In order to sustain a robust physique and a balanced diet, protein is an essential macronutrient. However, are you eating the right meals to provide the right amount?
Protein can come from different sources. Here, we separate the wheat from the chaff.
Humans would be in terrible shape without protein. Not only does this essential nutrient form muscle mass, but it also plays a crucial role in hormone production, enzyme synthesis, and cell structural support (it is one of the three macronutrients along with fat and carbs), according to StatPearls.
Luckily, most of us have little issue reaching our needs when it comes to protein. An examination of data from 2001 to 2014 revealed that the average daily intake of protein for adults in the US is close to 90 grams. Although this is more than the minimum 50 grams recommended by the Food and Drug Administration (FDA), the authors point out that the FDA's advice is based on a minimal consumption meant to prevent deficiency rather than necessarily maximize physiological function.
All proteins are not made equally, though. In fact, consuming large amounts of protein from meat high in saturated fat can raise cholesterol levels, which is bad for the heart. Furthermore, the American Heart Association states that consuming too much protein may leave little place for other nutritious foods like fruits and vegetables.
That is why having a well-thought-out diet rich in protein sources might help you feel better overall. However, many people are increasingly curious about which protein sources are superior to others due to the growing popularity of plant-based foods, lean meals, and snacks. Here is a ranking of nine common sources of this macronutrient that builds muscle by nutrition experts.
Top Protein: Greek Yogurt
Greek yogurt is essentially a higher protein variant of conventional yogurt, but you may recognize it as a creamier, thicker version of your favorite tangy dairy dish. According to the Academy of Nutrition and Dietetics, Greek yogurt is created by filtering off extra liquid whey from regular yogurt, which thickens it and doubles its protein content. The USDA states that 8.78 grams of protein per 100 grams of whole, unsweetened Greek yogurt are more than the 3.82 grams per 100 grams of conventional plain whole yogurt. According to the USDA, another thick, strained yogurt that is similar in protein to Greek yogurt is Icelandic yogurt (Skyr).
According to one study that examined the effects of eating Greek yogurt together with resistance exercise, this creamy source of protein not only helps to build muscle mass but also has a host of other health advantages. Furthermore, according to Johns Hopkins Medicine, nutrients like calcium and vitamin D are essential for maintaining a strong immune system, regulating blood flow, and supporting muscle and nerve function, among other aspects of general health. However, before making a purchase, it is crucial to check the nutrition label, advises Los Angeles-based registered dietitian Lauren Hubert. "You may easily believe that the yogurt you are purchasing is high in protein, but in reality, it contains a lot of sugar," the expert states. According to Hubert, going with plain Greek or Icelandic-style yogurt is the best choice. Add some chopped fruit, cinnamon, honey, or maple syrup, or sweeten to taste.
Worst Protein: Plant-Based Yogurt
Plant-based yogurts may not always be an excellent source of protein, even though Greek yogurt is. "The majority of plant-based yogurts do not have a lot of protein," says Essex County, New Jersey-based Alyssa Smolen, MS, RD. "It is better to stick to dairy yogurt, ideally Greek yogurt, if you are trying to have yogurt to complete your protein demands." For instance, the USDA reports that Kite Hill's plain almond milk yogurt has just 3.33 grams of protein per 100 grams and also adds thickening gums and starches. According to the USDA, coconut yogurt has even less protein—just 0.31 grams per 100 grams.
Best Protein: Eggs
Eggs are a great option for a quick protein boost. In Hamden, Connecticut, David Katz, MD, MPH, a specialist in internal, preventative, and lifestyle medicine, claims that eggs offer an easy and adaptable source of healthy nutrients. According to the USDA, they offer a significant high-quality protein value for the money, weighing 6 grams for each giant chicken egg. In comparison to protein from dairy, meat, and plants, a recent study found that the protein from eggs is the most easily digested protein in meals. This means that the amino acids in eggs are more readily available for the body to use. Eggs have also been demonstrated to boost immunity, control blood pressure, and reduce hunger, all of which can help with weight management.
Hubert explains, "I eat eggs every single day. I am a nutritionist." Do not eliminate the yolks, she advises. According to her, "the yolk contains so many high-quality vitamins and minerals." For example, the research above indicates that the yolk contains approximately 40% of its protein. Another study found that the yolk also contains vitamins A, D, E, K, and B12.
Worst Protein: Red Meat
Red meat has significant drawbacks even though it has some of the greatest protein content of any food—29 grams in 100 grams of lean top sirloin, for example, according to the USDA. According to Dr. Katz, red meat is a triple negative because of its consequences on human health, the environment, and the possibility of animal abuse. Increased consumption of red meat, even unprocessed varieties, has been associated with an increased risk of heart disease and type 2 diabetes, as per the findings of two different studies. Katz came to the conclusion that "little [red meat] is preferable."
Best Protein: Beans
According to Katz, beans receive a higher grade than meat does. Based on previous studies, they have a low saturated fat content, high fiber and protein content, minimal environmental impact, and will not break the bank when it comes to groceries. Particularly canned or dry beans are a wise choice: The USDA states that a half-cup portion has 9 grams of protein and fiber per 100 grams.
Worst Protein: Hot Dogs
This is not surprising: Among protein options, hot dogs do not rank very high. Several of the same health hazards associated with red meats also apply to processed meats. A meta-analysis has actually shown that eating red and processed meats is linked to a considerably increased risk of colorectal cancer. A systematic review and meta-analysis also indicates that consuming processed meats, such as hot dogs, raises the risk of ischemic heart disease by 18%.
It has to do with their level of preparation. "A lot of fat and sodium are added to meats during processing, such as processed meats like sausages and hotdogs, which will be less nourishing," explains Hubert. As per the USDA, a standard hot dog has 6.5 g of saturated fat and 472 mg of sodium. This amounts to 20 and 32 percent of the recommended value for saturated fat and salt, respectively, in a single day.
Best Protein: Wild Salmon
You do not have to eat animal products to obtain high-quality protein—the kind that gives your body all the critical amino acids it needs. If you do, Katz suggests trying wild salmon. Why lose control? The USDA states that wild-caught salmon will yield somewhat more protein—25.4 grams per 100 grams—than farmed salmon, which has 22.1 grams per 100 grams. (The Washington State Department of Health explains that this is because farmed salmon have a diet higher in fat, which makes the fish fatter and lower in protein.) Wild salmon does, however, also contain a lot of heart-healthy omega-3 fats.
Worst Protein: Hard Salami
Hard salami, like hot dogs, is a problematic protein due to its high processing level, fat content, and sodium load. According to the USDA, 100 grams of hard pork salami has an amazing 22.6 grams of protein, but it also has 407 calories, 13.4 grams of saturated fat, and 2,260 mg of salt. Once more, having too much of these nutrients may raise your chance of developing heart disease. Limit your intake to one ounce and indulge in hard salami only on special occasions if you are truly wanting it on a charcuterie board or sandwich. To give you an idea, depending on how thinly you cut them, one ounce is approximately three to six slices.
Best Protein: Lentils
Do you want a plant-based protein that will satisfy your hunger? Lentils are a great place to start. Their high fiber and high protein combination can be a pleasant addition to stews, curries, and other dishes. As per the USDA, there are 7.9 grams of fiber and 9 grams of protein in 100 grams of cooked lentils. These little legumes are available in five colors: brown, green, red, black, or yellow. They are all extremely nutritious.
Lentils are among the healthiest foods available in general. According to Amidor, "one of the few foods to be classified as both a vegetable and a protein by the USDA is pulses like lentils since they are so healthy."
Summary
Protein is not just for bodybuilders or professional athletes. Every vital process in the human body is powered by this macronutrient. It is advisable to steer clear of more processed foods like plant-based yogurts, hot dogs, and salami and to rely more on minimally processed foods like beans, wild salmon, lentils, and eggs when choosing your protein consumption. Seek advice from a certified dietician who can tailor advice to your individual needs if you are worried about your intake of protein or where it comes from.
Note:
A good quality protein supplement should provide a high concentration of protein, a complete amino acid profile, minimal additives, easy digestibility, third-party testing and certification, transparent labeling, and an enjoyable taste and texture. By choosing a protein supplement that meets these criteria, you can support your fitness goals and overall health effectively.
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