If you are asking what foods are high in protein, then I bet you are thinking meat only. Am I right? It is very easy to associate the consumption of protein with that of meats. Chicken, beef, fish or pork. But what if I told you there was a host of other sources of protein that you could enjoy?
If meats are not your sort of thing, there is an array of different plant based proteins. Something popular amongst vegetarians. There is protein in spinach, protein in quinoa, protein in oatmeal or protein in almond milk. We consume protein in things, we didn’t even know had protein.
Let us first take a closer look at proteins and why we need them.
What is the daily protein intake?
A common question people ask is, how many grams of protein per day should I consume? Well the daily protein intake for people can vary depending on what they do. But for the average man or woman, it is around 0.8g per 1kg of body weight (or 0.36g per 1lbs of body weight). So this equates to around 56 grams per day for the average man and around 46g per day for the average woman.
What are the benefits of proteins?
The protein function in the body is more important than we think. Parts of the body that are comprised mainly of protein, are the hair and nails. We all think straight away that protein is only important for the repair and development of muscles. But there is more to the functions of proteins in the body than we give credit for.
Not only are proteins used for the repairing of tissues in the body, but also for making bodily chemicals such as hormones and enzymes. Muscles, cartilage, skin, blood and bones require protein as vital building blocks for their development.
The important thing to remember is that our bodies do not store proteins, like they do with carbohydrates. So once proteins have been digested and used, there is no more to draw on later for energy.
Our bodies require relatively larger amounts of proteins as proteins are macronutrients (meaning more). Whilst vitamins and minerals are classed as micronutrients. Therefore, meaning our bodies require slightly less.
Here is a list of protein foods
There are actually quite a few protein foods, but I have decided to list 20 of my top protein choices. These include both meats and plant based.
- Pumpkin Seeds
- Black Beans
- Lima Beans
- Cottage Cheese
What are proteins?
Proteins can serve as a fuel source, but they are primarily building blocks for body tissue. Amino acids that are linked together by peptide bonds form polymer chains, known as proteins. Proteins are an essential form of nutrients for the body.
When looking at proteins from a fuel source, they provide as much energy density as carbohydrates. But unlike carbohydrates, proteins do not store reserve protein. When digested, protein is broken down into polypeptide chains through different processes.
It is important for this process to take place, as the body cannot biosynthesize amino acids unless proteins are broken down.
So what is the best protein food?
The best source of protein will vary on the type people prefer to eat. But let us take a look a little closer at the types of foods that have the highest source of proteins.
Meats for example are very high in protein. Seafood is an excellent source of protein, especially with its low fat content. Salmon as a fish source, is higher in fat, but it is the good Omega fats that you are after.
White meat such as chicken, turkey and pork are also great protein sources as they are generally lower in fat than red meats. However, with that said, white meat skin is loaded with saturated fats, so remember to remove it before cooking. I know right! There goes the fried wings!
Let’s not forget dairy sources of protein such as, yogurt, milk and cheese. These protein sources are not just good for protein, but also for calcium, with some even fortified with Vitamin D
To sum up this article
So hopefully this article answered your question as to what foods are high in protein. Just remember that it is not just about meats when it comes to sourcing protein (although they are very high in it).
We can consume proteins in many different food types. This is great when it comes to meal planning, especially if you are pressed for time to prepare meats or just fancy a change.
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