Foods Allowed For A High-protein High-carbohydrate Diet

A high-protein, high-carbohydrate diet is one that derives most calories from these nutrients--as much as 80 to 90 percent. This diet may be beneficial for certain individuals, such as strength athletes, as well as teenagers, who need large quantities of both macronutrients for optimum health. Legumes, certain high-protein grains and dairy products are high in both carbohydrates and protein.

Legumes and Beans

Legumes, such as soy foods, are rich in protein and carbohydrates. A 100g serving of roasted whole soybeans provides 470 calories, 35g of protein and 34g of carbohydrates. A 100g serving of either dry-roasted peanuts or smooth peanut butter provides approximately 585 calories, 24g of protein and 22g of carbohydrates. According to the Heart Spring website, beans are a source of energizing carbohydrates and protein. A 1-cup serving of boiled chickpeas provides 269 calories, 15g of protein and 45g of carbohydrates. The same serving size of cooked pinto beans provides slightly fewer calories, 245, but the same amount of protein and carbohydrates. A 1-cup serving of cooked white beans provides 249 calories, 17g of protein and 45g of carbohydrates.

Grains

All grains and cereal products are high in carbohydrates and contain some protein. But certain, specific grains are considered to be naturally high in protein or are protein-enriched. All of the following values are listed per 1-cup serving, cooked. Protein-enriched pasta, such as macaroni or spaghetti, provides 230 calories, 12g of protein and 43g of carbohydrates. Quinoa offers 222 calories, 8g of protein and 39g of carbohydrates, while spelt provides 246 calories, 11g of protein and 51g of carbohydrates. Couscous provides 176 calories, 6g of protein and 36g of carbohydrates, while millet, a lesser known grain in the U.S., offers 207 calories, 6g of protein and 41g of carbohydrates per serving.

Dairy Products

Certain dairy products, such as milk and yogurt, are rich in both protein and carbohydrates. An 8 fl. oz. glass of skim or 1 percent milk provides 80 to 100 calories, 8g of protein and 12g of carbohydrates. Yogurt varies in caloric value depending upon type, flavor and whether or not it is sweetened with sugar or a non-nutritive sweetener. Some yogurts are fortified with additional protein. For example, 1 cup of fruit-flavored non-fat yogurt, sweetened with sugar, provides approximately 230 calories, 9 to 11g of protein and 47g of carbohydrates. One cup of fruit-flavored yogurt made with non-nutritive sweetener, in place of the sugar, may provide 100 to 125 calories, 8g of protein and approximately 22g of carbohydrates.

Other Foods

There are many other foods allowed on a high-protein, high-carbohydrate diet. It is not necessary to select only foods rich in both nutrients. Choose foods high in protein, such as meats, poultry, fish and eggs, and pair them with foods high in carbohydrates, such as starchy vegetables, breads, cereals and fruits.