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Protein, as we all know, is an invaluable component of our daily food intake. It is as essential to our basic consumption as it is in specialized diets; there is not one meal plan bent on weight-loss or muscle building that doesn’t include protein in it.
Although there are a lot of protein-rich foods in the industry, there are always the ones that tend to give the best balance between protein content and nutritional value.
Not only are these foods particularly loaded with protein, but most of them are also filled with vitamins, minerals, and essential amino acids needed for the body’s repair and recovery. It pays to know which foods are the best sources of protein for daily intake and meal planning, so this is this current year’s list of top protein-rich foods.
The demand for plant sources for protein has increased for the past years, not only because of the rise of the vegans but also because people are learning to integrate them more in their meal plans. Not only are beans and legumes rich in protein; they are also filled with essential nutrients, and actually are quite healthy and guilt-free to eat.
Eggs are a classic when it comes to protein, especially the whites. Eggs are super versatile and can be used in almost any recipe, but they are even perfect when consumed on their own.
Dairy products, like milk and cheeses, are significant sources of dietary protein. They are also important in the body’s bone-building process. Not too much though, as they also tend to contain a significant amount of fat; cheeses also are high in sodium content, so all of these should be taken in moderation.
Chicken and turkey breasts are famous this year, as most of the menus for weight-loss and muscle-building have these as a central component. White meat provides maximum protein content without the fat, as compared with the red meats. Not to mention chicken and turkey can be cooked in a myriad of ways, making them interesting to cook and prepare.
It was initially believed that these guys’ fat content is the culprit for skin conditions like acne and pimples, but that theory proved incorrect. Nuts are a great source of protein, and its fat content is actually good for the body, especially the brain. It’s good to know that nuts are not only healthy; they can also make you smart.
Eating nuts also help in curbing one’s appetite, as nuts give a feeling of fullness when consumed, thus also aiding in weight loss. Nuts this year are a fave as go-to and power snacks, as they are convenient to eat, and are really tasty.
Of course, lean portions of red meats are also loaded with protein, as these are mainly made of animal muscle. But red meats should be taken in small portions though, as they tend to have significant amounts of fat too.
Beans are not the only plant-based food that is rich in protein; there are also greens such as spinach and broccoli. In the past years, cuisines were able to integrate these super veggies into almost anything—pasta, pizza, and to be the twists in commonly cooked dishes.
Red and white meats are not the only ones known to have a considerable amount of protein; fish and other seafood also provide the body the protein it needs upon consumption. Not only are they protein-rich, but they are also yummy, and have been one of the famous ingredients in gourmet and home cooking too.
This year, the demand for protein powders such as whey protein has increased significantly. Whey protein powder is perfect for people who prefer to drink their protein in the form of shakes, or those who want to consume a set amount of protein without needing to eat much.
These powders are also versatile, as they can either be drunk or be included in cooking, as they don’t have a distinctive taste. There are so many more protein sources to speak about, but these are the ones that are most significant and readily available.
Protein-rich foods are not too hard to find, as they are usually the ones we can see in the local market and the grocery. Not only are these sources healthy, but they are also yummy and versatile.
But like in all food types, these are also to be taken in moderation, for “too much of a good thing is a bad thing”. But all in all, these are great to include in one’s intake, either as basic ingredients in day-to-day cuisine or in planning for diets and gaining muscle mass.
Dietary fiber is a vital nutrient your body needs for the proper functioning of the digestive tract and to help you feel full. Lack of fiber in your diet leads to overeating, high cholesterol, and blood sugar levels, constipation, and hemorrhoids. Whether you want to treat your constipation or lose a few pounds, including the following high-fiber foods will help:
The simplest way to increase your fiber intake is to load up on some bran. Oat bran is a rich source of soluble fiber (12 grams per ounce), which helps in lowering blood sugar and cholesterol levels. On the other hand corn (22 grams per ounce), wheat( 12 grams per ounce), and rice (6 grams per ounce) bran are dense in insoluble fiber.
Insoluble fiber is great for helping you feel full, for weight loss, and for constipation. You can get your daily bran intake by sprinkling them on your favorite hot cereals, pancakes, and muffins or get them via high-fiber cereals.
With 15.6 grams of fiber per cup when cooked, lentils are the best examples of healthy being incredibly delicious. Not only do they make a filling dish, but they’re also loaded with protein and minerals. Lentils are more versatile compared to other legumes and they have shorter cooking time.
Black beans can be thrown into salads, rice dishes and mixed together with other high-fiber ingredients such as sweet potato and peppers to create a heart-healthy and filling meal. With 15 grams of fiber per cup, cooked, black beans are also packed with protein and complex carbohydrates.
We love our artichokes roasted with other vegetables to maximize our fiber and mineral intake but you can have this amazing vegetable any way you want and reap its benefits. We can’t understand why they’re so underrated given their high fiber content (10.3 grams for a medium artichoke) but we will definitely recommend this vegetable for any veggie and non-veg lover as it’s incredibly versatile and can be prepared in many ways.
We’ve been going avocado-crazy recently – who can blame us? They taste great on whole-grain toast and in chicken salads. With 10.5 grams of fiber per cup of sliced avocado, there’s no further explanation needed on why avocados can create a filling breakfast.
Other important nutrients in avocados include omega-3 fatty acids, folate, vitamin B6, vitamin C, vitamin E, vitamin K, and potassium. Sure, avocados are high on calories due to their fat content but they’re rich in good fats, which makes them excellent for heart health.
Looking for a quick fix for your sugar cravings? Try having a cup of raspberries for 8 grams of fiber, a ton of antioxidants and minerals. You can even use raspberries to prepare a breakfast or dessert with coconut, Greek yogurt, or oatmeal.
Figs are different from other fiber sources because they have a balanced amount of soluble and insoluble fiber. One cup of dried figs will give you 14.6 grams of total fiber along with potassium, copper, manganese, pantothenic acid, and vitamin B6. Figs are also great for lowering blood pressure and for preventing macular degeneration.
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