The Best Protein You Can Eat, According To Nutritionists
Consumption of protein is very important for providing proper and satiating nourishment for your body, building muscle and losing weight. However, just as it is important to eat protein, it’s much more important from where our protein comes.
There are so many reasons why this is so important. To start with, each source of protein contains different compositions of amino acids, which organizes the proteins. Nine out of twenty different types of amino acids are known to be essential, its more than likely that you can only receive them from whole foods. This is the reason why it’s important to discover which foods contain protein sources that will supply you with these amino acids.
Although animal protein sources like meat, fish, eggs and dairy, contain more or less all of the nine above mentioned amino acids, the plant-based sources most often provide you with only some of them. In other words, while a diet consisting solely of peas might provide you with enough proteins to get you through the day, it won’t supply you with all the amino acids you need.
If you are only consuming protein from plants, make sure to add in different protein rich vegetables in your daily diet, so that you have all the right amino acids.
However, this is not a reason for completely switching from vegetables to steaks for all your meals. Getting the protein from all-meat diet could very easy put you in a position where you consume too many calories, saturated fat and cholesterol. As a result, instead of losing weight you might start gaining it.
The last main reason why you need to choose your protein sources wisely and to insure that you add in many different foods so you can provide your body not just with protein, but also with vitamins and minerals.
Some foods abound in vitamin A, others in minerals or antioxidants, and still others provide you with nothing but empty calories. It’s important to remember that our body can’t thrive just on protein and needs many different nutrients to back them up.
If you want to make sure that you are receiving the right sources of protein, check off this list that we have below for some of the best protein rich foods.
Eggs are not only packed with proteins, 6 grams in a piece, they are packed with one of the best proteins available. As a matter of fact, regarding their biological value, i.e. the amount of protein that participates in cell and tissue building when consumed, eggs are rated among the best.
Additionally, they contain a high amount of choline, vitamin B-12 and vitamin D, all of which plays an important role in balancing out your energy levels and proper cell function. Plus, it has been known that consuming them won’t harm your system. A British Journal of Medicine study, for example, concludes that one egg a day does not increase the danger of heart disease or stroke.
Although not a very popular item in the diet, cottage cheese can be the perfect source of protein and calcium. In fact, just one cup can cover 25 grams of protein and up to 18% of your recommended daily calcium allowance. In addition, it provides a great concentration of casein protein, which is digested by your system very slowly, providing a sense of satiety for a longer period.
Poultry is a must have ingredient that you need in your omnivorous protein diet. This meat is one of leanest when it comes to saturated fat, it provides 30 grams of protein for every serving. To stay safe on your calorie intake, its best to consume white meat.
Fish have low caloric value and are high in proteins, providing the omega-3 fatty acids that keep our heart healthy and regulate our mood. They also prolong premature aging. Some of the healthiest sources of proteins and omega-3 acids are salmon and tuna. Just three ounces of salmon provide 17 grams of protein and 6.5 grams of unsaturated fats.
Tuna contains more protein than salmon, giving 25 grams of protein to 3 ounces. It also has less calories, with only 5 grams of saturates and unsaturated fat. If you are looking to boost your protein intake and reduce, your calorie intake tuna is great to add two times a week to your diet.
Legumes are not just fantastic source of protein but they are also packed with fiber. In addition they are a great source of vitamin B. Peas for example contain 8 grams of protein in a cup. In addition, you can also consume beans, lentils or soybean.
The fat-free Greek yogurt is easily one of the best foods you can consume for breakfast or snacks, having in mind that it contains 17 grams of protein per serving, and very few calories. In order to cut down as much calories as you can, you should consume the plain variety, because the fruity flavored yogurt contains artificial sweeteners, that increase its caloric value.
In addition to being full of healthy unsaturated fatty acids, nuts also offer a good source of protein. They are also full of fiber, which makes them a highly satiating food.
If we take into consideration the calorie to protein ration, the leafy greens like kale are unexpectedly high in protein. A serving of spinach containing just 70 calories, will provide you with as many as 10 grams of protein.
Although these plant based proteins don’t cover the whole range of amino acids, you can consume them with beans and legumes to make up for all the nine essential amino acids.