As a primary care physician, I’m sometimes asked about protein-maxxing, a viral internet trend. Chances are you’re already getting enough protein, but the current trend can be a positive influence if it prompts you to explore plant-based sources of protein. Pecans, black-eyed peas, chickpeas, and many other delicious foods provide you with plenty of protein as well as fiber, iron, and other important nutrients.
If you’re focused on protein-maxxing while hiking or paddling along a scenic river, plant-based sources of protein are a good choice. And less likely to spoil when the temperatures rise. The humble peanut butter sandwich is easy to make, and will survive a journey in your backpack on a warm fall day. A cup of peanuts provides about 37.67 grams of protein. Be sure to pair your sandwich with plenty of fruit, like watermelon or mangoes, to keep yourself hydrated.
Looking for a high-protein snack that you can carry in your fanny pack? Pecans are an excellent choice. According to a study published in the American Journal of Clinical Nutrition, participants who snacked on pecans instead of more typical snacks improved cholesterol levels and overall diet quality. Pecan trees are grown commercially, but you may also see them in the wild growing near rivers because they’re native to the Southern U.S. A cup of pecans provides you with about 9 grams of protein.
Hosting the neighbors for a backyard cookout? My advice as a physician is to avoid foods like egg-based dishes or ground beef that provide the perfect conditions for harmful bacteria to thrive. Warm weather can encourage undesirable microbes to multiply quickly in certain foods, especially meat, eggs, dairy products, and salads with creamy dressings, according to food safety expert Edward Fox, PhD.
Portobello mushrooms, black bean burgers, and veggie dogs are safer choices for grilling outdoors, and they’re good sources of protein and fiber. Once your veggie dog is loaded with your favorite condiments, like ketchup, mustard, and relish, the taste is very similar to its conventional counterpart. The fiber in these plant-based proteins is important for heart health because dietary fiber helps to remove extra cholesterol.
Your doctor might check your pulse, but she should also check your pulses. Are you eating enough pulses like lentils, black beans, and chickpeas? They all provide you with protein, fiber, iron, and other nutrients you need for energy and wellness. If you’re focused on protein-maxxing, lentils provide you with 17.9 grams of protein per cup, black beans have about 15 grams, and a cup of chickpeas offers about 14.5 grams of protein. Hummus made with chickpeas is a tasty high-protein dip for chips or pita bread.
If you’re a protein-maxxer planning for your Labor Day or early fall picnic, consider packing sesame ginger edamame crunch salad in your picnic cooler. One cup of edamame gives you about 18.4 grams of protein, and it’s a complete protein with all the essential amino acids. Or offer your guests Dolly Parton’s three bean salad made with kidney beans, green beans, and yellow wax beans.
My patients sometimes ask, “If I try a plant-based diet, how soon will I see results?” A recent study with 22 pairs of identical twins found that a plant-based diet improves heart health in as little as eight weeks. Researchers at Stanford University reported that the twins following a plant-based diet experienced lower LDL, or “bad” cholesterol, and they lost more weight than the twins following a more typical American diet.
Navy beans were favored by sailors on long voyages because they can be stored for extended periods without spoiling and they provided members of the U.S. Navy with protein, iron, and other nutrients to keep sailors healthy during their days at sea. Navy beans are also used to make baked beans with maple syrup, a dish you can heat up on the campfire or bring to a potluck picnic. For protein-maxxers, navy beans offer 15 grams of protein per cup. Pair your pork-free baked beans with cornbread or toast for a delicious and filling outdoor meal.
Beth Motley is a family physician.
