Protein consumption is important for your body. Proteins are not only in meat, in fish and chicken. There are other healthy options that you might be ignoring that are very affordable, can fit on a budget, are tasty and easy to prepare. Some of them also offer complete protein.
Eggs are satisfying, nutritious and very versatile. They contain high quality protein (6 grams per unit), they are low in fat and calories (77 to 78). They are also loaded with vitamins, minerals, and antioxidants. The Bonus: Egg yolks are one of the few foods that contain vitamin D naturally.
It is important that you know that not all proteins are in the whites, they are also in the yolk. At the center are most of the nutrients, including vitamins B6 and B 12, folic acid, pantothenic acid, and thiamine. All the vitamins A, D, E and K in the egg are found in the yolk. The yolk also contains more calcium, copper, iron, manganese, phosphorus, selenium and zinc than the white, according to data from Egg Association of North Carolina.
Lentils are an inexpensive source of protein, vitamins, complex carbohydrates, and fiber. Half a cup of lentils has 10 grams of protein. They are low glycemic, low in fat, and low in calories.
These legumes too They are full of potassium and are a source of folate and iron. Iron helps transport oxygen throughout the body, which increases energy production for your activities and increases metabolism.
Green peas provide plant-based protein. An 89g serving of peas can provide you with 4 grams of protein. Due to high amounts of protein and fiber they contain, green peas are a filling food that It can help you keep your appetite under control.
One cup of beans provides 14.5g of protein. They also provide you with fiber, folate, and iron. They are low in fat, sodium, and have a low glycemic index. They are digested slowly and give a feeling of fullness.
Incomplete proteins from beans can be combined with nuts, seeds, dairy products, or grains at a single meal or throughout the day to produce complete proteins. For example: eat beans with brown rice, couscous, almonds, or cheese.
Yogurt provides high quality protein and strained (Greek) has a higher protein content, due to its higher concentration; 170 grams provide approximately 17g of protein. This food It stands out for its live bacterial content that favors your intestinal microbiota. It also provides you with calcium, phosphorus, rivoflavin and vitamin B12.
You can enjoy it sweet or salty. For a sweet dish, add fresh fruits, nuts or seeds, you can spice with cinnamon and grated ginger. You can also substitute cream cheese, cream, or mayonnaise.
Don’t forget the soy! Offers complete protein
Unlike some plant proteins, soy protein is considered a complete protein that contains all nine essential amino acids that the body cannot make and must be obtained from the diet. Half a cup of boiled soy gives you 15 g of protein. It is also rich in nutrients including B vitamins, fiber, potassium, and magnesium.
It is important that when meat is replaced, it is done with healthy options, not refined grains or highly processed foods. The Harvard Nutrition Source recommends getting your protein from plants when possible and be sure to mix sources so that no “essential” protein component is missing.
Legumes with cereals: perfect combination
Combining beans and other legumes with cereals provides a higher quality protein. What according to FAO, means that the body needs less protein to meet its protein needs and improves nutrition. For example: beans with brown rice.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.