Why high protein foods?
The consumption of high protein foods can help you in several ways like muscle building, weight loss, and also provides a fuller feeling after eating. Treating yourself with a high-protein diet can even help you lose weight as it helps people in avoiding overeating. When a high protein diet is combined with the right exercise it helps you to build lean muscle. As lean muscles help you burn more calories in a day, thus helps you lose weight.
What is protein?
Protein is essential for the proper functioning of our body. They are a large chain of amino acid that forms the basis for life. Protein serves as one of the building blocks and also a fuel source for our bodies. Though they are commonly found in animal products their presence is also found in other sources like nuts and legumes. Each gram of protein comes with 4 calories. Thus, it makes about 15 percent of the person’s body weight.
Top 10 High Protein Foods
As per the studies, the daily protein intake for women is 46 grams while for men is 56 gram. Despite the fact shown by the study, the health experts suggest that we need more of it to function optimally.
The list below provides you with the top 10 high protein foods vegetarian and non-vegetarian.
A whole egg is known to be among the healthiest and the most nutritious food on the planet. They are rich in vitamins, healthy fats, eye-protecting antioxidants, minerals and brain nutrients that are low in many people. a whole egg is rich in high protein but the egg whites are pure protein.
Protein content- A whole egg contains 35%calories. With a whole egg, you get about 6 grams of protein along with 78 calories.
2. Chicken breast
It is one of the most popular high-protein foods among the non-vegetarians. When consumed without skin, the majority of the calories in it comes from protein. It is not only easy to cook but also tastes delicious if cooked properly.
Protein content- It contains about 80% calories. While in a roasted chicken breast without the skin you will get about 53 grams of protein along with 284 calories.
It is a type of fish, which is most popular among people. As it is low in both fat and calories, and so protein is what it is rich in. like any other fish tuna is also high in other nutrients and contains the required amount of omega-3 fats
Protein content- A tuna canned in water contains about 94% of calories. In 154 g of tuna, you will get 39 grams of protein along with only 179 calories.
Some of the high protein foods in veg
It is a popular source of protein for many vegetarians and vegans. It is made from the main protein in wheat that is Gluten. It differs from other soy-based mock meats and resembles the looks and textures of meat when cooked. It is also a good source of selenium and also contains a small amount of iron, phosphorus, and calcium.
It is commonly known as wheat meat or wheat gluten. This can be easily found as a meat alternative in every refrigerated section of most of the health food stores. You can consume it as either sautéed, pan-fried or even grilled. Thus, can be incorporated in a variety of recipes. The consumption of seitan must be avoided by people with celiac disease or gluten sensitivity.
Protein content- With every 100 grams of seitan you will about 25 grams of protein. This makes it the richest plant high protein source for vegetarians.
5. Tofu, Edamame, and Tempeh
They are all the substitute for soybeans. As soybeans are considered as a whole source of protein thus, they provide the body with all the essential amino acids required by it. Edamame has got a sweet and slightly grassy taste and a type of immature soybeans. For the consumption, you need to either boil or steam it. It can be eaten on their own or can be added to soups and salads.
Tofu is made by a process similar to that to cheese. It is made by pressing bean curd. While tempeh is made by cooking the soybean and slightly fermenting it before pressing it into a patty. Tempeh has got a nutty flavor while tofu does not have any taste of its own but absorbs the flavor of the ingredients it is cooked in.
Edamame is also found to be rich in folate, fiber and vitamin K while tempeh has a good amount of vitamin B, minerals like magnesium& phosphorus and probiotics.
Protein content- From all the three you will get about 10-19 grams of protein when consumed about 100 grams of this high protein foods.
They are a powerhouse of nutrients. Lentils are highly used in a variety of dishes from salads to soups and even in spicy dahls. They contain a good amount of slowly digested carbs and with the consumption of 240 ml, you get about 50% of your daily required fiber. The lentils have got the type of fiber that feeds the good bacteria in our colon, thus promotes a healthy gut. Not just this, lentils reduce the risk of heart diseases, excess body weight, diabetes, and some types of cancer.
They are rich in folate, iron& manganese and also have a good amount of antioxidants and other health-promoting plant compounds.
Protein content- With the consumption of every 240 ml you get about 18 grams of protein.
7. Chickpeas and Most of the Beans
Beans like kidney, black, pinto and others contain a high amount of protein. They are also known as garbanzo beans and are another legume with high protein content. Not just these beans are also an excellent source of fiber, iron, folate, potassium, manganese, complex carbs, phosphorus, and several other beneficial plant compounds. As per a study when the beans and other legumes are included in the diet they decrease cholesterol, lower blood pressure, reduce belly fat and even help control blood sugar levels.
Protein content- When 240 ml of either beans or chickpeas are consumed it provides you with 15 grams of protein per cup.
Some of the high protein foods for breakfast
8. Soy Milk
Soy milk serves to be a great alternative to cow’s milk. The milk made from soybeans is enriched with vitamins and minerals. It can easily be found in any supermarket. It is a versatile product that can be consumed in several ways in a variety of cooking and baking recipes. It a high protein plant product that provides you with the required amount of protein for mass building, it is even great for weight loss. You need to know this soy milk and soybean do not contain vitamin B12 naturally, so also keep in mind to pick up a fortified variety for yourself. You can consume it in several ways with your cereal or in your coffee or tea or even drink it directly. Packed with all the essential nutrients, minerals, vitamins and protein it is ideal for your family.
Protein content- With the consumption of one cup of soy milk that is 240 ml, you get about 7 grams of protein. Not just this but it is an excellent source of vitamin D, vitamin B12, and calcium.
9. Oats and Oatmeal
They are the easiest and delicious way to add protein to your everyday diet. Though oats are not considered to be a complete protein they do come with higher quality protein than the other commonly consumed grains like wheat and rice. They are not only nutritious but also serves to be a delicious way to incorporate plant protein into a vegan or vegetarian diet. It can even be grounded into flour and can be further used for baking purposes. With oats, you can make a variety of recipes from oatmeal to veggie patties. It is a great way to lose some extra weight. It can turn out to be your best friend on the breakfast table.
Protein content– Every half a cup that is 120 ml of dry oats provides you with about 6 grams of protein and 4 grams of fiber. It even contains a good amount of phosphorus, zinc, folate, and magnesium.
10.Protein-Rich Fruits and Vegetables
All the fruits and vegetables contain protein but they usually in a small amount. However, some fruits and vegetables contain protein more than others. Vegetables with high protein are- spinach, broccoli, asparagus, potatoes, artichokes, brussels sprouts, and sweet potatoes. Fruits usually have low protein content then the vegetables but those containing the high protein are guava, blackberries, bananas, nectarines, cherimoyas, and mulberries.
A grain or sweet corn is the most common food that contains much protein as these high-protein vegetables.
Protein content- With the consumption of every one cup of pre-cooked vegetables you get about 4-5 grams of protein while with the consumption of one cup of fruit you get about 2-4 grams of protein.