1. The More, the Better
Proteins are the building blocks of life. Besides being important to good health, protein-rich foods will keep you feel full longer than fats and carbs. By themselves, grains can often be dry and not very flavorful. That's why the power of good high-protein bread is so often overcome with slathers of creams, oils and meats. It's not the bread; it's what you put on it. To combat this urge to cover up the dryness of protein-rich breads, look for bread that has a lot of ingredients such as whole pumpkin and sunflower seeds. Look at the ingredients on the bread to make sure the first ingredients is whole wheat, then look at a slice. You should be able to see all the seeds. You'll find it much more palatable than more processed bread.
2. White is not Right
Whenever you have a choice, choose grains that are not white. The bleaching process removes much of the protein from wheat, rice and pasta grains. Go for brown rice, whole wheat breads and pastas. The more processed a grain is, the fewer proteins remain. Look for cereal with whole grains. Many cereals also are fortified with other minerals and vitamins and can make a great addition to any diet, as long as the grains are not stripped of their proteins.
3. Add a Little Grain to Your Recipes
Adding whole, protein-rich grains to your meals, either for flavor or consistency, is a great way to get all the benefits of the healthy foods. Some of the best grains high in complete proteins are amaranth, with its nutty flavor and kamut, which has a fruity flavor. Barley, buckwheat and millet make great fillers in casseroles and meat dishes as well as good ingredients for cakes, cookies and homemade bread and muffins. Quinoa, pronounced "keenwa," makes a nice side dish all by itself and is a complete protein with lots of amino acids.
4. Protein Snacks
Snacking is no longer a dirty word in the dieting world. Snacking is encouraged to keep blood sugar levels constant and to prevent gorging at meals. A protein-rich whole grain snack is a great between-meal choice. Look for protein bars with whole ingredients listed, the fewer the chemicals the better. Be careful of added sugar in the vast array of so-called health snacks on the shelves. Make your own snacks with rolled oats and honey. Add nuts and fruit for taste rather than high-fructose syrups or butter.
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