What is High Protein Foods?
Protein is an essential macronutrient that is made from twenty basic building blocks called amino acids. There are two types of amino acids: Essential and Non-Essential amino acids. Essential amino acids are those amino acids that our body can’t synthesize and which we required from outside sources whereas non-essential amino acids are those amino acids that our body can synthesize by itself, and which are not required from outside sources.
Out of twenty amino acids, nine are essential amino acids which are: Histidine, Leucine, Isoleucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.
How much Protein to be consumed daily:
According to the National Academy of Medicine, recommended amount of protein for an adult is a minimum of 0.8 grams of protein for every Kilogram of body weight per day.
Millions of young children worldwide were not getting enough protein and facing the problems of malnutrition, growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death. However, deficiency of protein is uncommon in developed nations like the US.
Sources of Proteins :
There are 2 major sources of proteins:
- Animal-based foods which include meat, poultry, eggs, and dairy foods
- Plant-based foods which include Fruits, vegetables, Grains, nuts, and seeds
Animal-based foods tend to be a good source of complete proteins, while plant-based foods often lack one or more essential amino acids.
List of some best high protein foods
- Animal-based food:
Also called white meat. Chicken, turkey, and duck are one of the best and most common sources of protein. Many dishes can be prepared with chicken like chicken soups.
Seafood like fish, crustaceans, molluscs, Tuna, etc. can also be a good source of proteins. Tune fish also serves a high amount of omega-3 fatty acids which is good for heart health.
3) Dairy Foods:
Milk, Cheese, and high protein Yoghurt are some of the good sources of protein. There are many varieties of cheese, and it has a very high amount of casein protein. Some cheese also has whey proteins along with casein proteins.
4) Red meat:
Red meat includes unprocessed beef, pork, lamb, veal, mutton, and chevon. Red meat contains a high amount of myoglobulin, and its muscles are distributed as red fibres.
5) Processed meat:
Processed meat such as bacon, hot dogs, sausages, and cold
Plant Based foods
Soy is one of the best plant-based food containing high protein. It contains about 12.5g of protein per 100g of Soy and gives about 140 Cal of energy.
It contains about 11.8g of protein per 100g and gives about 360 cal of energy. It has many micronutrients also along with protein.
It contains about 8.5g of protein per 100g and gives about 76 Cal of energy.
It contains about 14.1g of protein per 100g and gives 495 Cal of energy.
It contains a very high amount of protein (21.2g per 100g and gives 584 Cal of energy).
Nuts like peanuts, almonds, walnuts, and hazelnuts contain a very high amount of protein and give a lot of calories. Among nuts, peanuts is having the highest protein
Reasons to eat more protein
- Reduces Appetite
With less amount of food, protein makes you feel full because protein reduces the level of the hunger hormone ghrelin.
- Increases Strength
Protein is the building block of muscles, and it helps in maintaining our muscle mass and promotes muscle growth while doing strength training.
- Boosts metabolism
Making use of nutrients in the food and digesting the calories is referred to as the thermic effect of food (TEF). Protein has a much higher thermic effect. High protein intake significantly boosts metabolism and increases the number of calories we burnt.
- Maintains Blood Pressure
High blood pressure is one of the major causes of heart attacks. Studies show that higher protein intake lowers blood pressure.
- Helps in repairing body injuries:
Protein forms the main building blocks of our tissues and organs; hence it can help our body’s injuries to repair.
Proteins are the building block of muscles that helps in gaining muscles and strength. It helps us in staying fit and in burning body fat. It can repair organs and tissues. Proteins can be obtained either from animal-based foods and Plant-based foods. Although plant-based foods lack one or more essential amino acids animal-based foods contain almost every essential amino acid.
- How much protein should a healthy consume require daily?
As per ICMR, a healthy adult would need about 0.8 to 1g of protein per kg of their body weight
- When should one take protein supplements?
Fitness enthusiasts recommend taking a protein supplement 15-60 minutes after vigorous exercise (supplements should only be taken when daily protein requirements was not fulfilled .
- Are there any risks associated with eating too much protein?
Yes, overconsumption of proteins may lead to an increased risk of health complications.