4 amazing protein sources you should know? Children require protein to grow, while adults require it to maintain and repair bodily tissue, among other things.
But, when you think of protein, what is the first item that springs to mind? It’s probably meat for most people, right?
While you are correct that meats such as turkey breast, chicken, and extra-lean sirloin are high in protein, meat does not necessarily fit into everyone’s diet.
Vegans and vegetarians no longer have to worry about getting their daily protein fix, and meat eaters can experiment with new protein-packed recipes.
Nicole Hopsecger, RD, LD, reveals some of her favourite atypical protein sources and why they’re among the healthiest protein sources you can add to your diet below.
4 amazing protein sources you should know?
Why is protein important?
First and foremost,. Why is protein so important for your health?
“A high-protein diet can help lower blood pressure, cut your risk of getting diabetes, lose weight, and build muscle,” explains Hopsecger.
Here are some more reasons why protein is essential. Protein:
- Red blood cells are oxygenated, which helps to give nutrients to your body.
- Hormone regulation.
- Helps with digestion.
- Exercise recovery and injury healing are accelerated.
- Beans and legumes are the finest unconventional protein sources.
Beans and legumes, which include all forms of dried beans, split peas, and lentils, are excellent sources of protein.
“Beans and legumes are fibre-rich food powerhouses with a high protein content,” explains Hopsecger. “One serving (1/2 cup cooked) of beans has roughly 7 grams of protein, which is equivalent to 1 ounce of meat.”
Because they are high in fibre, beans and legumes keep you satiated for longer. Animal protein sources, on the other hand, contain no fibre at all. Beans and legumes have a substantially higher antioxidant content.
According to research,
One serving of beans per day aids in the reduction of “bad” LDL (low-density lipoprotein) cholesterol.
Four servings (rather than one) each week can lower your risk of heart disease.
Four servings each week can reduce the chance of the recurrence of malignant colon polyps.
According to Hopsecger, eating enough plant protein in general—including beans, peas, nuts, seeds, soy, and 100% whole grains—helps guard against chronic degenerative diseases.
“Plant proteins are high in minerals and fibre while being naturally low in cholesterol and salt,” she explains. “Plant-based diets help weight loss and maintenance while also being cost-effective when dining on a budget.” Also, many plant proteins are gluten-free.”
She adds that when relying solely on plant-based proteins, some researchers propose 0.9 grams per kilogram of body weight per day, as opposed to the recommended dietary intake of 0.8 grams per kilogram of body weight per day.
- Untamed salmon
Wild salmon is an excellent source of lean protein and has numerous health benefits due to its anti-inflammatory lipids.
Three ounces provide roughly 17 grams of protein and a critical component that your body cannot produce on its own: omega-3 fat.
“Studies have shown that the high omega-3 fatty acid content in wild salmon lowers lipids and blood pressure, as well as decreasing platelet aggregation (stickiness),” explains Hopsecger.
This reduces the likelihood of plaque and blood clot formation in your arteries, which can lead to a heart attack or stroke.
“The omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in wild salmon reduce inflammation associated with not just heart disease but also autoimmune illnesses,” Hopsecger adds.
Omega-3 fatty acids are also beneficial to your brain and nervous system.
Attempt to consume at least two servings of wild salmon every week. Try it in a salad, alone, or as a burger!
- Eggs
Eggs are a low-carbohydrate, low-calorie, and low-cost protein source. With only 70 calories, one egg contains 6 to 8 grams of protein.
Eggs are a complete protein with a high concentration of essential vitamins and minerals.
“Over the years, eggs have had a negative name due to their cholesterol content (184 mg in one big egg),” adds Hopsecger. “Yet, we now know that the dietary cholesterol content of eggs does not affect serum cholesterol levels.”
The yolk contains the majority of the nourishment in the egg, including vitamin D, omega-3 fatty acids, B vitamins, and choline (which may help with mental clarity).
Eggs should be limited to one per day or half a dozen per week, according to heart doctors.
4. Greek yoghurt
If you consume dairy, avoid cheese, which is heavy in saturated fat. Greek yoghurt is a far healthier option.
“Six ounces contain 15 grams of protein—two to three times the amount found in normal yogurt—and more than two ounces of meat or two eggs,” Hopsecger writes.
Greek yoghurt also contains probiotics, which are beneficial bacteria that help gut health. It’s also high in calcium and vitamin D.
She prefers fat-free plain Greek yoghurt to the store’s high-fat, high-sugar choices. Add your own fresh or frozen fruit, slivered almonds or walnuts, and chia seeds or ground flaxseed instead of high-sugar granola.
Try incorporating some of the top protein sources recommended above into your diet for the most significant and effective health advantages.
Protein diets aid in growth and development, provide energy, and help create and repair cells and tissues throughout your body. Check out our ideas for creative ways to include these ingredients in your everyday diet!
