Sunday, August 2, 2020

Which Foods Have The Most Protein?

Which Foods Have The Most Protein?

We've all heard of protein - in advertisements, product labels, in the gym. Most people flexibly consider meat to be their best source. Definitely loaded with it. But other foods than meat (including some plant foods) are also high quality proteins. And some of them may surprise you.

You may have heard the term "whole protein" or "high quality protein". This means that: Amino acids are blocks of protein, and we need amino acids to make proteins in our bodies such as hormones and enzymes. The body can make some amino acids on its own, but neither of them should be eaten through food - these are not called essential amino acids.

The "complete" protein has all these 9 essential amino acids in sufficient quantities. Whole protein foods are also called "high quality" protein foods. "Incomplete" proteins lose one or more of those essential amino acids and are typically plant foods. Incomplete proteins can still meet the body's needs. Although it was thought that to make a complete protein, you should eat those incomplete sources of protein in a meal such as beans and rice, but now we know that just eating a variety of protein foods during the day is enough.

When it comes to complete, high-quality protein, meat has become a tradition. But this is not your only option.

Here are seven foods beyond meat that provide the protein you need:


Each half glass of quinoa contains four grams of complete protein and is a good source of fiber (and gluten-free). Quinoa has a mild, slightly nutritious taste and can be served as a side dish like couscous or as a hot breakfast cereal.


Although some people focus on egg whites, there is also protein in the yolk (of the seven grams of protein in a large egg, about four are white and three are yolk). Yolk also contains nutrients and compounds whose white, like lutein, is not an antioxidant.


Soy is a high quality protein, whether in pods as an edema, in a glass as soy milk, or pressed into tofu. To get the most health benefits from soy, separate its complete food sources (such as edema or tofu) from higher processed versions of foods such as bars, frozen burgers, and other packaged products containing soy protein.


A recent analysis has shown that roasted pistachios actually contain all the essential amino acids. An ounce of tree nuts contains about six grams of protein and three grams of fiber.


Both types of protein in dairy (curd and casein) are complete. In fact, in protein quality analysis, dairy is actually higher than beef. Whether you choose high-fat milk or fat, the amount of protein is about the same (about eight grams per cup). A cup of yogurt, especially Greek yogurt, can have even more.


This gluten-free whole grain is a complete protein, and in one study, people reported that it was full of rice or wheat and was more satisfying (despite its name, buckwheat is not really a type of wheat!). To boost protein, add it to green salads or cook it with buckwheat flour.


Fish is an excellent source of lean and quality protein. Although salmon is a "fatty" fish, these fats protect the heart and are good for the brain. A tilapia or four-carat fish fillet contains more than 20 grams of protein.

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