The Best High-Protein Foods for You to Consume

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Perhaps you know by now that muscles, organs, tissues, and hormones are formed from proteins. High-protein foods supply the body with nutrients that are used by every body part for it to grow, develop, and function well. Since proteins are involved in every function of the body, it’s essential that you consume high-protein foods daily in every meal.

 

According to studies, consuming high-protein foods has a lot of benefits to health. It helps prevent protein deficiency. It helps with weight maintenance and weight loss. It can stabilize blood sugar levels and improves one’s cognitive functions, not to mention that it supports the bones and muscles.

 

What Really Are High-Protein Foods? 

 

A high-protein food as the name implies is loaded with the macronutrient called protein. More often, it is lower in the two other macronutrients which are fat and carbohydrates. This goes to show that protein makes up the majority of food calories. Many of the best high-protein foods when it comes to grams per weight are meat. You can consume high-protein foods as part of a particular diet. You may opt to follow a high-protein diet that comes with lots of high-protein foods. 

 

What Is a High-Quality Protein?

 

Two main factors are considered to determine the quality of protein: how digestible it is and the number of amino acids it contains. Protein quality is measured by the DIAAS score. This is a relatively new method of determining protein quality which replaced the old system called the PDCAAS scoring system. A high-quality protein food must have a score of 100 or higher while a good quality one must garner 75 to 100. Any food that has a score below 75 is considered a low-quality protein. 

 

Another important factor to consider is the essential amino acid composition. Amino acids are known as the building blocks of protein. Essential amino acids can’t be made by the human body. They have to come from our diet. Proteins that have all the essential amino acids are known as complete proteins. Those that contain some yet not all essential amino acids are considered incomplete proteins. 

 

These essential amino acids are used to build different proteins within the body. These can be in the form of new skin cells, muscle cells, organ tissue, and others. If we are missing a few of the essential amino acids, our bodies can’t make the proteins that are required for optimum health. 

 

To determine the best protein sources for weight loss and wellness, it’s best to look for those that have the highest possible DIAAS score which is 100 or higher, and contains the highest number of essential amino acids. 

 

What Are Some High-Protein Foods?

 

It’s good to know the best high-protein foods for health in general, including some good protein sources for vegetarians and vegans. 

 

Lamb 

 

This is one of the best sources of essential nutrients which include zinc, iron, and vitamin B12. It is also very rich in protein. It supplies a large amount of conjugated linoleic acid (CLA), which is often linked with satiety and weight management. 

 

 Sardines

 

This is an inexpensive and sustainable source of Omega-3s, selenium, calcium, protein, vitamin D, B vitamins, and phosphorus. Sardines are known for being one of the best natural sources of essential omega-3. Essential omega-3 is associated with health benefits like heart health, anti-inflammatory effects, and cognitive health. That’s why nutritionists consider this one of the best fish to consume regularly. 

 

Eggs

 

Eggs are low-carb and high-protein foods due to their complete amino acid profile. This means that eggs have all nine essential amino acids that we have to derive from food. You have to add eggs to your diet to support your heart health, help in weight loss and skin health, as well as prevent metabolic syndrome. Eggs are loaded with biotin, which aids in protein absorption. Its vitamin B6 content also helps in protein absorption. This B vitamin helps enzymes to break down the protein and it carries the amino acids towards the blood.

 

Grass-Fed Beef

 

This is one of the best high-protein foods to have. It supplies 50 percent of the daily recommended value of protein. It is also loaded with vitamins A, E, and antioxidants. Grass-fed beef has been seen to improve blood sugar levels and reduce the risks of heart disease. This is all because of its protein and healthy fat content.

 

Cottage Cheese

 

Cottage cheese just like Greek yogurt is packed with lots of protein even if it is consumed in small quantities. This is most coveted by low-carb dieters and athletes, and it is known to provide important nutrients like calcium. Since it is high in phosphorus, once it is combined with calcium, it can help in developing strong bones. This also supplies you with B6, B12, and folate. All of these support proper function and also the development of the brain, blood cells, nerves, and others. 

 

Lentils

 

This is an excellent plant-based protein source for vegans and vegetarians so they can acquire enough proteins from their diet. A cup of lentils contains several essential nutrients such as manganese, iron, B vitamins, potassium, dietary fiber, and phosphorus, only to name a few. The protein in lentils as well as other nutrients can improve heart health, help with digestion, regulate blood sugar levels, balance the pH level, and alkalize the body. 

 

Black Beans

 

Black beans are another high-protein food that vegetarians and vegans can consume. They are a great source of protein and fiber, which can make you feel satiated after eating while still controlling your blood sugar levels. You don’t experience getting blood sugar highs and lows. The protein and fiber content of black beans also helps in protein absorption and releases acids into the bloodstream, making you feel energized. It also cleanses the digestive tract. 

 

The Best High-Protein Snack Foods

 

If you get hungry in between meals, you may also take high-protein snacks. It would be better to choose a high-protein snack following the four characteristics: Is this low in net carbs? Is the energy percentage from protein high? Is this easy and convenient? Is it affordable? Here are some samples of high-protein snacks:

 

 Zero-Sugar Jerky

 

You can have flavored, smoky, and peppery jerky. It’s a great on-the-go and convenient protein solution. You can have one or two large pieces of jerky. Every piece of it packs a lot of protein with less than a gram of net carbs. It’s a bit expensive, but it’s an easy snack. All you have to do is get it straight from the bag, put it in your mouth, and chew. 

 

Super-Firm Tofu

 

You can have 4 grams of tofu, and you can have 11 grams of protein and just a gram of net carbs. Tofu is made from soybeans, and it is vegan-friendly. It is a complete plant-based source of protein. You can simply eat it out of the package like cheese for a healthy snack. You may also fry it if you want it to be crispy. 

 

Pumpkin Seeds

 

These seeds are not only for Halloween. You can consume 40 grams of shelled pumpkin seeds to have 12 grams of protein with just 1 gram of net carbs. These seeds can be salty, spiced, and naked. You can keep these seeds in your purse or car for easy snacking.

 

Greek Yogurt

 

You can snack on 123 grams of plain Greek yogurt to get about 11 grams of protein. It’s easy to eat and quite easy on the wallet too. This yogurt is strained and more concentrated. That’s why it offers more protein the ordinary yogurt. It’s creamy and tangy and ready for consumption anytime. You can go for the non-fat variety with only a few calories in it. If Greek yogurt is too sour for you, you might want to try its cousin, skyr. It’s more expensive, but it has a milder taste. 

 

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