Category: Protein

Spilling the Beans on Beans

4/1/2019

Beans are packed with nutrients, yet often neglected. They are a plant-based protein containing soluble fiber, which can help lower cholesterol and improve blood sugar control.

Research has shown fiber-rich diets may reduce the risk of heart disease, diabetes, high blood pressure, and cancer – and beans are a great way to boost your intake.

Add them by:

Using black or pinto beans as the protein for tacos or burritos
- Top with guacamole and vegetables

Adding cannellini (white) beans to pasta
- Use one 15-ounce can per pound of pasta

Tossing roasted chickpeas in salads (see instructions below)
- Drain and dry a can of chickpeas (about 2 cups)
- Add a glug of olive oil and sprinkle of salt
- Roast at 400° for 30 minutes (or until dry and crispy)
- Toss with spices

References:
Dietary fiber: essential for a healthy diet. Mayo Clinic; 2015. Accessed October 2018.
Garden-Robinson J and K McNeal. All about beans nutrition, health henefits, preparation, and use in menus. North Dakota State University Food and Nutrition; 2013. Accessed October 2018.
Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. JAND. 2015; 115 (11): 1861- 1870.

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The Scoop on Protein Supplements

8/27/2018

With various protein supplements on the market, choosing one can be confusing – so let’s break down some common types.

Milk Protein (Whey and Casein) – whey quickly delivers protein to muscle while casein provides a longer-lasting supply (both types can be useful)
Soy Protein – a vegan-friendly source of all essential amino acids for muscle growth
Pea Protein – 100% plant-based protein made from split-peas that does not contain soy, gluten, or lactose, so it can be a good option for people with food intolerances

Do You Need One?

Supplements are not essential for muscle growth or weight loss.

Chicken, fish, eggs, yogurt, tofu, soy milk, beans, and nuts provide ample protein plus vitamins and minerals that supplements may lack, making whole foods equally effective – if not more so.

If you include a protein source with most meals and snacks you probably do not need a supplement.

Be aware supplements may contain added sugars and artificial ingredients and are not approved by the FDA before sale.

REFERENCES
Caspero, A., Protein and the Athlete — How Much Do You Need? Academy of Nutrition and Dietetics, 2017. Accessed July 2018.
Giles-Smith, K., Milk Proteins: Packing a Powerful Nutritional Punch. Today’s Dietitian, 2013. 15(3): 26.
Roy, B., Milk: The New Sports Drink? A Review. Journal of the International Society of Sports Nutrition, 2008. 5:15.
Ruscigno, M., Pea Protein. Today’s Dietitian, 2016. 18(12): 32.
Wein, D. and M. Miraglia, Whey Protein Vs Casein Protein and Optimal Recovery. National Strength and Conditioning Association Performance Training Journal. Accessed July 2018.

Spilling the Beans on Beans

The Scoop on Protein Supplements

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