Foods High in Fiber & Protein, But Low in Fat
Low-fat diets can be an effective way to lose weight. When decreasing calories and fat intake, ensure adequate protein
intake to prevent muscle loss and maintain a high fiber intake to
provide satiety. The 2005 Dietary Guidelines for Americans recommend
that adults eat 14 g of fiber for every 1,000 calories consumed.
Beans
Full of B
vitamins, beans are an extremely low-fat food while also a good source
of complete protein. Use beans as a higher-fiber substitute for rice.
Most beans are similar in nutritional content. According to
NutritionData.com, 1 cup of boiled black beans contains 1 g of fat, 15 g
of fiber and 15 g of protein.
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Lentils
Similar
to beans, lentils are members of the legume family and are extremely
high in fiber and protein. One cup of cooked lentils contains 1 g of
fat, 16 g of fiber and 18 g of protein.
Quinoa
Primarily
used in South America as a vegetarian source of protein, quinoa is a
healthy grain that is commercially available but not commonly used in
the United States. While often overlooked, quinoa is a great source of
fiber and complete protein. One cup of cooked quinoa contains 4 g of
fat, 5 g of fiber and 8 g of protein.
Whole-Grain Bread
Great
for sandwiches or a general snack, whole-grain breads are a great
source of fiber, and they typically contain at least 4 g of protein per
slice. Some low-fat types of bread even include small amounts of healthy
omega-3 fatty acids through flaxseed. Avoid white bread and "wheat"
bread that doesn't contain whole grains, as these types are not as
nutritious as whole grain options.
Oatmeal
Oatmeal
is a valuable food because it contains both soluble and insoluble fiber.
Soluble fiber helps lower cholesterol while insoluble fiber aids in
digestion. In addition, oatmeal is a grain that requires water in the
preparation process. The extra water helps ensure proper hydration and
makes the meal more filling without adding overall calories. One cup of
cooked oatmeal contains 4 g of fat, 4 g of fiber and 6 g of protein.
Although not as high in protein as some other sources, 6 g of protein
per serving is still sizable for a non-meat food item.
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About this Author
Born an Army brat, Erik Odom has been personal training clients for four years. Odom is certified through the American College of Sports Medicine (ACSM). He also holds a Bachelor of Science in human nutrition, foods and exercise from Virginia Tech.
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Article reviewed by Contributing Writer | Last updated on: 03/28/11
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