Protein is a real buzz word in the dieting industry these days, but what is the best source of protein? Actually, what exactly is protein? Protein is a substance found in our food that is made up of amino acids. Protein is essential for muscle growth and repair and also leaves you feeling full. Dieticians agree that in order to lose weight you need to assume adequate amounts of protein.
Most people think of steaks as good protein source, this is in part due to some great marketing by meat boards worldwide. Steaks are a great source of protein, containing approx. 28 grams of protein per 100 grams, but it also contains 31 grams of fat.
If you enjoy eating meat then the best one to eat is turkey breast. Every 100 grams of turkey breast will provide 23 grams of protein and only 2 grams of fat. Not only does turkey provide a source of protein it is also delicious to eat. Whether you eat the turkey breast hot with steamed vegetables or cold as part of a turkey salad you are sure to enjoy your meal.
The other meat you could consider would be chicken, a favorite of both dieters and bodybuilders the world over. Chicken breast provides you with 26 grams of protein per 100 grams with 4 grams of fat. Grilled chicken breasts with steamed vegetables; cubed chicken breast on a kebab or a chicken salad any of these options make a great protein rich meal.
Rather than eat meat, however the best form of low fat protein is found in the sea. Tuna contains 24 grams of protein and only 1 gram of fat per 100g while Flounder also has only 1 gram of fat and 21 grams of protein per 100g. The worse fish to eat is trout which gives 24 grams of protein and a whopping 4 grams of fat as opposed to the 31 grams found in a lean beef steak.
A good thing about adding fish to your diet is that as well as the myriad of health benefits fish provides it also helps to burn fat. Fish is also extremely fast to cook which is always important to consider in our hectic lifestyles.
Eggs are also a great source of protein providing 13 grams of protein per 100g. Eggs have received a lot of criticism over the years because of the high levels of cholesterol found in them. Recent research, however, has found that dietary cholesterol has little effect on blood cholesterol which makes eggs a safe' food once again.
Eggs are also an extremely versatile food that can easily be added to your diet whether scrambled for breakfast, as an omelet for lunch or in a frittata for dinner.
For vegetarians legumes, nuts, seeds and grains all supply some protein, but besides soybeans, these proteins are incomplete. What this means is that they need to be taken in combination so if you eat beans during the day you will also need to eat grains in order to provide a complete protein source for your body.
According to the Colgan Institute the best vegetarian sources of protein that contain over 20% protein and under 20% fat per 100grams are soybeans, split peas and kidney beans.
In conclusion, for diet smart protein look to the sea. A variety of fish will provide you with a delicious diet that will keep you feeling full, looking good and burning fat.
References:
Optimum Sports Nutrition & The New Nutrition both by Dr Michael Colgan
Harvard School of Public Health
The-low-carb-way.com
www.betterhealth.vic.gov.a u