Discussing Protein Sources: Ranking the Best and the Not-So-Great Options for Protein Consumption
In the quest for a healthy diet, understanding the sources of protein that contribute to overall well-being is crucial. Here's a breakdown of the best and worst protein sources to help you make informed choices.
The Best Sources of Protein
Lean, minimally processed animal proteins and select plant-based complete proteins offer the most benefits for your health.
- Animal-based proteins such as lean meats (skinless chicken, pork loin, lean beef), fish, eggs, milk, and cheese are complete protein sources, providing essential nutrients like B vitamins, iron, and zinc.
- Certain plant-based proteins, such as soy products (tofu, edamame), quinoa, hemp seeds, and tempeh, provide all essential amino acids and offer fiber and other nutrients important in a healthy diet.
- Legumes like lentils and beans, while incomplete proteins alone, can be combined with grains (e.g., rice or wholegrain bread) to create a complete amino acid profile.
- Nuts and seeds (pumpkin seeds, hemp seeds) are good protein sources with healthy fats and fiber, making them valuable in a balanced diet.
The Worst Sources of Protein
Avoid protein sources that provide incomplete proteins with poor amino acid profiles, lack complementary nutrients, and are highly processed with added sugars, unhealthy fats, or excessive sodium.
- Processed meats (e.g., sausages, deli meats) and some commercial protein bars can increase health risks despite their protein content.
- Protein powders laden with added sugar, artificial sweeteners, and preservatives should be used sparingly, if at all.
- Collagen or gelatin-based proteins, which do not supply all essential amino acids, have limited nutritional value compared to other proteins.
Examples of Best Sources:
| Source | Protein Quality | Additional Benefits | |-----------------|---------------------|---------------------------------| | Skinless chicken | Complete protein | Low fat, B vitamins, iron | | Tofu/Edamame | Complete plant protein | Fiber, calcium, zinc | | Lentils + grains | Complementary proteins | Fiber, iron | | Hemp seeds | Complete protein | Healthy fats, fiber |
Examples to Limit:
| Source | Reason to Limit | |-------------------|--------------------------------| | Processed meats | High sodium, unhealthy fats | | Protein bars high in sugar & fat | Added sugars and fats reduce health benefits | | Gelatin | Incomplete protein; limited amino acids |
By following this approach, you can support a varied diet that meets protein needs healthfully and sustainably.
Additional Benefits of Protein-Rich Foods
- Beans and legumes are a great source of fiber, which helps keep you fuller longer.
- A diet high in protein may help lower blood pressure, decrease the chance of diabetes, aid in weight loss, build muscle, supply nutrients to the body, regulate hormones, aid in digestion, increase exercise recovery, and lower the risk of injury.
- Beans and legumes provide B vitamins, fiber, folate, zinc, calcium, potassium, and phosphorus.
- Chicken breast is a versatile source of lean protein, providing about 27 grams of protein per 3-ounce serving.
- Beans and legumes, such as garbanzo beans, lentils, kidney beans, split peas, navy beans, cannellini beans, mung beans, soybeans, pinto beans, lima beans, Great Northern beans, black-eyed peas, and black beans, are good sources of protein for those following a vegan or vegetarian diet.
Moderation is Key
Choosing lean grass-fed meats, Greek yogurt, cottage cheese, part-skim or naturally lighter cheeses, and using them in moderation can be part of a healthy diet.
- Lean, minimally processed animal proteins and select plant-based complete proteins like skinless chicken, fish, eggs, milk, cheese, soy products, quinoa, hemp seeds, tempeh, lentils, and beans offer numerous health benefits, providing essential nutrients such as B vitamins, iron, zinc, fiber, calcium, and other nutrients important in a healthy diet.
- However, it's important to avoid protein sources that provide incomplete proteins, offer poor amino acid profiles, and are highly processed with added sugars, unhealthy fats, or excessive sodium, such as processed meats, protein bars high in sugar and fat, and gelatin.
- Incorporating protein-rich foods into a healthy diet can provide additional benefits, including helping lower blood pressure, decreasing the chance of diabetes, aiding in weight loss, building muscle, supplying nutrients to the body, regulating hormones, aiding in digestion, increasing exercise recovery, and lowering the risk of injury.
- Foods such as beans and legumes, which are a great source of fiber, can help keep you fuller longer, while chicken breast is a versatile source of lean protein, providing about 27 grams of protein per 3-ounce serving.
- Following a diet that meets protein needs healthfully and sustainably, and using protein-rich foods like lean grass-fed meats, Greek yogurt, cottage cheese, and part-skim or naturally lighter cheeses in moderation, can be part of a balanced health-and-wellness plan that includes fitness-and-exercise, skin-care, therapies-and-treatments, and proper nutrition, including healthy-diets and weight-management.
- Medicare benefits may cover certain nutritional services, such as medical nutrition therapy, for individuals with specific conditions like diabetes or kidney disease, to help manage their health through dietary changes and appropriate supplement usage.
