How to Get Quality Protein From Diet and Supplements
No matter what kind of diet you eat, getting quality protein from diet foods is important. Protein gives you energy and manufactures hormones, antibodies, tissues, and enzymes. It is essential to a healthy life, but how do you get quality protein?
Protein For Meat Eaters
It should be easy for meat eaters, right? Not all protein sources are healthy. Quality protein is all about picking foods that contain protein without the fat or salt that other proteins have.
For instance, a porterhouse steak delivers a high amount of protein, but it contains over 10 grams of saturated fat. Since that is more than 60% of the daily requirement for fat, the benefits of the steak’s protein can be greatly outweighed by the fat.
Adults are encouraged to get about 46 grams of protein for women and 56 grams of protein for men. – WebMD
Some top contenders for high quality protein are:
- Eggs: One egg packs about 6 grams of high quality protein, along with healthy vitamins and minerals such as iron, folate, vitamin B12, Vitamin E, and selenium.
- Chicken breast: One 3-ounce serving of chicken breast contains about 25 grams of protein. The fat content is lower than it is in other cuts of meat, at 2.76 grams of fat, and the calories are much lower as well, at 128 calories.
- Scallops: One 3-ounce serving contains about .7 grams of fat and 95 calories, but a whopping 17 grams of protein. They also contain a high amount of B12.
Protein For Vegetarians
If you eat a vegetarian or vegan diet, then the biggest question you will hear is, “How do you get your protein?” The answer is simple.
To make a complete protein that is a high-quality substitute for meat, simply combine one grain and one legume together or one nut and one grain together. For example, brown rice and kidney beans would be a complete protein.
This dietary strategy is called mutual supplementation. It is the action of combining partial protein foods to make a complete protein. In other words, you will get all nine of the essential amino acids by combining these foods together.
Also, you can get complete protein from soybean products such as tofu or soymilk. They contain the essential amino acids, as well as other important nutrients. However, there is much debate about how genetically modified they are, so it is important to look for GMO-free soy products.
Protein Supplements
If you feel as though you are not getting enough protein from your diet, or need extra protein, you can always use protein supplements. They are a convenient source of protein, and you can easily get your daily needs with just a few scoops mixed in with your favorite beverage.
However, not all protein powders are the same. Some have additives, artificial sweeteners, cheap ingredients, or over-processed ingredients. Some taste horrible, while others have a taste you will look forward to. Some are more expensive than others. And, some protein powders start from cows that are treated with synthetic growth hormones. If you are going to add protein powder to your diet, ensure you find a trusted source to get it from.
