You should consume plenty of protein-rich foods daily in order to keep your blood sugar levels stable, your energy up, and your metabolism functioning properly. You may be consuming enough protein, but are you consuming the right types?
When you think about protein, the first thing that comes to your mind is probably animal-based protein. However, there are plenty of vegetarian options, which are abundant in this nutrient.
What Is Protein and Why Is It So Important?
Proteins are long chains of amino acids, i.e., the crucial molecules you get from your diet. Additionally, amino acids are present in a wide range of foods, including fish, eggs, dairy, meat, seeds, beans, and vegetables.
You should eat enough protein since without it you may fall into poor health and your body may begin to break down muscle tissue to get the amino acids you need to survive.
Protein is actually used in each cell in your body and plays a vital role in building muscle mass, helping balance hormones, enhancing digestion, improving neurological function, and more. The consumption of protein-rich foods is also useful for preventing weight gain because it makes you feel full. In addition, protein requires more work for your body to digest compared to refined carbohydrates.
Moreover, protein helps in the production of neurotransmitters, such as melatonin, serotonin, dopamine, etc.
What’s more, it is also responsible for the production of enzymes, antibodies, and hormones, which help transport substances around your body.
These 10 Foods Possess a Higher Amount of Protein than an Egg:
One egg is around 50 grams and possesses about 6 grams of protein. But, the following foods contain more protein per 50 grams:
– Pumpkin Seeds
50 grams of pumpkin seeds have about 8 grams of protein. Pumpkin seeds are packed with magnesium, which is a mineral responsible for energy utilization in your body. The regular consumption of these seeds may help destroy parasites. You can add them to your salad or eat them as a snack.
– Hemp Hearts
50 grams of hemp hearts contain 16 grams of protein. Furthermore, hemp hearts are also abundant in omega-3 fatty acids. You can add them to your smoothie or sprinkle them on your salad.
– Almond Butter
50 grams of almond butter possess about 10 grams of protein. Almond butter is also high in manganese, Vitamin E, biotin, and healthy fats. You can add it to your favorite smoothie.
50 grams of tahini contain about 10 grams of protein. It is actually roasted and crushed sesame seeds that have potent anti-inflammatory properties. Additionally, sesame seeds are high in minerals and vitamins, such as manganese, magnesium, and zinc. You can eat tahini with steamed vegetables such as cauliflower and broccoli.
– Flax Seeds
50 grams of flax seeds have about 9 grams of protein. These seeds are also an excellent source of omega-3 fatty acids that help reduce inflammation. They are also rich in fiber that can help keep you full. Make sure you always eat ground flax seeds, so that your body can digest them easily. Also, they should be freshly ground to help preserve the oils. You can use them in baking as an egg substitute or add them to your smoothie.
– Nutritional Yeast
50 grams of nutritional yeast possess about 25 grams of protein. Nutritional Yeast, also referred to as Noosh, is also high in Vitamin B12. You can add it to your salad.
– Cacao Nibs
50 grams of cacao nibs contain about 7 grams of protein. Moreover, cacao has the living enzymes that aid in digestion. It also abounds in calcium, magnesium, and fiber. You can take it as a snack when you feel peckish.
50 grams of spirulina contain 28 grams of protein. It is a type of algae that could help in heavy metal detoxification. Spirulina is packed with B vitamins, magnesium, potassium, and Vitamin K. You should add a small amount of it to your smoothie.
50 grams of chlorella possess 29 grams of protein. It is another type of algae, which could help eliminate heavy metals from your body. Chlorella is rich in magnesium, iron, calcium, Vitamin A, and many other nutrients. You can add a small amount to your greens shake or smoothie, or simply mix with some water and consume.
50 grams of dulse possess 16 grams of protein. It is a sea veggie that also contains a high amount of fiber, iodine and potassium. You can add it to your salad or soup or use it to make wraps.
How Much Protein Do You Actually Need?
You should get enough protein, so that you can supply your body with the nutrients it needs. But, a number of people are getting too much protein by consuming an excessive amount of meat. This can make you acidic as well as put a large strain on your liver.
As you should get enough not too much protein, make sure you avoid consuming an excessive amount of protein-rich foods.
According to the WHO, you should get a minimum of at least .13g/lb of protein per bodyweight on a daily basis in order to prevent muscle wasting and stay alive.
Some experts suggest eating between .2g – .8g/lb of protein daily. Of course, how much protein you consume per day depends on your frequency, type and duration of your physical activity; goals; age; etc.
- Johnson, Cynthia. ˮ101 High Protein Foods: Discover The Top Protein Rich Foods!ˮ
- Eades, Michael. ˮProtein Power: The High-Protein/Low Carbohydrate Way to Lose Weight, Feel Fit, and Boost Your Health-in Just Weeks!ˮ;