Protein-rich foods: The best sources of protein to include in a healthy diet

Including protein-rich foods in your diet is vital to maintaining overall health and well-being. But how much protein do you need and what are the best sources of this essential macronutrient?

Why do we need protein?

Proteins are basic components of the body. They form bones, cartilage, muscles, blood, skin, enzymes, hormones and vitamins. They are essential for growth and development, repair and build cells and tissues such as muscles, and play an important role in body processes such as blood clotting, fluid balance and immune response.

Proteins are made of amino acids. There are some amino acids that our body can produce on its own. These are called non-essential amino acids. But there are nine amino acids that our body must obtain by consuming foods that contain them. These are called essential amino acids and are necessary for normal functioning of the body.

What foods are rich in protein?

We can obtain proteins from plant or animal sources. Protein in our diet can come from meat, dairy products, nuts, some vegetables, and certain grains and beans.

Try to eat a variety of protein-rich foods to ensure you meet your daily protein needs, as well as get the vitamins, minerals, and other nutrients necessary for optimal health. Proteins that come from animal sources, such as meat, eggs and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest quality sources of protein.

You can also get essential amino acids from plant-based foods. However, most plant-based proteins do not contain all the necessary essential amino acids and are therefore called incomplete proteins. If you avoid animal proteins, the best way to ensure you’re consuming a healthy mix of amino acids is to enjoy a variety of plant-based proteins throughout the day.

Foods that are particularly rich in protein include:

lean meats Such as chicken, turkey, beef, and pork are excellent sources of high-quality protein, as well as important nutrients such as iron and zinc. To avoid unhealthy saturated fats, opt for lean or low-fat meat options, such as lean ground beef, pork tenderloin, or skinless chicken breasts.

Fish Like salmon, tuna and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. Look for seafood options that are low in methylmercury, such as salmon, anchovies, and trout.

Dairy products such as milk, cheese and yogurt are rich in protein, calcium and other essential nutrients. Greek yogurt is an excellent option, as it is rich in protein and nutrients such as calcium, vitamins and minerals. Dairy products can be high in saturated fat, so choose low-fat dairy options and limit the amount of cheese you consume.

Beans, peas and lentils They include kidney beans, pinto beans, navy beans, black beans, fava beans, fava beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils, and edamame. These plant-based foods are excellent sources of protein, as well as fiber, folic acid, potassium, iron and zinc.

Nuts and sneeds They include almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds and peanut butter. They are not only rich in protein but also provide healthy fats, vitamins and minerals. Nuts are high in fat and calories, so keep portion sizes in mind.

Eggs They contain all the essential amino acids, making them a complete source of protein. Eggs are also a source of vitamins, minerals, healthy fats and antioxidants.

Quinoa is a plant-based protein source that is also a complete protein. One cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus and copper.

soy products such as tofu and tempeh are good sources of protein, especially for vegetarians and vegans. A quarter cup of tofu provides seven grams of protein.

How much protein should you eat daily?

For the average adult, the recommended daily allowance (RDA) for protein, or the amount you need to meet your basic nutritional needs and not get sick, is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For a person weighing 165 pounds (75 kg), that’s 60 grams of protein per day.

To determine your target daily protein intake, you can multiply your weight in pounds by 0.36 or use this online calculator.

It is important to note that your daily protein need is not a fixed number. For example, your protein needs will fluctuate depending on your level of physical activity and whether you are pregnant or breastfeeding.

Should I get my proteins from animal or plant sources?

To get enough protein in your diet in the healthiest way, nutritional guidelines have moved away from specific amounts of daily protein and have focused on the importance of eating healthier, protein-rich foods.

It’s important to think about the protein “package” when choosing proteins because foods that contain protein also include fats, carbohydrates, vitamins, minerals, sugar, sodium, additives, and other components.

While meat provides high-quality protein, some meats also provide unhealthy amounts of saturated fat and sodium. If you eat meat, it’s important to choose leaner meats and poultry. According to the United States Department of Agriculture (USDA), meats high in saturated fat include:

• fatty cuts of beef, pork and lamb
• ground beef (75% to 85% lean)
• processed meats such as bologna, salami, sausages, hot dogs, bacon
• some poultry, such as duck.

A high-protein diet composed predominantly of red meat or processed meats is cause for concern. Research has consistently found that both processed and unprocessed red meat are linked to increased risks of cardiovascular disease and diabetes. A meta-analysis found that replacing red meat with healthy plant proteins decreased the risk of cardiovascular disease.

For optimal health and nutrition, you should emphasize plant-based proteins and proteins from various sources. The Mediterranean style of eating is an approach that emphasizes healthy protein sources.

Benefits of a protein-rich diet

While most Americans consume more than enough protein, some people may benefit from higher protein intake.

To maintain or gain muscle mass

If you are over 50, you should increase your protein intake to one gram per kilogram of body weight just to maintain muscle mass, which decreases with age.

If you’re trying to gain muscle mass, a high-protein diet can help support muscle repair and growth. When you exercise, muscle cells break down. Protein from food helps repair damage and ultimately strengthens muscles.

Lose weight

The value of high-protein diets for weight loss remains controversial. However, a meta-analysis found that a high-protein diet could lead to weight loss and prevent weight regain after weight loss. The authors point out the need for future studies that follow patients for more than a year to better understand this issue.

Other benefits

One study found that eating plant-based protein was associated with lower odds of developing cognitive decline later in life. For every 5% of calories coming from plant protein instead of carbohydrates, researchers saw a 26% lower risk of developing dementia in study participants.

How much protein is too much?

The idea of ​​an upper limit of protein intake is controversial. Some experts believe the recommended amounts are too low. Others believe that we are consuming too much protein.

In general, the average person (not a bodybuilder or elite athlete) does not need high levels of protein and should not exceed 2 grams per kilogram; or about 125 grams per day for a 140-pound person.

One of the main concerns with eating too much protein is overall dietary imbalance. Excessive protein consumption can lead to inadequate carbohydrate and fat intake. It is important to maintain a balanced diet that includes a balance of all three macronutrients for overall health.

Additionally, if you increase your protein intake without increasing physical activity, you may be taking in too many calories without expending enough, which could lead to weight gain.

There is also some evidence that eating a relatively high-protein diet may be problematic for people with pre-existing kidney disease. A diet rich in animal proteins may pose a higher risk of kidney stones.