5 foods high in protein, high fiber content, the best nutritionist eaten regularly instead of meat for better bowel health

• The best nutritionist thinks we should focus on where we get our protein, not how much we eat.

• Federica Amati focused on eating plant proteins more than animal proteins.

• She shared some of the sources of plant proteins she regularly eats, including oats and chia seeds.

You do not need to laugh at steaks or follow the protein shakes to get enough from the macronutrient-the best nutritionist says that plant protein is the best type and better for your bowel health than from the meat.

Federica amati, Doctor of Science, is a leading nutritionist at ZOE, a science and nutrition company and a doctorate in a medical scientist at Imperial College London.

At present, hitting protein goals is a huge health trend. But Amati told Business Insider that most people get enough and you don’t have to worry about eating more protein unless they are an athlete or actively trying to change their body composition.

But Where People get their protein from questions, she said.

Amati Referred to A 2024 Study Publicted in the American Journal of Clinical Nutrition Involving 50,000 Healthy Nurses Aged 30-55 at the Start of the Study, Between 1984 and 2016. The Nursesv Protein, Had a Higher Chance of Being Free from 11 Major Chronic Diseases, Having Good Mental Health, and Not Having Cognitive Or Physical ImpaIRments As They Aged. Meanwhile, participants who ate more animal protein had an increased risk of chronic illness.

This finding was voiced in a 2021 study by researchers at Oxford University, published in the BMC Medicine magazine. 474,985 British middle-aged participants who have eaten more red and processed meat are more likely to develop heart disease, pneumonia, diabetes and expansion in the colon. Participants who ate more poultry were at a higher risk of gastrointestinal diseases and diabetes, the study found.

Amati said the results of the 2024 study suggest that health benefits come from eating more fruits, vegetables and whole foods, not proteins. Researchers say this can be because nutritional fiber, trace elements and polyphenols in plant foods are associated with positive health effects, including reduced low-density lipoprotein or “bad”, cholesterol, lower blood pressure and decreased inflammation.

AMATI still has animal proteins: it eats oily fish twice a week, and eggs and fermented dairy products-substituting yogurt and Greek yogurt. But the greater part of her protein comes from plants, she said.

Even if you do not go completely on a plant basis, studies suggest that it is possible to make a “huge” reduction in the risk of chronic illness by replacing some animal protein with plants, Amati said.

She shared some of the best sources of high-fiber vegetable protein that she eats regularly.

Meal

Nutritional yeast or “nooch” is a deactivated yeast that has a cheese aroma and contains B vitamins.

“This is a nice example of food that has both protein and fiber,” Amati said. In terms of nutritional value, 100 grams of Nooch contains about 50 grams of protein and about 20 grams of fiber.

A nutritionist, who follows the Mediterranean diet, said earlier, said to BI, she includes a lach in her diet, sprinkling it with spicy dishes as a replacement of cheese. Amati’s colleague in Zoey, the Tim Spector Health Expert, uses it instead of Bouillon cubes to add aroma to his cooking.

Soy products

Soy products are good sources of protein and fiber. For example, there are about 10 grams of protein and 5 grams of fiber in 100 grams of beans and about 20 grams of protein and 7 grams of fiber in 100 grams of temperature. And 100 grams of tofu contain about 8 grams of protein, but less than 1 gram of fiber.

A 2020 study, examining 210,000 people, published in Circulation, a magazine for the American Cardiac Association, found that participants who ate at least one portion of tofu a week had a less risk of heart disease than those who eat it less than once a month. The researchers have suggested that this may be because estrogen-like compounds in tofu could lead to effects that reflect the beneficial effects of estrogen in women who do not take additional hormones-or minerals found in tofu help reduce the risk of coronary disease.

Oats

Amati often eats oatmeal or oats overnight in the morning, adding kefir, chia and fruit seeds.

As for nutrition, 100 grams of oats contain about 10 grams of fiber and 12 to 13 grams of protein. Oats also contain a type of soluble fibers called beta-glucan, which is associated with LDL decreases or “bad” cholesterol.

Legume

Amati eats legumes every day as part of her personalized goal “five per day” for gut health. She often eats lentils or canned beans with whole grains and leafy foliage at lunch.

Different types of beans have a different content of nutrients, but 100 grams of canned chickpeas contains about 7 grams of protein and 6 grams of fiber.

Nuts and seeds

Nuts and seeds are also part of the five Amati day.

She said chia seeds are high in macronutrients: they have about 17 grams of protein and 30 grams of fiber per 100 grams of dried seeds.

To include nuts and seeds in her day, Amati holds a bag of mixed nuts in her bag at any time to eat as breakfast, and she sprinkles nuts on her morning oatmeal.

Read the original Business Insider article