Protein Foods – Top 10 Best Protein Sources
Protein – the building block of life
Protein-rich food currently has the reputation of boosting the metabolism and thus making an important contribution to a functioning fat metabolism. Studies confirm that protein-rich food keeps you full for longer and prevents food cravings from occurring in the first place. Previously only an issue for athletes and vegans, suddenly more people than ever are concerned about whether they are meeting their daily protein requirements. As a rule of thumb, adults should consume 0.8 g of protein per kg of body weight per day. For a man weighing 70 kilos, this would be 56 grams of protein, which should be integrated into the daily menu.
Plant or animal protein?
Opinions have been divided here at the latest since the conditions in local slaughterhouses have not only documented the misery of the animals, but also that of the people who have to work there under the most adverse conditions. The decision to consume meat or animal products in general can and must be made by everyone. Those who prefer a vegetarian or vegan diet out of conviction, for ethical reasons and for the benefit of animals and the planet need not fear a lack of protein (see top 10 protein suppliers). However, if you do not want to do without meat, you should definitely pay attention to quality and origin. The same goes for eggs and dairy products. Quality instead of quantity should be the top priority. Discussions about which protein sources to give preference have now taken on almost religious traits. Both sides have good arguments, and numerous medical studies have been published for both sides in the meantime, which prove their supporters right and put the opponents in their place.
The fact is: Animal protein has long been considered “higher quality” than that from plants, as the amount of essential amino acids it contains is higher, which the body cannot produce itself. The good news: In the meantime, research has brought a new key figure into the discussion for those who are undecided: the biological value.
The combination is unbeatable
The more similar the proteins from food are to the body’s own protein building blocks, the higher the biological value and the better this food can be absorbed and processed by the body. The next piece of good news: the biological value can be increased with simple food combinations. If the combination of vegetable and animal protein takes place, an optimal supply of the body is guaranteed.
For example, an egg has a biological value of 100 and is also used here as the basis for the calculation. If you combine egg with potatoes, a biological value of 134 is achieved.
The top 10 protein suppliers (in grams per 100 grams)
Soya granules (43 g) Lupine beans (40 g) Soya beans (36 g) Harz cheese (30 g) Serrano ham (30 g) Red lentils (27 g) Beef (25 g) Peanuts & Linseed (25 g) Almonds (24 g) Salmon (20 g) If you miss the much-vaunted dairy products in this list: quark and cottage cheese can only have 13 grams of protein per 100 grams of product. An egg also only weighs 13 grams. What is surprising in many cases: beef is far behind in 7th place, and fish and seafood are not quite as great as many people assume.
Protein powder for sport and diet
A healthy, balanced diet will always cover the protein requirements of an average active person. Athletes can boost their increased protein requirements by consuming additional protein powder. There is now a wide range of whey or whey protein, casein and vegan variants that can definitely keep up with the animal competitors. Added bonus: protein powder ensures a longer feeling of satiety. This can be a welcome effect during a diet or intermittent fasting.
Don’t stress when eating!
The media-led discussion about the correct protein balance has recently experienced a real hype. Fad diets like low carb and keto aren’t silencing the protein debate. If you eat a reasonably varied diet and mainly cook for yourself (no semi-finished or finished products!), you can’t do much wrong when it comes to nutrition. Taking the wind out of the sails of the discussion would take some of the stress out of our everyday lives. And after all, the most important thing when it comes to eating is the enjoyment, not the must!