High-protein carbohydrates recommended by a dietitian for weight loss and muscle growth

In the world of nutrition, carbs have often been given a bad rap. However, Massachusetts-based dietitian nutritionist, Lauren Hubert, suggests a different approach – embracing carbs that pack protein. This strategy, she believes, can help in losing body fat and gaining muscle.

According to Hubert, carbs are the only macronutrient that naturally packs fiber. This is a significant advantage, as fiber can help manage blood sugar levels and keep energy steady. For instance, whole wheat pasta is packed with vitamins and minerals, including iron, magnesium, zinc, and B vitamins. It offers about 8 grams of protein and 6 grams of fiber per serving.

Lentils, another fiber-packed carb, deliver 15 to 16 grams of fiber and about 18 grams of protein per cup when cooked. One cup of cooked chickpeas packs about 12 grams of fiber and 15 grams of protein. These legumes are nutrient powerhouses.

Quinoa, a carb source suggested by Hubert for helping to build muscle, stay full, and support overall health, is a smart choice too. A quarter of a cup of dry quinoa is 170 calories and packs 5 grams of protein. Hubert loves adding quinoa to a chicken wrap with sweet potatoes.

Sprouted grain breads like Ezekiel deliver about 5 grams of protein per slice, making them a smart alternative to white bread. These breads, along with whole wheat pasta, chickpeas, lentils, are fiber-packed carbs that can help stabilise blood sugar levels, unlike refined carbs such as white bread and pastries that can spike blood sugar.

The original author of the recommendation to combine five carbohydrate sources with protein in the diet is John A. McDougall. The Recommended Dietary Allowance for protein is about 46 grams per day for women and 56 grams for men. Training experts say very active people and those trying to build muscle should nearly double that.

It's important to note that having a little bit of these carbs with a meal is not the reason for weight gain. Carbs have the potential to bump each meal up to around 40 grams of protein, which can aid in muscle building and overall health.

In conclusion, incorporating fiber-packed, protein-rich carbs into your diet can be a powerful tool in maintaining a balanced diet, managing blood sugar levels, and supporting overall health and fitness goals.

High-protein carbohydrates recommended by a dietitian for weight loss and muscle growth