Protein is celebrated by doctors and nutritionists for its power to build muscle, repair cells and keep hungry dieters full. The amino acids that make up proteins are the building blocks of the human body, powering everything from cell growth and repair, to building the antibodies that fight infection. The body can’t produce many of these amino acids by itself, meaning that it is vital we consume them through a protein rich diet.
Meat and fish are a major component of the modern diet, and most non-vegetarians easily get enough protein without having to think much about their intake. However, not all sources of protein are healthy options, and whilst eating the right ones can improve overall health and help you trim down your waistline, many meat and dairy products are also high in saturated fats, and could lead to health problems including high cholesterol and cardiovascular disease.
It’s recommended that approximately 10 percent of our daily diets should be made up of protein, which amounts to at least 46g a day for women, and 56g a day for men. Just 100g of chicken breast meat contains more than 20g of protein, so many people will probably find they easily surpass this amount on most days. However, eating a range of the proteins on our list will ensure you meet your protein needs whilst reaping the benefits of a varied diet:
Seafood
Often recommended by doctors and dieticians, seafood is an excellent protein choice thanks to its generally low levels of fat and high protein content. Some oily fishes (such as salmon) are relatively high in fat, but these are heart healthy Omega-3 fatty acids—also proven to benefit everything from your skin to your memory—so you should aim to incorporate them into your diet at least once a week.
White meat (poultry)
The white meat from poultry such as chicken or turkey is extremely lean and a great source of protein. Darker meat and the skin are much higher in saturated fat, however, so should be consumed only in moderation.
Beans and legumes
You needn’t rely on animal products to meet your protein requirements. Beans, chickpeas and lentils are just some of the foods favoured by vegetarians for their protein content, and make an excellent alternative protein source if you’re trying to lower your meat intake. They have the added bonus of being a great source of fibre too, and provide numerous other vital nutrients including iron, zinc and B vitamins.
Nuts
Nuts are another great source of protein and make a handy snack on the go, at your desk or added to your breakfast bowl. Regularly eating nuts such as almonds, cashew nuts and pecans has been shown to lower cholesterol, provide beauty-enhancing vitamin E and act as a great source of vitamins and protein. Some words of warning though—nuts are high in fat and therefore calories, so watch your portion sizes. Regularly eating salted nuts will also push you over your recommended sodium allowance, so try to eat unsalted varieties when possible.
Grains
Given the trend in recent years for low-carb dieting, grains have gained something of a bad reputation. However, not only are whole grains a great source of fibre—and therefore a good way of filling up—many of them also pack a surprising amount of protein. The best grains to eat for their protein power include quinoa, buckwheat and oats, but brown rice and bulgur wheat will also make a strong contribution to your daily intake.
Eggs
Several years ago, doctors warned against eating too many eggs due to their high fat and cholesterol content. This advice has since been overturned, and nutritionists now recommend eggs as a great low calorie protein source that is rich in vitamins, minerals and healthy fats. Starting the day with eggs has been shown to combat pre-lunch hunger pangs and reduce the chances of overindulging later on in the day, making them a dieter’s best friend.
Lean red meat
Your morning bacon sandwich or hamburger at dinnertime are just two examples of unhealthy red meat products that are high in saturated fats, a major contributor to cardiovascular disease. However, red meat eaten in moderation is one of the best sources of protein and iron there is, so there is no need for carnivores to eliminate it completely. Just make sure you always buy lean cuts of meat, cut away any fat, and steer clear from processed meats to ensure you’re avoiding those nasty saturates.
Dairy products
Dairy products including cheese, milk and yoghurt are all good sources of protein as well as calcium—vital for maintaining healthy bones. Greek yoghurt, which is particularly high in protein, makes a great protein packed breakfast, and adding cheese is a good way to increase the protein content of vegetarian meals. Just beware portion sizes of full fat dairy products, as they are high in saturated fat and calories.
Soya products
A staple ingredient of Asian cuisines, soya products such as tofu are now popular in the west as an alternative protein provider to animal products. Try swapping meat for tofu or soybeans in your stir-fry or salad for a healthy protein boost. Although soya products are low in cholesterol and saturates, however, they are still relatively high in fat, so watch your portion sizes.
Quorn
Developed as a meat substitute for vegetarians, Quorn is primarily a fungus that is high in protein, low in fat and produced to mimic the texture of real meat. Replacing regular mince, chicken pieces or sausages with the Quorn varieties is an easy way to lower your meat consumption and saturated fat intake without even having to forego your favourite recipes.
The Benefits of Omega-3
Long-chain Omega-3 fatty acids are found in many types of seafood, but are particularly abundant in oily fishes including salmon, tuna and sardines. In recent years they have been linked to improving heart health, lowering dementia risk and improving skin conditions. They are also particularly important for pregnant women, as they help a baby’s nervous system to develop. The NHS recommends we eat at least one portion of oily fish per week to ensure we get the Omega-3 fatty acids the body needs, but there are also a number of supplements available for people who want to take advantage of Omega-3’s many health benefits.
