A balanced diet must include protein, but what if you want a dish with a clean protein source that is also low in calories and fat?
Fortunately, you can satisfy your quota by consuming a range of plant and animal protein sources. Although some individuals may benefit from taking more than the recommended 50 g of protein per day, the RDI (reference daily intake) for an average person consuming 2,000 calories per day is 50 g. Concerning recent modifications to the nutrition label, the U.S. The Food and Drug Administration has published information.
Your specific protein and calorie requirements vary according to an individual’s age, weight, height, sex, and level of exercise. Beyond helping to develop and maintain strength and energy in your body and assisting in regulating numerous bodily functions, protein also enhances satisfaction (fullness) and may be helpful in weight management.
The 10 Healthy Sources of Clean Protein
Peter Pace, a certified strength and conditioning specialist and registered dietitian nutritionist, has listed 10 lean, protein-rich foods for you to think about:
1. Fish with white skin: As per information provided by the U.S. Department of Agriculture provides food and nutrition 3.5 ounces (100 g) of simple, cooked white-fleshed fish typically have fewer than 3 g of fat, 20–25 g of protein, and 85–130 calories, making them great protein sources. White fish such as tilapia, grouper, cod, haddock, halibut, and bass are excellent sources of clean protein. These white fish often only carry 10–25% as much omega-3 fatty acid as darker-fleshed fish with higher fat and calorie content, such as sockeye salmon and coho. Consequently, it makes sense to consume both kinds of fish.
2. Unflavoured Greek Yoghurt: Greek yoghurt contains 15-20 g of protein in every 6-ounce (170-g) serving, as opposed to only 9 grams in a portion of normal yoghurt. This is due to the process used to make Greek yoghurt. The liquid whey is removed through straining, leaving behind a more concentrated product that is richer in protein, creamier, and thicker (National Institutes of Health).
3. Lentils, Beans, And Peas: Pulses, which also include peas, lentils, and dry beans, are a type of legume. They are low in calories and packed with fibre, with an average of 8 g of protein per 1/2 cup (100 g) cooked dish. Pulses help make food more filling due to their high fibre and protein content. Additionally, fibre may help reduce your blood cholesterol if you consume pulses frequently. Notably, pulses are deficient in a few critical amino acids. But you may fill those gaps by consuming additional plant protein sources, like whole grains and nuts, throughout the day.
4. White Meat Poultry Without Skin: Avoid dark meat parts like drumsticks and thighs to get the leanest beef. The breasts, breast tenderloins, and wings are all considered white meat. Keep away from the skin if you want to control your calorie and fat intake. 3.5 ounces (100 g) of skin-on, roasted chicken breast provides 200 calories and 8 g of fat, compared to 161 calories and 3.5 g of fat in the same quantity of skinless, roasted chicken breast. The fat savings are the same whether the skin is removed before or after cooking. Generally speaking, poultry roasted with the skin on is moister.
5. Cottage Cheese With Less Fat: A low-maintenance, high-protein food is cottage cheese. It contains (2% milk fat) contains 163 calories, 2.5 g of fat, and 28 g of protein per 1 cup (226 grams). Single-serve containers, flavouring varieties, and the inclusion of active and live probiotic cultures are some of the newest cottage cheese trends. In addition to protein, a half cup of cheese provides between 10 and 15% of the RDI for calcium. Although it is not now common to practise, some food experts have recently recommended that companies add vitamin D, which helps calcium absorption.
6. Fatty Beef: A serving size of 3.5 ounces (100 g) cooked from a lean cut of beef has little more than 10 grams of fat and no more than 4.5 g of fat. Certain phrases, such as “loin” and “round,” such as “fresh beef” that doesn’t have a food label, inform you the meat is lean. For instance, round steak, the eye of round roast, sirloin, and tenderloin steaks are all lean cuts of meat. Choose ground beef at least 90% lean when making a dish. Additionally, a portion of ground meat is a fantastic source of selenium, zinc, and several B vitamins.
7. Low-fat Dairy Milk: Low-fat milk is a simple method to get protein, whether you drink it, use it in cooking, or put it in cereal. Choosing low-fat milk can undoubtedly help you cut back on calories and fat. Although it was formerly believed that drinking whole milk increases the chance of developing heart disease, some recent research suggests that it may assist people in controlling their weight. Before any judgements can be drawn, further research must be conducted in both fields. Consult a doctor or a qualified dietitian if you need clarification on which type of dairy milk is good for you, particularly if you already have high cholesterol levels or heart disease.
8. Thawed Shrimp: Frozen unbreaded prawns are a good option if you’re looking for a high protein-to-calorie ratio. According to research, taking cholesterol in a well-balanced diet does not affect people who do not already have cardiovascular disease or high cholesterol. But other people might be worried about the substantial amount of sodium frequently added to prawns during processing. Most of this sodium is obtained through additives, such as sodium tripolyphosphate, which aids in moisture retention, and sodium bisulfite, a preservative. Look for frozen prawns that only contain naturally occurring sodium if salt is an issue.
9. Bison: Whether you refer to it as bison or buffalo, it is a healthy, clean protein source that might be superior to beef raised traditionally. Bison is sleeker than beef at first glance. When grain-fed cattle (beef) and bison meat were compared, the beef’s sirloin cut and chuck roast contained more than double the fat. Additionally, unlike cattle, which are typically fed grains, bison are more likely to be grown on grass than in a feedlot.
10. Eggs whites: A heart-healthy diet can include raw eggs (cholesterol and all), but if you prefer something a little lighter, use the whites. Less than 0.5 g of fat and 3.5 g of protein, or roughly half of the protein in an entire egg, are present in one white egg. Additionally, egg white protein shakes and powdered egg whites with few chemicals are available. You don’t need to cook these products to assure food safety because they have been pasteurised. Powdered egg whites can be used in place of fresh egg whites by mixing them with water. Additionally, you can incorporate powdered egg whites into drinks, homemade protein shakes, and smoothies.
Anyone looking to gain more muscle will need to include ample amounts of protein into their diet. Since this list has provided you with so many options for protein, you will not have to stick with eating only one type of source for protein. The best part is that the proteins are healthy and clean, free of human intervention.
Sohail has been searching diets and belly fat solutions for over a decade, and manage a pool of trained authors to write articles, which have helped thousands of readers to this date. He has CPD accredited Certificate in Nutrition for Weight Loss besides his MBA degree. He also owns this website, which he founded in 2013 to share his ideas and knowledge. Not to mention he has tried numerous supplements over the years and has an extensive and thorough knowledge on supplements. Besides spending time on his study, research and literature, Sohail loves swimming, gardening and travelling.