It’s never been simpler to get adequate protein thanks to grocery stores’ global source of goods for your convenience. The question is, which foods have more unhealthy qualities than the protein they provide, and which items are the healthiest suppliers of protein? Knowing which foods are the greatest choices for you and your family will help you create a protein-rich menu without feeling guilty. Choosing what you put in your body is so essential.
The Recommended Daily Allowance or protein is 0.8 grams per kilogram, but you probably need more if you exercise frequently, are an athlete, or have a physically demanding profession that requires you to be on your feet all day.
The Best
Chicken Breast – You can quickly prepare the chicken breast for lunch or dinner because it is high in protein. Because of its moderate flavor and texture, chicken is a meat that can be used in a variety of dishes. It freezes quickly and takes well to marinades. It is a low-calorie lean protein source that is a great complement to your diet, regardless of how you prepare it.
Shrimp – Shrimp should absolutely be something you keep on hand when looking for a protein source to add to your favorite cuisine because of its mild flavor and quick cooking time. Shrimp is also a great source of protein. It’s a terrific snack if you’re trying to lose weight and need something filling that has few calories but is high in protein to keep you fuller for longer.
Wild Salmon – Compared to farmed salmon, wild salmon has a lot less fat and roughly the same amount of protein. Omega-3 fatty acids, which are abundant in salmon, aid to enhance cognitive function. Omega-3 fatty acids are vital to consume because your body cannot create them independently.
Eggs – One egg contains 6 grams of protein, a complete amino acid profile, healthy omega-3 fats, B vitamins, selenium, Vitamin D, and choline, making them incredibly beneficial for your health. Although you receive protein from the whites, don’t forget to consume the yolks since they contain practically all the other nutrients. Pasture-raised eggs could reduce the number of resources and energy entering your body.
The Worst
Deep Fried Meat – The loss of nutritional value is a given when something is deep fried. Eat food that is either fresh or cooked without being covered in breadcrumbs and oil if you want a meal that is high in protein. At all costs, avoid using the unhealthy deep fryer.
Sweetened Yogurt – While there are some healthy yogurt options, most commercial yogurts are often high in sugar and poor in protein, even if the label says low-fat. Choose healthy Greek yogurt instead, and check the label for minimal additives and probiotic culture.
High–Sugar Protein Bars and Powders – These protein bars and powders have the name protein in them, but they are filled with a lot of sugar and other additives. Most protein bars and powders available today are more akin to candy bars because they are loaded with highly processed protein, sugar, and high-glycemic carbs.
Processed Meat – All processed meats, including bacon, salami, and hot dogs. All of these foods provide protein, but they also contain a lot of saturated fat, which is bad for our hearts. The consumption of red and processed meat is also strongly associated with type 2 diabetes, cancer, and cardiovascular disease, even though the majority of this research is epidemiological.
Whole Wheat Bread – Despite being a great source of fiber, whole grains are sadly lacking in protein. Most frequently still packed with calories, sugars, and enhanced flours… They don’t exactly contribute much protein to your diet. There isn’t enough good to make up for the fact that they might be a better option than their white-bread competitors.
The Takeaway
In the end, there are numerous healthy ways to consume protein. But not all proteins are made equal, so it’s crucial to pay attention to the quality. Dehydration issues and renal damage are both accelerated by excessive protein intake. Furthermore, if you consume more protein than you require, it may not lead to increased muscle growth. When aiming to increase your protein intake, take into account better alternatives. Put your attention on consuming the proper amount of protein from the healthiest sources.
