In this article, we look at providing you with alternative protein options for your daily diet.
Making sure we get enough protein each day is an essential part of keeping a well-balanced diet. Failing to do so can lead to an individual suffering from a whole host of problems which range from problems with the liver, skin and hair, a loss of muscle mass, a weakened immune system, constant hunger, extreme fatigue, mood problems and swelling.
To ensure that you are getting enough protein one should make sure that at least 10% of their daily diet comes from protein. Multiplying your weight in pounds by 0.36 will give you your daily recommended amount of protein in grams. The majority of people have no issues meeting this dietary requirement. Problems with protein deficiencies can be more common, however, with people that take part in regular strenuous training schedules. Nutritionists have pointed out that very active people need about twice as much protein as the average person or roughly 0.5-1 gram of protein for every pound of body weight each day.
For these types of people getting enough high protein health food can be a little more challenging. Not only is it challenging but it can also become very tiresome. Eating large amounts of chicken each day can become boring very quickly. Taking the time to learn more about new foods that are high in protein is important. With this in mind, we've provided you with a list of alternative protein options.
Pumpkin seeds: These seeds are a great high protein health food and contain plenty of omega-3 fat. Each serving has around 7 grams of protein. They are also reported to contain anti-cancer properties and antioxidants.
Amaranth: One cup of amaranth contains around 29 grams of protein. As well as being a grain high in protein it is also gluten-free and contains anti-inflammatory properties. The grain is growing in popularity in recent years after being highlighted online for its health benefits. Amaranth can be added to soups or consumed as an alternative to rice.
Black beans: Black beans are around three times cheaper than chicken, beef, or fish, and loaded with fiber, folate, potassium, and protein. They are known worldwide as a high protein health food and are an excellent source of protein. one cup of black beans contains 15 grams of protein.
Lima beans: Lima beans are packed with cholesterol-lowering fiber making them a very healthy protein source. Each cup contains 9 grams of protein. They can be enjoyed with hummus, soup and alongside eggs. It is important to note that these beans must be cooked thoroughly before being consumed. Failure to do so can result in a person being poisoned. Rest assured, however, that the beans are considered safe to eat after being cooked for just 10 minutes.
Chickpeas: Chickpeas are an excellent source of protein and contain 15 grams per cup. You can use them in a variety of dishes from salads, curries and chili con Carnes.
Greek yogurt: Did you know that in just one 200 gram pot of plain, low-fat Greek yogurt there are as much as 20grams of protein? As well as being a high protein health food Greek yogurt also acts as an excellent choice when mixing it together with fruits for deserts.
Artichokes: Artichokes don't contain as much protein as other foods on this list. Nevertheless, you can still get close to 5 grams of protein from just one artichoke. They are really good on top of pizzas or served with salad.
Quinoa: These seeds are full of protein and are naturally gluten-free making them the first choice for a high protein health food for many vegans. On average 1 cup of quinoa is thought to contain around 9 grams of protein. Quinoa is also great when added to salads and soups.
Cottage cheese: A favorite among bodybuilders for good reason. This diary product is full of quality protein and in just half a cup there are around 15 grams of protein. Cottage cheese can be enjoyed with a wide range of foods including pancakes, fruit, potatoes and lasagne.
Whole milk: If you don't suffer from lactose intolerances than drinking a glass of whole milk is a great way to add some fast protein to your diet. Each glass of whole milk contains 9 grams of protein.
Lentils: Best known for being consumed in soups lentils are a fantastic way to ensure you get high amounts of protein. A cooked cup usually contains around 14 grams of protein. Lentils are also packed with fiber which helps to keep you feeling fall. A perfect choice of foods for dieters.
Tofu: A favorite among vegans and vegetarians for good reason. Tofu is packed with amino acids and contains around 10 grams of protein per 100 grams.
Tempeh: Tempeh is made from soya beans and is similar to tofu. Whilst it is not as popular as tofu, it does contain more protein. It offers over 20 grams per cup.
Cheese: Not only is cheese tasty but it's also packed with protein. The amount of protein found in cheese will differ depending on the type of cheese, however, parmesan has the must with around 40 grams of protein per 100 grams. The healthiest cheeses out there are Mozzarella, Feta and Rican.
Keeping your diet high in protein without constantly eating the same foods need not be of concern. The above lists just a few of the high protein health food that contains high amounts of protein. There are many more sources that we can provide for you on request. You do not have to eat huge amounts of meat each day either too. There are alternative protein options out there that allow you to achieve your daily allowance. There are plenty of plant-based proteins that provide fantastic sources of protein. If you are getting bored of eating the same types of protein why not experiment a bit using some of the above foods? Rather than focusing on just one type of protein, it may be better to focus on eating a wide variety of foods. This can ensure a person gets a healthy balance from many different protein sources.