Proteins and carbs are necessary components of good nutrition. The role of proteins is to build and repair body tissue, regulate body processes and form enzymes and hormones, notes "The New Optimum Nutrition Bible." Carbohydrates supply energy for the body and are essential for healthy central nervous system functions. Both proteins and carbs, along with water, minerals, vitamins and healthy fats, are essential for balanced bodily functioning.
Beans and Legumes
Soybeans, and in particular edamame, contain almost equal portions of proteins and carbs. Edamame, which is the soybean in the pod, contains approximately 12 g of protein and 13 g of carbohydrates in each 100 g of total edible weight, according to Edamame.com. Lentils, chickpeas, black beans, baked beans and navy beans contain a protein and carb mixture of about two-thirds carbohydrates and one-third protein.
Milk and Yogurt
Milk and yogurt contain about 12 g of carbohydrates and 8 g of protein per cup. Milk substitutes such as soy beverages also contain a protein and carbohydrate combination, with approximately 14 g of carbohydrates and 7 g of protein per cup. Not all dairy products contain both of these macronutrients, however. Butter, cheeses, cream cheese and tofu contain protein but few carbohydrates, according to the authors of "Nutrition: Concepts and Controversies."
Rice, Grains and Cereals
Rice and grains have both proteins and carbs but generally have significantly more carbs. For example, a cup of cooked brown rice contains approximately 3 g of protein and 23 g of carbs. Flours, cereals, pasta and noodles contain protein and carb combinations. Cooked cereals, such as old-fashioned oatmeal, cream of rice and multigrain cereals, contain both as well.
Vegetables, Nuts and Seeds
Almonds, cashews, flaxseed, peanuts, and sesame and sunflower seeds contain almost equal amounts of proteins and carbs. Yams, sweet potatoes and white potatoes contain carbs with lesser amounts of protein. According to "Nutrition: Concepts and Controversies," artichokes, boiled bamboo shoots, asparagus, Brussels sprouts, beet greens, crimini mushrooms and peas contain carbohydrates with lesser amounts of protein.
References
- "The New Optimum Nutrition Bible"; Patrick Holdford; 2004
- "Staying Healthy with Nutrition"; Elson M. Haas; 2006
- Edamame.com: What's Edamame?
- "Nutrition, Concepts and Controversies"; Frances Sizer and Ellie Whitney; 2006
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