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Dr. Rupy Aujla wrote a book to help people eat more protein and fiber simultaneously.
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He believes we all need to eat more protein but not at the expense of our gut health.
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Aujla shared the staple foods he always has in his kitchen to help him achieve this.
Dr. Rupy Aujla tries to eat enough protein — but not at the expense of his gut health.
The London-based family doctor with a master’s degree in nutrition medicine told Business Insider he follows a “plant-focused” or “plant-forward” diet. It includes animal products but is 70% to 75% plant-based.
Avid gymgoers often eat more protein because it helps with muscle repair after exercise. But almost everyone could benefit from more protein, Aujla said.
However, if your approach involves consuming large quantities of red or processed meat or ultra-processed supplements like protein shakes and bars, it could backfire because these can disturb the balance of the gut microbiome.
Research suggests that nurturing the right microbes in our digestive system could improve our physical and mental health in various ways. Eating foods that disrupt the gut microbiome could have the opposite effect: too much red or processed meat and ultra-processed foods in general have been linked to colon cancer and other conditions.
Aujla eats animal products, such as fish and fermented dairy, as well as plant-based protein sources that are high in fiber, which helps keep the gut happy.
He said he always has kefir, tempeh, tofu, and seeds in his kitchen to make his plant-focused diet easier.
“People do actually need to eat more protein but in a healthier way,” Aujla said.
12 foods Aujla always keeps in his kitchen
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Fish such as sardines, anchovies, and mackerel
Aujla gave an example of how plant foods could be used to increase protein content in a fish-based meal.
“It means that you pair that fish with some green lentils, cooked grains, a handful of pumpkin seeds, and maybe a high protein dressing like tahini or something like that,” Aujla said. “You’ve boosted your protein intake by about 10 grams and you’re adding complexity and diversity.”
He suggested adding pumpkin seeds, sunflower seeds, and hemp seeds — which he said are “super high in protein” with about 25 or 26 grams of protein per 100 grams — to salads or soups.
Aujla also uses tempeh to bulk up stews and curries.
“It’s a fermented soybean, so you’re getting some of those gut health benefits as a result of the fermentation,” Aujla said. “It increases the availability of those proteins in the soy and it can taste delicious as well.”
He added: “I always grate it because it gives you more surface area, which means you can add more flavor.”
Read the original article on Business Insider
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