8 Best Food Sources Of Protein You Can Include In Your Diet
By: Neha Sun, 22 Jan 2023 10:16:29
If you are one of the many people who want to commit to eating healthy, nutritious food, you must have heard that protein is an indispensable part of your diet. Dietary protein is a macronutrient something needed in significant amounts that helpsbuild and repair tissueand alsomuscle mass. This is why bodybuilders and weight lifters have a high-protein diet. A diet rich in protein is also recommended for people looking to lose weight, since unlike carbs or fat, excess protein is not stored in the body; it is entirely burned off to yield energy.
The problem with animal protein is that it also comes with a significant amount of saturated fat. Not so with chicken and turkey breast. These are the best sources of protein and niacin (vitamin B3). Their average protein andfat ratiois about 25 g and 3 g for a serving of about 85 g. Niacin is known to help lower cholesterol and decrease risk of cardiovascular conditions. The lean white chicken or turkey meat can be eaten grilled, baked, broiled, slow cooked, or in soup. Use minimal oil, preferably olive oil or any other unrefined oil, and season it lightly. You can even toss it into a salad and add an apple cider vinegar dressing.
Most fish are a rich source of protein and have many other nutrients, especially vitamin B6 and B12. Just 3 ozor 85 g salmon contains about 17 g protein. Salmon is also known for its omega-3 fatty acids that are great for our cardiovascular system and help reduce inflammation. Other tasty and protein-rich fish varieties includetuna (25 g per 85 g),tilapia (22 g), sardines (21 g), haddock and trout (17 g), mackerel (16.5 g), cod (15 g), perch (13 g), and halibut (12 g).
What if you don’t eat food from animal sources? Rely on soy. Soy happens to be the only vegetable that contains all 8essential amino acids. Thismakes it a great meat alternative for vegetarians. You can find about 36 g protein for every 100 g soybean. It is also completely cholesterol-free and is rich in fiber, iron, and zinc. A study on soy protein lists menopause, pregnancy, obesity, diabetes, and cardiac issues as some of the areas that soy can be highly beneficial in. Other soy-based products like soy milk, tofu and tempeh are goodsources of protein too. If you have a thyroid problem, however, don’t have a lot of it.
Eggs are awesome simply because there are so many ways tocan cook them or if one isgutsy enough –have them raw. Eggnog anyone? One large egg of about 50 g contains about 6 g protein. Try getting your hands on organically grown eggs as they are free from hormones and vaccines. If you’re concerned about your cholesterol, eat just 1 egg a dayor skip the yolk. But if you have no major concerns, don’t sacrifice the 2.7 g protein and 218 mcg vitamin D in the yolk.
# Whole Grains
Wheat grains are rich in protein as well. There isabout 14 g protein per 100 g wheat. Try opting for whole grain bread instead of regular white bread as it has a higher fiber content, which is an added advantage. You could also try other whole grains like oats, 1 cup (156 g) of which contains a whopping 26 g protein. If you want to go gluten-free, however, brown rice is a good option, with 1 cup (195 g) containing about 5 g protein.
# Cottage Cheese
Cottage cheese contains about 11 g protein for every 100 g. It has been used in many weight loss plans as it has a very low calorie content. It has a subtle flavor unlike regular cheese that is made to undergo the aging process. If you are concerned about the sodium content, purchase thelow-sodium varieties of cottage cheese. You could even make it at home.
# Greek Yogurt
Every 100 g Greek yogurt contains about 10 g protein. It has become an indispensable source of protein forfitness freaks. Greek yogurt is different from regular yogurt as the whey is strained from it, making it thicker. It also has a lowersugar and carbohydrate content. Again, this is a protein source that you can have on the go. It saves you the time you would take to cook a protein-rich meal.
Beans are not only an abundant source of protein but also have a high fiber, calcium, and iron content. Boiled black beans (8 g in 100 g), cooked edamame (11 g in 100 g), and boiled kidney beans (9 g in 100 g) are some of the best protein sources that you can opt for, especially if you happen to be vegan or vegetarian.