Protein is an essential nutrient for the overall well-being and health of a human body. It consists of a series of amino acids that are required by our bodies for the growth of muscles, hair, skin, nails and internal organs. High protein foods are recommended for athletes and body builders. Atkins diet which also prescribes high protein and low carb diet is also recommended.
Although protein is one of the essential nutrient but excess of everything is bad and too much of protein increases the risk of developing cardiovascular diseases, osteoporosis and kidney stones. Fortunately, you can take enough of protein in your daily diet by eating low fat, high protein food. Some of the best sources of natural protein diet are meat, fish, eggs, milk, dairy products, beans, nuts, whole grains and seeds. These top ten sources of protein are categorized on the as either a complete or incomplete protein but a balanced combination of such high protein food will give you the right type of nutrition.
Complete proteins are food that provides all the nine essential amino acids. All animal products fall in the category of complete proteins. Lean meats, sea food and poultry food, low –fat and non-fat milk products are the best choices for high protein food which ensures overall well being.Soybeans is one of the plant-derived complete source of protein.
Incomplete proteins are high protein foods which lack in one or more essential amino acids. Some of the foods that fall under this category are beans, nuts, whole-grains and seeds. But after combining these incomplete protein foods with other sources of protein, one can fulfill the requirement of all the nine amino acids in the body. These combinations can be of beans and rice, corn and beans etc.. Such combinations will give you all the benefits that are derived from animal products from plant-based proteins also.
Animal products are one of the complete sources of dietary protein which has a high amount of saturated fat and cholesterol level in it. So it is better to eat lean meat, skinless poultry, low or non-fattening dairy products like yogurt, cheese or milk .By doing so, you can avoid some of the major health risks that are associated with high fat and protein foods. Some other healthy choices for high protein food are replacing egg white with whole eggs and meat with black beans in chili and taco recipes.
Check out the top ten high protein foods with the amount of protein in them:
Chicken Breast – 3.5 oz has a whole 30g of protein
Tuna – 6 oz has 40g of protein.
Bacon – 3g in 1 slice
Salmon – 3.5oz include 27g of protein. This fish tastes very good.
Pork Loin – 4 oz has 29g of protein.
Eggs – One egg at breakfast time has 7g of protein.
Yogurt – 10g protein per cup. .
Milk – 1 glass of milk has 8g of protein.
Cheese – Cheese has a lot of protein.
Peanuts – 1/4 cup has 9g of protein.
Peanut Butter – 2 tablespoons has 8g.