Protein is an essential nutrient that makes up muscles, cartilage, skin, and hair. It is crucial not only for weight management but also for a healthy life. In particular, one egg (63g) contains 6g of protein, making it a representative protein source. However, eating the same food too often can be tiring. Web MD, a health medical portal, has compiled and introduced several foods with higher protein content than eggs, consulted by Shruti N, MD, an infectious disease doctor.
1. Chickpeas & Lentils
Chickpeas, which were introduced as one of the world's five major healthy foods in the American health magazine Health, provide about 8g of protein per half cup and have been enjoyed for a long time since ancient Egyptian times. Recently, hummus spread made by crushing chickpeas is popular, and there are ways to put chickpeas in salads or make them into soup. Chickpeas are rich in protein as well as fiber, which helps maintain satiety for a long time, making them perfect for weight and health management.
Lentils, also called 'lens beans' because they resemble a convex lens, also provide about 8g of protein per half cup, which is similar to the amount you can get from 1 ounce (about 28g) of lean steak. Lentils are diverse in color, such as brown, green, black, yellow, red, and orange, and cook faster than beans, so there is no need to soak them separately. If you put brown beans in veggie burgers, green beans in salads, and red beans in spicy curry, you can enjoy food with your eyes. In addition, lentils help lower blood sugar and insulin levels. According to a study published in the Journal of Nutrition of the American Society of Nutrition, people who consumed lentils instead of rice or potatoes showed a 20-30% decrease in blood sugar levels.
2. Cheddar & Cottage Cheese
Cheddar cheese is full of other nutrients such as calcium, zinc, phosphorus, and vitamins A and B12, including about 7g of protein per ounce. Since the fat in dairy products is not good for heart health, you should buy low-fat products. Furthermore, it is necessary to pay attention to product selection as it may be high in sodium, which causes obesity and various chronic diseases.
Cottage cheese, one of the fresh cheeses, contains nearly 12g of protein in half a cup, and has the advantage that it goes well with other foods because it does not have a strong taste. In particular, it contains casein, a slowly digested protein, which can maintain satiety for a long time and prevent blood sugar spikes. On the other hand, it is low in fat and carbohydrates, which is helpful for diabetics. You can add protein by consuming it with fruit or adding it to pancakes. Furthermore, it is recommended to use low-fat cottage cheese for health maintenance.
3. Almond Butter
Almond butter is not as well known as peanut butter, but it contains 7g of protein in 2 tablespoons. It is rich in heart-healthy fats, making it a good food to replenish energy before exercise. Almond butter can be made at home if you have a blender. It can be used by adding cinnamon, vanilla extract, curry powder, and nutmeg, known as nutmeg.
4. Hemp Seeds & Pumpkin Seeds
Hemp seeds, the seeds of hemp, are derived from a type of cannabis plant different from marijuana and are not related to addiction. Hemp seeds are a high-protein food containing 9.5g of protein in 3 tablespoons and are a good source of omega-3 and omega-6 fatty acids along with magnesium, iron, calcium, zinc, and selenium. Studies have also shown that the types of fat in hemp seeds help reduce inflammation and alleviate menopausal symptoms and symptoms of certain skin conditions. You can mix it with smoothies or make hemp milk and enjoy it with your morning cereal.
In addition, although pumpkins are used and pumpkin seeds are often discarded, pumpkin seeds are a food rich in nutrients, including protein. One ounce of shelled pumpkin seeds contains 8.5g of protein, as well as being rich in zinc, iron, copper, magnesium, potassium, and selenium, so you can get enough vitamins and minerals by consuming only a small amount a day. There is a way to consume it as a snack with apples or put it in oatmeal, granola, and homemade bread dough.
5. Shrimp
Shrimp is an excellent source of protein, providing more than 17g of protein even if you eat only about 4 ounces (about 113g). Furthermore, it has the advantage of being low in calories, fat, and mercury, and easy to cook because it cooks quickly. If you are thinking about your health, we recommend eating grilled shrimp with marinara sauce in pasta instead of eating shrimp fries with breadcrumbs.
6. Quinoa
Quinoa is a high-protein food containing about 7.5g of protein per cup and contains all nine essential amino acids. Arginine, one of the amino acids, is effective in glucose metabolism and appetite suppression, which is helpful for diabetics. Quinoa is also a good source of fiber. Quinoa, which is naturally gluten-free, has the advantage of being easy to prepare like rice. It has a bland taste on its own, but you can use it in salads or grain bowls, eat it as a hot cereal, or fry it like popcorn.
7. Jerky
Jerky is a high-protein food containing up to 15g of protein per ounce, but it is low in calories and fat, which is good for weight management. Most of them are also low in carbohydrate content, so it can be a good choice for those interested in low-carbohydrate diets. It is generally considered to be made from beef, but there are jerky made from pork, turkey, salmon, as well as elk and ostrich. Jerky, a high-protein food, contains additives such as salt, sugar, and nitrates in many product groups, unlike food, so it is necessary to check the ingredients. It is recommended to check sodium, sugar, and chemicals on the label and purchase or make it yourself at home.
[Copyright (c) Global Economic Times. All Rights Reserved.]
