5 Products that are Rich in Protein
Protein is essential for good health, and it’s also a great way to lose weight with its ability to decrease appetite and create lean muscle.
When choosing protein it’s very important to get the right products, as some forms of protein aren’t as rich in essential amino acids. These key building blocks of protein regulate many body functions, and they have to be eaten in sufficient amounts for proper overall health.
Here are some of the very best protein rich products that you can find:
1. Eggs: One of the most versatile and commonly eaten breakfast foods are also a great, cheap, and easy to make protein source.
Eggs have the benefit of having all the B vitamins, including choline that is used to get rid of fatty liver issues, and it also improves brain health. This food is one of the richest sources of choline, and one large egg has around just 78 calories with a total of 6 grams of protein.
It also contains all 9 of the essential amino acids the body demands.
One issue some people think is caused by eggs is high cholesterol, since just one egg has over half of the daily-accepted cholesterol. However, studies show this is not true:
“intake of dietary cholesterol from eggs in the context of a low-fat diet maintains the LDL cholesterol”
Therefore, eating eggs would actually be a great tool at stabilizing cholesterol levels, not in increasing them in a harmful way.
2. Nuts: When eaten in moderation, nuts of all kinds provide not just healthy fats, but tons of quality protein.
Each nut has its own unique nutritional profile, with nuts like cashews providing more carbohydrates, and peanuts giving more omega 6 fatty acids.
Roughly 1 ounce of mixed nuts provides 6 grams of protein, many minerals, and under 200 calories.
Take almonds as an example, one study by the International Journal of Obesity and Related Metabolic Disorders found that:
“overweight individuals shed pounds more effectively than a lot calorie diet”
The great thing about nuts is that you can season them sweet or salty, roasted or raw, and you can easily take them on the go. They’re also available year round, and you can find them for cheap if you buy them in bulk.
3. Whey protein: There are 2 versions of this protein, whey protein concentrate and whey protein isolate. Both are extracts made from the cheese making process, and both are similar in that they provide all the essential amino acids. The benefit of mixing these two proteins is that you get both slow and fast acting protein.
Whey was once often believed to be only beneficial for bodybuilders and those who spend lots of time in the gym, but anyone can use whey as a meal replacement or as a snack.
Examine.com adds that:
“Whey may be healthier than other forms of protein”
“very useful for hitting targeted daily protein”
This ingredient is very versatile as well, not only does it complement smoothies well, but also it can be added to things like yogurt or other snack foods.
It can be a filling protein choice that is easy to digest and readily available.
4. Beans: Just one half cup of beans is known to have as much protein as an ounce of steak. This food isn't only cheap and widely available, but it’s available in canned form and it’s easy to make.
You can also include it into bigger meals as an ingredient to chilies and stews, or it can serve as a satisfying side dish.
Beans not only have lots of protein, but just a half-cup has 15 grams or around 63% of the daily fiber requirement. This can also reduce hunger and prevent one from overeating.
This is why it’s been widely recommended as a staple dish. World’s Healthiest Foods adds:
“the American Diabetes Association, the American Heart Association, and the American Cancer Society – recommend legumes”
This is because of its healthy mix of both fiber and protein.
5. Poultry: Lean chicken is cheaper than meat, and it’s known to have much less saturated fat, which is essential for good heart health.
It also has a high amount of protein, vitamin b3, trace minerals, and several other nutrients.
Worlds Healthiest Foods also mentions that chicken provides:
“broad nutrient support”
Another advantage to chicken as opposed to meat is that:
“increased risk of colon cancer associated with beef does not appear to be associated with chicken”
Chicken can be prepared in many different ways, if you’re looking to lose weight, you can lose the skin and choose white meat chicken breast instead of dark. This kind of chicken has fewer calories, and it’s often readily available in the frozen section.
With so many quality protein choices to choose from, all these 5 foods are easy to implement into any healthy meal planning.