Carbohydrates and protein are macro-nutrients that play an important role in nutrition and provide energy throughout the day. Combining the two macro-nutrients can be a good meal or snack option for several reasons including stabilizing blood sugar levels. If you have questions about carbohydrates and protein together be sure to speak with a registered dietitian.
What are Good Carbohydrates?
Some carbohydrates are better for you than others. Good carbohydrates are either considered a complex carb or are found naturally in fruits and vegetables. Good carbohydrates also contain a higher fiber and nutrition content with a large amount of vitamins and minerals. The best examples include options such as whole wheat bread and cereals, apples, oranges, watermelon, leafy greens, broccoli and carrots. Legumes such as beans, nuts and peas are also good carbohydrate choices. These plant-based carbohydrates should make up the majority of your diet because they provide the body with the fuel it needs for physical activity and for proper organ function, explains The Harvard School of Public Health.
What are Bad Carbohydrates?
Certain carbohydrates are processed by the body quickly with little to no nutrition. Examples include white flour, candy, pure white sugar, cakes, cookies and sugary drinks. The Harvard School of Public Health states that these highly processed carbohydrates may contribute to weight gain and interfere with weight loss. They are also easily digested after eating, meaning that you will be hungry more often and lack the fiber, vitamins and minerals that good carbohydrates provide.
What is Protein?
Protein contains amino acids that are needed as building blocks for the body for muscle and tissue repair. There are two types of protein: complete and incomplete. Complete proteins contain all nine essential amino acids required through diet. These include eggs, meat, dairy and fish. Incomplete proteins contain some of the nine essential amino acids and when eaten in a large amount can still provide all the protein needed in a balanced diet. Examples of incomplete proteins include fruits, vegetables, grains and nuts.
Eating Carbohydrates with Protein
Protein and carbohydrates together can be good for you because they provide fiber, amino acids, vitamins and minerals. The American Diabetes Association recommends always including a source of protein with carbohydrates to balance out your meal and to keep blood sugar level, especially important for diabetics. A good carbohydrate with a protein is an even better choice because this combination keeps you feeling fuller longer and prevents a drop in blood sugar. This combination controls appetite, possibly leading to weight loss. Aim for meals and snacks like cheese and whole wheat crackers, peanut butter and fruit, vegetables and hummus, and sliced turkey with vegetables.
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