Knowledge Base > Fran Costigan & Vesanto Melina - Protein Packed Treats

Protein Packed Treats

Fran Costigan & Vesanto Melina - Protein Packed Treats

This event was on Thursday, October 19, 2023 at 1:00 pm Pacific, 4:00 pm Eastern

Explore the world of protein-enriched treats with Chef Fran Costigan and Registered Dietitian Vesanto Melina in an insightful discussion that strikes a harmonious balance between fla… Read More.



What are some of the best ways to boost protein without also adding more fat?

— Traci Pichette


Okay, well, if you look at what animal products are, usually they're, you know, meat is 50% or so fat people think of it as a protein food, but it's actually a fat food. Cheese can be 75% calories from fat, 30%, um, protein 25% protein. So what we think of as protein foods have a lot of fat in them. Now, if you look at this might surprise you. Legumes, things like kidney beans, lentils, and so on, those have 3% calories from fat, like hardly any. They're, it's really, really different. So, um, what we've done, and in our Kick diabetes cookbook, that's one that, um, has been really popular. It has no added fat and no added sugar because, uh, people's insulin receptors are affected by high fat levels. So, um, what we've done there is make sure that the fat in your foods is coming from whole plant foods. So, you know, even lettuce is 10% calories from fat, very, very good fat. And those are omega three fatty acids. They'll help your brain and so on. I mean, you gotta eat a lot of lettuce to get much fat, but, um, you, you, you don't need to worry too much about a lot of fat, um, plant foods having fat. Now there are definite fatty choices like avocados, nuts, seeds there, but they're still sort of in the same range as animal products that we think of as protein foods. The fiber does help as well. So I would, I I agree with Vesanto a hundred percent. And thank you for that answer.
Fran Costigan & Vesanto Melina

Fran Costigan & Vesanto Melina