Jeffrey Salazar
Protein is an essential nutrient that has multiple functions in the body, including building tissue, cells, and muscle, as well as making hormones and antibodies. It is important to add protein to every meal and snack. Some protein-rich foods include meat, dairy products, nuts, some vegetables, and certain grains and beans. For instance, a cup of chicken bone broth contains 8 grams of protein, while one-quarter cup of tofu provides 7 grams. The recommended dietary allowance (RDA) of protein for the average adult is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. However, it is important to note that consuming too much protein might lead to health issues in the long term, such as an increased risk of osteoporosis.
| Characteristics | Values |
|---|---|
| Why add protein to your diet? | Protein is an essential nutrient responsible for multiple functions in the body, including building tissue, cells, and muscle, as well as making hormones and antibodies. |
| How much protein do you need? | The Recommended Dietary Allowance (RDA) for protein for the average adult is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This equates to approximately 60 grams of protein per day for a 75 kg (165-pound) person. |
| What are the best sources of protein? | Animal sources such as meat, eggs, and dairy products, as well as plant-based sources such as nuts, certain vegetables, grains, beans, and soy products like tofu and tempeh. |
| How to incorporate protein into your diet | Add protein to every meal and snack, eat a variety of protein-rich foods, and choose high-protein snacks. |
| Tips for increasing protein intake | Eat protein first during meals, swap regular yogurt for Greek yogurt, eat more legumes, and try legume-based pasta or blending cooked lentils into pasta sauce. |
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What You'll Learn
- Eat protein-rich foods like meat, dairy, nuts, vegetables, grains, and beans
- Consume protein from plant or animal sources
- Eat protein first to keep blood sugar and insulin levels low after meals
- Eat high-protein snacks like Greek yoghurt, nuts, and legumes
- Opt for protein-rich meals like bone broth, legume-based pasta, and tofu
Eat protein-rich foods like meat, dairy, nuts, vegetables, grains, and beans
Eating protein-rich foods is a great way to increase your protein intake and get the many benefits of a high-protein diet, such as weight loss, muscle gain, and improved metabolic health. Here are some tips for incorporating protein-rich foods like meat, dairy, nuts, vegetables, grains, and beans into your diet:
Meat is a classic protein source, with chicken and turkey being popular choices as they are packed with protein and essential amino acids, and are low in fat. If you're looking for a quick and convenient option, lean jerky is a great choice, but be mindful of the sodium, sugar, and preservatives that may be included. Instead, opt for jerky made from grass-fed animals, which may provide better quality meat with higher amounts of healthy omega-3 fats.
Dairy products like cottage cheese are also a good source of protein. A 1-cup serving of cottage cheese is not only delicious and filling but also contains a good amount of protein. For those who are dairy-free, almonds are a great alternative, as they are packed with protein and calcium.
Nuts are an excellent way to add protein to your diet, especially for those who are vegetarian or vegan. Pistachios, almonds, and cashews are good choices, but remember to opt for raw or dry-roasted options to avoid additional fats. Brazil nuts, in particular, provide healthy fats, fiber, and an assortment of micronutrients, including selenium, which supports thyroid health and protects the body from infection.
Vegetables can also be a great source of protein. Edamame, lentils, pinto beans, and chickpeas are all vegetarian-friendly and inexpensive options that can be easily incorporated into various dishes. Quinoa, although technically a pseudo-cereal, is another excellent plant-based protein source, as it contains all nine essential amino acids and is low in fat.
Grains like cornmeal, kamut, teff, quinoa, whole wheat pasta, wild rice, millet, couscous, oatmeal, and buckwheat are all great sources of protein. Quinoa, for example, can be added to salads, veggie burgers, pilaf, and casseroles, providing a good amount of protein and essential amino acids.
Lastly, beans and legumes are well-known for their protein content. Kidney beans, in particular, are an excellent source of protein and fiber, and they may help reduce the rise in blood sugar after a meal. Black beans are another great option, as they are packed with protein, fiber, and folate, and they may positively affect gut bacteria.
Remember, while increasing your protein intake is beneficial, it's important to speak with a healthcare professional or registered dietitian to determine your appropriate protein intake and develop a personalized nutrition plan.
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Consume protein from plant or animal sources
Protein is an essential macronutrient that helps build and maintain muscle, bones, cartilage, blood, skin, enzymes, hormones, and vitamins. The body uses protein to create enzymes that are vital for hormones, the immune system, and antibodies.
Protein can be obtained from both plant and animal sources. Animal sources of protein include meat, eggs, and dairy products. Meat, eggs, and milk, along with soy and quinoa, are called complete proteins, meaning they contain all the essential amino acids required by the body. Meat and bone meal is an excellent source of calcium and phosphorus. Meat is also the largest source of protein in the average American diet. However, it is important to note that eating more red meat is associated with a higher risk of type 2 diabetes and weight gain.
On the other hand, plant-based sources of protein include grains, pulses (like dry beans and chickpeas), soy foods, nuts, and seeds. Some vegetables also contain protein. A study found that eating plant-based proteins was associated with a lower risk of developing cognitive decline later in life. Another study found that diets higher in high-quality plant proteins, such as legumes, soy, and nuts, resulted in lower levels of total and LDL ("bad") cholesterol compared to diets with red meat.
To incorporate more protein into your diet, try to eat a variety of protein-rich foods to ensure you are meeting your daily protein needs and getting all the essential amino acids. If you are primarily eating plant-based proteins, ensure you are consuming a variety of plant-based proteins throughout the day to get a healthy mix of amino acids. You can also try traditional recipes from Greece, India, Italy, Mexico, and Asia, which often include many plant-based proteins.
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Eat protein first to keep blood sugar and insulin levels low after meals
Eating protein first can help keep blood sugar and insulin levels low after meals. This is especially important for people with type 2 diabetes, who are at an increased risk of complications if their blood sugar spikes. Carbohydrates raise blood sugar, and while it is difficult to ask patients to cut back on them, eating protein first can be a simple way to manage blood sugar spikes.
A 2015 study found that eating protein and vegetables before high-carb foods resulted in significantly lower blood sugar and insulin levels compared to when the order was reversed. This was confirmed by another study, which found that eating protein, vegetables, and fat before carbohydrates lowered glucose levels by 29%, 37%, and 17% at the 30, 60, and 120-minute marks.
To incorporate more protein into your diet, try to eat a variety of protein-rich foods, including meat, dairy, nuts, vegetables, and grains and beans. For vegetarians and vegans, soy products like tofu and tempeh are good sources of protein. Lean jerky is also a quick and convenient way to get more protein, but be mindful of the sodium and sugar content.
If you are looking to manage your blood sugar and insulin levels, consider eating a few bites of protein and fibrous vegetables before carbohydrate-rich foods. This will help to slow down the digestion of carbohydrates, leading to lower blood sugar levels and improved moods, energy levels, and health outcomes. Even when taking a protein-first approach, remember to focus on choosing fiber-rich sides and avoiding processed foods.
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Eat high-protein snacks like Greek yoghurt, nuts, and legumes
Greek yoghurt is a great way to get more protein into your diet. It has a higher protein content than other yoghurt products, and its nutritional profile is impressive. A 7-ounce (200-gram) serving of Greek yoghurt provides 20 grams of protein, making it an excellent high-protein food. It's also a good source of vitamin B12, calcium, and selenium, and it can support muscle and bone health. Greek yoghurt is a filling and nutritious food that can be used in a variety of recipes, both sweet and savoury.
Nuts are another healthy source of plant-based protein. They are a convenient snack and can be added to many dishes to boost their protein content. Peanuts, which are technically legumes, have the highest protein content of all commonly consumed nuts. Other nuts that are high in protein include cashews, hazelnuts, and Brazil nuts, and pine nuts. For example, a 1/4-cup (34-gram) serving of pine nuts provides 4 grams of protein.
Legumes, such as peas, beans, and lentils, are also an excellent source of plant protein, containing about 20–30% protein. Soybeans stand out among legumes for their remarkably high protein content of around 40%. Legumes are an emerging, sustainable, and low-cost source of food protein. They are rich in essential amino acids, with a superior essential amino acid composition compared to some other legumes. However, legumes are generally deficient in sulfur-containing amino acids, such as methionine and cysteine.
High-protein snacks like Greek yoghurt, nuts, and legumes can be a great way to increase your protein intake and promote various health benefits.
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Opt for protein-rich meals like bone broth, legume-based pasta, and tofu
Bone broth is a great way to add protein to your diet. It is naturally high in collagen, the most abundant type of protein in the body, which helps strengthen skin, bones, muscles, tendons, and cartilage. Bone broth also contains amino acids, which may promote better sleep and reduce inflammation. A serving of bone broth has about 10 grams of protein, and you can consume it in powder form as well.
Legume-based pasta is another protein-rich option. Sunflower seed-based pasta sauces can be paired with any high-protein pasta, such as Chickapea pasta, to create a creamy, flavorful, and nutritious meal. This combination provides over 27 grams of plant-based protein per serving. You can also add vegetables like spinach, broccoli, or asparagus, or legumes like kidney beans or lentils, to increase the nutritional value of the dish.
Tofu is a nutrient-dense, protein-rich food that contains all the essential amino acids your body needs. It is made from condensed soy milk that is pressed into solid white blocks. Tofu is versatile and can be used in a variety of dishes, from savory meals like Sticky Tofu or Tofu Scramble with Veggies to smoothies like the chocolate peanut butter tofu smoothie. Sprouting soybeans before making tofu can increase its protein content.
When incorporating more protein into your diet, it is important to remember to eat the protein source first when having a meal, especially before consuming starches. This can help keep your blood sugar and insulin levels stable and make you feel fuller for longer.
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Frequently asked questions
High-protein foods include meat, dairy products, nuts, certain vegetables, grains, and beans.
The recommended daily intake of protein is 55g for the average man and 50g for the average woman. However, some experts believe these amounts are too low, while others argue that we are overconsuming protein. The optimal intake for most active adults is estimated to be 1.2-2 grams of protein per kilogram of body weight.
Protein is an essential nutrient that supports several bodily functions, including building tissue, cells, and muscle, as well as making hormones and antibodies. It also helps with weight loss by keeping you full until your next meal or snack.
It is recommended to spread your protein intake throughout the day. Aim to add protein to every meal and snack, and try to eat it before starches or carbohydrates.
Try swapping regular yogurt for Greek yogurt, eating more nuts, seeds, and legumes, and keeping protein-rich snacks on hand. If you are vegetarian or vegan, focus on including a variety of plant-based proteins in your diet, such as tofu, tempeh, and quinoa.
