So I'm trying to get around 80-100 grams of protein a day (I'm 5'6, weigh 199) and failing miserably. I don't love meat, and its a bit pricey for me, so I'm sticking with other sources such as good quality Chobani yogurt, sprouted bread, and beans.
My problem is, I can't believe how much sodium canned beans have?! I'm really sensitive to sodium (my fingers swell the next day if I go over 60% of my alotted amount). I love black beans, but they're making me have too much sodium.
Does rinsing beans before eating them help remove some of the sodium? How much will this impact what I log in CC? Also, what are some other high-protein, non-meat foods that will help me get to 100grams.
Many people wonder if they need to drain and rinse canned beans, and the answer is, “it depends.” It’s fine to add the bean liquid to many recipes, but if you want to reduce the amount of sodium, it’s best to drain and rinse canned beans.
A 2009 study conducted at the University of Tennessee, Knoxville, showed that draining beans removes, in average, 36% of the sodium in canned beans. Draining and rinsing removes, on average, 41% of the sodium.
Jone JB and Mount JR. Sodium Reduction in Canned Beans Varieties by Draining and Rinsing. Poster presentation at the 2009 International Food Technologists Meeting, July 2009.
I buy Kuner's "No added salt" canned beans (black, pinto, garbanzo, kidney) at King Soops (I'm sure they're at other grocery stores, too), which only have 10mg of sodium.
Natural Peanut Butter is a good one... I buy Meijer Natural Creamy Peanut Butter... only 10 mg sodium for 2 tbsp. You could also try protein powder as well. I use a chocolate one that doesn't taste too terrible and fills in protein where I wasn't able to. Tofu is pretty good for protein also (7 g. in 79g. serving).
You can buy dried beans and cook them yourself I dont think they have salt on them. Good source of protein:
- cottage cheese
- string cheese
- edamame (soybeans)
- yogurt (greek has more protein and less sugar)
- whole wheat bread
- protein bars
- egg whites or hard boiled eggs
These are things I typically eat every day I'm not much of a meat eater myself. But I do love the dairy!
I rehydrate my own dried beans and keep them in the fridge for a week.
Thanks for the tip JP, I'm going to add drained beans to my ground turkey and veggies leftovers to make a quick bowl of chili for lunch!
Buy raw beans, soak them overnight, then pressure cook them for 30 min. Easy peasy. The best and freshest beans you will ever taste.
As others posted before I also cook my own beans and don't add any salt. I freeze mine though, 1 layer on a cookie sheet then into a ziplock bag, easy to measure out after :)