Low Fat Foods High In Protein
Low-fat diets can be an effective way to lose weight, and there are often two ways to go about it– with foods high in protein and foods high in carbs. For reducing hunger pangs and cravings as well as to head off some of the side effects of obesity, more and more people are discovering the benefits of foods high in protein.
Why Foods High In Protein?
Protein, said to be the building blocks of cellular growth, is found throughout the body in the form of muscle, bone, skin, hair, blood and other tissues. When decreasing calories and fat intake, adequate intake of foods high in protein can definitely help prevent muscle loss , which, in turn, helps the body burn even more fat.
Still, while many proteins may have the same benefits for the body, not all foods high in protein are the same. Which of the foods high in protein are the best sources of this valuable nutrient? Foods high in protein can come from either animal or plant sources. Often, both animal and vegetable protein probably have the same effects on health– it’s what else is available in those foods high in protein that makes the difference.
Foods High In Protein From Animal Sources
Fish are definitely the best animal-sourced foods high in protein and low in fat. Three ounces of seafood like fish and shellfish, can offer high levels of – between 10 and 23 g of protein, with the highest levels coming from clams, crab, cod, flounder, haddock, halibut, mackerel, ocean perch, pollock, trout, rock fish and scallops. These provide at least 20 grams of protein as well as iron, calcium and potassium, not to mention heart-healthy omega-3 fatty acids.
Poultry are also among the foods high in protein that are low in fat–in fact, it is often said to be a complete protein source. Skinless, boneless chicken and turkey are lean meats high in protein and low in saturated fat, with a 100-g skinless chicken breast containing 31 grams protein and just 3.6 grams of fat, while a 100-g turkey breast contains 30.1 grams of protein and 0.7 g fat. Duck and goose, while also foods high in protein are far higher in fat.
Beef, pork, or lamb, are also foods high in protein. Beef, for instance, is among the foods high in protein that are considered good for building muscles mass and strengthening the immune system– but you will need to make sure to choose the leanest cuts, as well as moderate portion sizes. As much as possible, avoid processed meats such as hot dogs, bacon, or ham in order to lower risks of cancer and other diseases such as hypertension and diabetes.
Aside from meats, there are other very good foods high in protein that may also be derived from animal sources. Cheeses and other dairy products, for instance, are among the foods high in protein and low in fat– providing, you choose correctly. Low-fat cottage cheese, for instance, made from either 1 per cent or 2 per cent milk fat, is one of the most versatile foods high in protein, providing at least 15 grams of the nutrient per half-cup with only 100 calories and 2 grams of fat per 1/2-cup serving. Regular cottage cheese (made of 4 percent milk fat) is not bad either, containing116 calories and 5 grams of fat per half cup.
Cheddar and parmesan are also good foods high in protein, providing 10 grams per 1-ounce serving for parmesan and 8 grams per 1-ounce serving for cheddar. Easy to incorporate into your diet, these foods high in protein can be grated as a topping or melted and used as cheese sauce on vegetables, a garnish in soups, a sauce for other or pair with fruits for a nutritious snack. Yogurt, another dairy product is also a food high in protein– a 6-ounce serving of nonfat plain strained, Greek-style yogurt contains 18 grams of protein and plenty of calcium besides.
Eggs are also excellent and complete foods high in protein, with a medium-size egg providing 6 grams of protein not to mention 1.3 mg of iron, beneficial amounts of vitamins D and B12, and approximately 250 milligrams of choline.
Plant –Based Foods High In Protein
Beans, nuts, and whole grains, are excellent foods high in protein as well as healthy fiber, vitamins, and minerals. Beans, for instance, are great foods high in protein as well as fiber and B-vitamins. Edamame – the young soybean– makes for a great snack and provides around 20 grams of protein per half-cupful while boiled black beans provide around 15 grams. Soybeans can also be taken in the form of tofu (soybean curd), another versatile food high in protein, and considered one of its best sources.
Similar to beans, lentils are foods high in protein that are also members of the legume family. Extremely high in fiber and protein, one cup contains 1 g of fat, 16 g of fiber and 18 g of protein.
Grains such as quinoa, wheat, and oats are also great vegetarian foods high in protein. One cup of cooked quinoa contains 4 grams of fat, 5 grams of fiber and 8 grams of protein, while other grains, whether cooked by themselves or made into whole-grain breads, can be excellent foods high in protein and fiber. Oatmeal, requires special mention as it not just contains protein but also contains both soluble and insoluble fiber. Soluble fiber helps lower cholesterol while insoluble fiber aids in digestion. One cup of cooked oatmeal contains 4 grams of fat, 4 grams of fiber and 6 g of protein. Although not as high in protein as other foods high in protein, 6 is still good.
While nuts may be higher in fat compared to other plant-based foods high in protein, these are often the heart-healthy kind– with omega 3 fatty acids. A 1-ounce serving of nuts offers anywhere from 4 to 7 grams of protein.