Between paleo, keto and Low carb dietsAnd headlines constantly publishing the many wonders and benefits of protein, this macronutrient is having a moment — and it doesn’t look like it’s leaving the spotlight any time soon.
According to Nielsen data, 55 percent of families They say protein is something they take into consideration when shopping for food. This, in combination with the growing popularity of vegetarian dietsstimulate demand for Alternative sources of proteina category that now exceeds $22 billion annually.
Some people swear High protein diets, believing that these nutrients prevail, while others believe that they are exaggerated and over-consumed. Protein is often found in the center of our dishes, whether we are meat eaters or vegetarians. but what he is protein exactly? What are the best sources? Is there a magic number we should target?
This guide will explain everything you need to know about protein.
What is protein?
“Protein is one of the three main nutrients, which means we need it in large amounts,” says Caitlin Self, MS, CNS, LDN. frugal nutrition. Protein is made of different substances Amino acidsThey are the building blocks of cells, collagen and important enzymes. We need protein in order to build muscle, bone, skin, collagen, hormones, enzymes, and repair essential tissues.”
The roles of proteins in the body include:
- body tissue repair Including muscle (like after a hard workout)
- Helping you break down and digest food
- Aiding in normal growth and development
Protein found in foods like chickenAnd the eggTofu is made of amino acids. Your body makes 11 different amino acids, but we need to get nine of them (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, otherwise known as essential amino acids) from food.
daily protein intake
Here’s the million dollar protein question: What is it? The perfect daily protein intake? This actually depends. “The protein intake of Americans is really diverse,” says Self, who sees people go to extremes on both ends.
The Acceptable protein range for adults 10 to 35 percent of calories. If you eat 1,500 calories a day, that means between 38 and 131 grams of protein (1 gram of protein equals 4 calories).
Another way to look at it: Throughout the day, you need at least 0.8 grams of protein per kilogram of body weight. If you are physically active, the number may be higher At a rate of 1.4 to 2 grams of protein per kilogram of body weight, depending on how much you exercise. Don’t forget: in order to find out how many kilograms you weigh, just divide your weight in pounds by 2.2 and this will be your weight in kilograms.
While these numbers may seem intimidating, remember that this is your number daily Goal. If you aim to eat about 25-30 grams of protein (or more, depending on your size) at your main meals along with protein in between when SnackYou should have no problem meeting your needs.
Daily reference intakes: Dietary Reference Intake for Protein (The minimum amount you need to stay healthy) is 56 grams for men between the ages of 19 and 70 and 46 grams for women between the ages of 19 and 70.
“Keep in mind that pregnant and nursing mothers, growing children and teens, and active athletes need more protein,” adds Self. (These groups should target the higher end of the range.)
Do you tend to increase your protein intake? Do not do it.
“Consuming too much protein can be really stressful on our kidneys because that’s where it all gets processed,” Self says.
The best sources of protein
There are plenty of protein sources – most foods contain a combination of the two or Three of the three major nutrients: carbohydrates, fats and protein. Contains up to 1 cup of kale some protein (about 0.6g).
Here is an alphabetical list of some of the best sources of protein:
1. Beans and legumes
Legumes are the go-to source for protein for vegetarians And eat the plant. Try a variety of Fava Beans (about 13 grams per cup) to lentil (about 18 grams per cup) and Peanuts (technically not a nut, with over 7 grams per ounce) to black beans (about 15 grams per cup).
Like quinoa, that gluten free ‘grain’ is technically a false pills. Whatever you call buckwheat, it’s also full of protein. 1 cup of cooked buckwheat bulgur Saves nearly 6 grams, and so does it Soba noodles cup (Made from buckwheat flour).
3. Chicken and other poultry
Chicken is easy to cook and readily available, and is a versatile source of protein. Chicken breast contains 21 grams of protein Per 3 ounces cookedWhile Chicken thighs contain a slightly smaller amount. White meat poultry, such as chicken and turkey breast, without the skin, is the healthiest way to eat this type of protein.
4. Dairy products
The best sources of protein in dairy products are low-fat Greek yogurt (More than 24 grams per cup), low-fat cheese (28 grams per cupand skim milkAbout 8 grams per cup). Cheese also provides a lot of protein but also more fat, especially saturated fat.
A large, whole egg contains more than 6 grams of protein. Keep added fats to a minimum during the cooking process, for example, don’t add cheese, cook on a nonstick skillet with cooking spray, or try poaching or poaching eggs.
6. Lean beef and pork
7. Nuts and seeds
of almonds (Approximately 6 grams) to cashews (More than 4 grams) and walnuts (More than 4 grams(for hulled sunflower seeds)Approximately 6 grams), a 1-ounce serving of nuts and/or seeds offers a portable way to sneak some protein in.
8. Protein powders
Protein shakes can be a very convenient way to increase your protein intake. If you want to keep it simple, all you have to do is mix the powder with some water! Just make sure to choose a high-quality powder without any unnecessary and unhealthy ingredients.
chilogie It gives you 17 grams of whey protein or 16 grams of plant-based protein without any artificial flavors, colors or preservatives. It also offers 6 grams of fiber to help you stay fuller for longer.
11. Tofu and Tempeh
Personalize to your liking
“The best sources of protein are the ones you tolerate best,” Self says. So, if chicken suits you well, this is a great option. (She recommends raising poultry if available). But if black beans “make you feel good, it’s a good protein source,” she says. (She suggests soaking it first, to make it easier to digest.)
“Our bodies are all different,” she says.
Different types of protein
Here are two different ways to identify proteins:
One indicator of a good source of protein compared to other few is the number and levels of different amino acids it contains. Proteins are “complete” if they contain all nine essential amino acids (the building blocks of protein) in sufficient quantities.
While all animal proteins contain all of these essential amino acids, soybeans are the only complete plant protein. But don’t get too caught up in the whole talk versus the imperfect one. If you’re on a plant-based diet, aim to eat a variety of different protein sources to help ensure you’re getting all the different essentials. Amino acids.
It is up to you whether you want to get protein from meat, poultry, seafood, eggs, dairy products, nuts, seeds, beans and/or legumes. One factor to consider is the amount of saturated fats in the protein foods you eat. Some cuts of red meat or other animal proteins can be high in saturated fat. Lean proteins are your best bet for overall health.
Protein and weight maintenance
protein May be useful When it comes to appetite regulation, protein consumption has been linked to helping you feel fuller for longer.
Symptoms of protein deficiency
“True protein deficiency is rare,” Self says. This “deficiency usually manifests as ascites, which is the accumulation of fluid in the abdomen and muscle atrophy.”
But if you have been consistently low on protein over an extended period of time, you may want to check with your health care provider. Some of the possible symptoms of protein deficiency may appear in some of the ways listed below. But again, it is always best to consult a healthcare professional if you have any concerns about your protein intake.
Possible symptoms include:
- Hair loss or dry and dull hair
- Soft and brittle nails
- Brown and patchy pigmentation of the skin
- poor wound healing
- low energy
- muscle weakness