Proteins are good right? Everybody says to eat lots of protein so it must be good. However, this is not entirely true. Not all proteins are good. Some of them are high in saturated fats that cause cardiovascular disease. Choosing lean proteins helps ensure you get sufficient nutrition without the downside.
What is lean protein
Lean protein is a food source which has less than 10 grams of total fat, 4.5 grams or less of saturated fat and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion. The proper definition is a 1-ounce serving of protein to 2 to 3 grams of fat.
The gill buddies
Fish which has white flesh are lean and have good protein sources which had under 3 grams of fat. cod, haddock, pollock, flounder, halibut, tilapia, and orange roughy are some examples. You can buy plain fish fillets from the frozen section of the supermarket.
Plain and simple
Yogurt is made when it is strained to remove the liquid whey, leaving a more concentrated product with more protein that’s also thicker and creamier. It contains twice as much as regular yogurt.
A 170-gram of Greek yogurt has 15–20 grams of protein, compared to only 9 grams in a serving of regular yogurt. We recommend plain because this skips the unnecessary sweeteners and can add your own fruit and customize it.
The legume family
Dry beans, lentils, and peas on an average have 100 gram of protein per ½ cup. They are also high in fiber which makes it more filling when you eat them and can lower your cholesterol regularly.
The king of lean meat
One large egg white contains 16 calories. Breaking down the 16 calories, it has only 0.5 gram of fat and 3 grams of protein. This has the lowest fat content compared to all the sources. If you don’t have the time to patience to separate the eggs and make them, you can always buy powdered egg whites from the market. This has minimal or no additives and is pasteurized to ensure food safety. You can also make use of the powdered egg whites with water and use them like fresh egg whites. To spice things up you can mix the later into protein bars, smoothies, shakes, etc.
As simple as it gets:
Simple milk of low-fat variety gives 100 calories. Breaking down the calories of 240 m low-fat milk can give 2.5 grams of fat and 8 grams of protein. Whole milk has 250 calories with 8 grams of fat. Opting for low fat will cut down the calories by 50 gram and reduce your fat intake.
The surprising thing on the list:
Low-fat cottage cheese is on the list. Surprised? We have been taught that cheese is bad for our health right? Well, not exactly. A 113 gram of cheese contains only 97 calories. 2.5 grams of fat with 13 grams of protein is a great deal.
Other sources include:
- Skinless white meat poultry
- Lean beef
- Powdered peanut butter
- Frozen shrimp
- Nuts and nut butter