And, of course, this leaves us looking a carbohydrates. Whilst they do vary, many types of grains are high in protein – quinoa in particular is a great secondary source, with around 16g of protein per 100g cooked. Not only high in protein, quinoa is also high in fibre, keeping you feeling fuller longer, and is packed with micronutrients (all in all, it’s deserving of its ‘superfood’ label).
Farro and barley closely follow with 13g, and 12g, respectively of protein per 100g. Grains are a great base for salads, or enjoyed as a rice alternative – personally I love Merchant Gourmet mixed grains cooked in a sachet as an easy lunch option topped with veggies and dressing.
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Phew!
I know that was a lot to read (congrats if you’ve made it to here!)
Whilst by no means an extensive list, I hope this blog this helps you to understand the role of ‘secondary’ protein, and how much you can up your daily intake by being aware of the content in the carbohydrates and vegetables you consume.
-Ali Curzon,
Nutrition, Behaviour & Mindset Coach here at Elevate
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