Protein and fiber

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jtw
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Protein and fiber

Post by jtw » Thu Jan 05, 2012 10:00 am

Protein and fiber - two important parts of a good diet.
Often, it seems that foods that are high in one are low in the other (foods that are high-fiber also tend to be high-carb). What is the best way to ensure getting enough fiber while minimizing carb intake? Oatmeal for breakfast has lots of fiber but also lots of carbs, and I've read that eggs are a better breakfast.

I worry that I won't get enough fiber on a higher-protein diet. I think I've read that it's recommended to get 25 to 30 grams of fiber a day, but a side of broccoli with dinner won't get me there (nor will a couple chopped veggies mixed in with my eggs). Do you guys use fiber supplements like flax, or "raw fiber" or anything else?

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Re: Protein and fiber

Post by robertscott » Thu Jan 05, 2012 10:02 am

i use psyllium husk fiber. BUY SOME. I cannot stress this enough

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Re: Protein and fiber

Post by stuward » Thu Jan 05, 2012 10:14 am

It's not true that high fibre has to be high carb. In fact, non-starchy vegetables are high fibre and low carb. Having them as a side is not the answer, they should to be the bulk of your diet, not an afterthought. Try a package of frozen or fresh spinach, steamed and added to your meal. You'll get lots of fibre along with equivalent of a multi vitamin/mineral supplement and even a little protein. Have about 2-3 servings of non-starchy veg with each meal and you'll be fuller, get lots of fibre and keep the carbs and calories down. No supplements needed.

I should mention that I recommend cooking spinach simply because it's too hard to each enough volume if you eat it raw. 1 cup of raw spinach is about 1/10 of what I would consider to be enough for a meal and that would just take too long to eat. It's also too acidic if eaten in volume uncooked.
This is spinach:
http://nutritiondata.self.com/facts/veg ... cts/2626/2" onclick="window.open(this.href);return false;
Compare to oats at a ratio of 1 bunch spinach to 1 cup oats (remember that spinach is mostly water and you add water to oats):
http://nutritiondata.self.com/facts/bre ... als/7298/2" onclick="window.open(this.href);return false;
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Re: Protein and fiber

Post by Oscar_Actuary » Thu Jan 05, 2012 12:26 pm

but I love raw spinach salads.
I do agree you get to eat a lot more with heating it up. Between egg muffins and cooking spinach it's a great way to make it thru another batch of parishables.

Nuts and seeds give you some fiber.

fwiw, I have always had significant bowel movements without ever adding extra fiber. So I got that gonig for me.

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Re: Protein and fiber

Post by jtw » Thu Jan 05, 2012 1:44 pm

Stu, I think you told me what I already knew but was afraid to acknowledge. I really need to increase my vegetable portions, since that would address both the fiber issue AND calorie intake. Then I can continue eating meat and eggs without worrying about what I'm lacking.

Anyone have clever ideas for dressing up or combining some of my favorite vegetables?
Broccoli
Spinach
Beets
Cabbage
Onion
Squash (acorn, delicata, etc)

If there are other more nutritious (and easy) vegetables, what did I miss?

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Re: Protein and fiber

Post by stuward » Thu Jan 05, 2012 2:30 pm

Vinegar, salt & pepper, butter, olive oil.

Here's a list of veggies. http://en.wikipedia.org/wiki/List_of_vegetables" onclick="window.open(this.href);return false;
Get some from each group and also eat herbs, fruits and mushrooms.
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Re: Protein and fiber

Post by Oscar_Actuary » Thu Jan 05, 2012 3:20 pm

broccoli
coconut oil
almonds
salt
plastic tub
dash water

heat brocoli with oil in microwave
after out, thorw in almosnds, and shake it


egg muffins

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Re: Protein and fiber

Post by robertscott » Thu Jan 05, 2012 4:06 pm

although I definitely agree with the recommendation to eat more veg, which will obviously increase the fiber, I find that I personally benefit from eating loads of veg AND supplementing with fiber.

I couldn't live without my psyllium husk. I even take it on holiday with me.

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Re: Protein and fiber

Post by jml » Thu Jan 05, 2012 5:16 pm

Lentils are very high in protein and fiber, as are beans, etc
http://nutritiondata.self.com/facts/leg ... cts/4338/2
Two cups of cooked lentils is ~35g protein and ~30g fiber
http://nutritiondata.self.com/facts/leg ... cts/4312/2
Pinto beans are ~30; ~30

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Re: Protein and fiber

Post by neal » Thu Jan 05, 2012 5:52 pm

stuward wrote: Here's a list of veggies. http://en.wikipedia.org/wiki/List_of_vegetables" onclick="window.open(this.href);return false;
lol

robertscott wrote: couldn't live without my psyllium husk. I even take it on holiday with me.
robert, how do you prepare the psyllium husk?

My standard fiber+protein lunch (and carbs) is 1 oz (dry) lentils, 1 oz (dry again) rice cooked in chicken broth, topped with a 1/2 pound of broccoli and 4 oz of meat. The wife calls it mush, but it is tasty and filling.

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Re: Protein and fiber

Post by robertscott » Thu Jan 05, 2012 5:53 pm

it comes ground up, I put a tablespoon in my protein shakes and drink a tablespoon with my last meal of the day.

It's not very nice. Have you ever had a Weetabix? It's like drinking one of those

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Re: Protein and fiber

Post by commodiusvicus » Sat Jan 07, 2012 10:22 pm

jml wrote:Lentils are very high in protein and fiber, as are beans, etc
http://nutritiondata.self.com/facts/leg ... cts/4338/2
Two cups of cooked lentils is ~35g protein and ~30g fiber
http://nutritiondata.self.com/facts/leg ... cts/4312/2
Pinto beans are ~30; ~30
I second this. I can't think of many cheaper sources of protein than dried beans, and you get a good dose of fiber at the same time. Dried peas and/or lentils are even better, in my opinion, because you don't have to soak them.

Also, a helpful tip: i find a spoonful of soy sauce helps the veggies go down.

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Re: Protein and fiber

Post by Oscar_Actuary » Sat Jan 07, 2012 10:32 pm

commodiusvicus wrote: Also, a helpful tip: i find a spoonful of soy sauce helps the veggies go down.
but at what cost?, presuming we're using OTC soy sauce


eta: well now I'm seeing that Soy sauce not so bad, fermentd soy and all. Just consider sodium of course..
I as associated all things with Soy as bad and especially if it connected to chinese carry out

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Re: Protein and fiber

Post by commodiusvicus » Sun Jan 08, 2012 12:14 pm

Yeah, the only "cost" i can think of is the literal one: it's pricier than just using salt. However, because it is fermented, it contains glutamate, which has a synergistic effect with salt (glutamate makes salty food taste saltier) and actually reduces the amount of sodium you have to use. But it does contain salt, so of course moderation is required.

I think soybeans in general get a bad rap. Wouldn't want to make it your only source of protein, as some people do, but you'd have to be eating really ridiculous amounts of it for it to have any deleterious health effects.

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Re: Protein and fiber

Post by stuward » Sun Jan 08, 2012 1:52 pm

Real, traditional soy sauce, such as tamari is not bad for you. Any potential negative issues in commercial quality soy sauce would come from unfermented soy, wheat, and MSG. As long as those aren`t in it, there should be no problems with it.

As for the suggestion of lentils, the OP was looking for low carb fibre. Lentils are still relatively high in carbs, although better than oats. It`s certainly easier to eat enough at a sitting, although you don`t need as much fibre as you might think. 2 or 3 servings of veg at each meal will supply enough and that`s very reasonable for a person on a low-carb diet. Lentils, oats and quinoa are better suited for someone on a slightly higher carb diet. Rice and sweet potato would be higher carb again and more suited for mass gaining cycles.
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