All the cells in your body utilize protein; it is essential for growth and development. Your muscles and organs use protein to build and maintain new tissue. Protein can come from animal or plant sources. Seeds and grains are plant sources that provide the same quality of protein as animal meats. While grains are an important part of your diet, they need to be whole grains to get the protein you need.
Protein in the Diet
Protein is one of the three macronutrients, along with carbohydrates and fat, that provide energy for your body. Around 10 to 35 percent of your total caloric intake should come from protein, the Dietary Guidelines for Americans 2010 suggest. Each gram of protein provides 4 calories. If you consume 2,000 calories per day, you need 50 to 175 g of protein.
Refined vs. Whole Grains
When grains are refined during processing, the bran and germ are removed. The remaining endosperm contains minimal protein and high amounts of carbohydrates. Grains are refined to extend their shelf life so that foods can stay fresh for a longer period. Read the nutrition facts label to ensure the foods you eat contain whole grains in the ingredient list. Ingredients are listed in order of weight. Your healthiest food options have whole grains listed in the first few ingredients.
Protein in Grain Foods
Replacing the refined-grain foods in your diet with whole-grain foods is a simple way to increase your protein intake. Enjoying a slice of whole-wheat bread for breakfast provides nearly 3 g of protein. Oatmeal is a whole-grain food that is rich in protein. Each 1-cup serving of cooked oats has up to 10 g of protein. A 1/4 cup serving of dried wheat pasta, which equals 1/2 cup of cooked pasta, has 10 g of protein. Having a side of long-grain brown rice with dinner provides 2.5 g of protein per 1/2 cup cooked rice.
Protein in Seeds
While seeds are naturally high in protein, they are also high in fat. Limit your consumption to avoid eating too many calories. Fat is a concentrated energy source that provides more than double the calories of protein. Each gram of fat contains 9 calories, versus 4 calories from protein. A 1-oz. serving of sunflower seeds provides around 7 g of protein, pumpkins seeds have 8.5 g, flaxseeds provide nearly 4 g and sesame seeds contain 3.5 g of protein per 1 oz. serving.
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