Alternate Sources of Protein

For many women, finding the right amount of protein for their diets can be challenging. Especially if you’re not particularly fond of meat, you prefer to eat vegetarian, or you’re simply tired of the same type of meals week after week.

There’s really no reason to worry about the amount of protein you’re getting, because most Americans actually consume much more protein than their body actual needs. Keep reading for a look at different ways you can add protein to your diet without having to resort to filling your menu plan with animal (meat) protein every day.

Whole grains: Whole grains are a fantastic source of protein. If you’re looking for the number one whole grain, I recommend quinoa. It’s full of essential amino acids, which are necessary for good health. There are other whole grains that are great sources of protein as well. Consider brown rice, barley, flax, and whole grain breads for example. They are also cost-efficient, especially if you buy your whole grains in bulk.

Beans, lentils and legumes: All different types of these are excellent choices for your protein needs. Although the list here is far from complete, these are a few of the options you have when choosing beans for your protein needs. Black beans, split peas, chickpeas, kidney beans, lima beans, navy beans and many more options will all provide more than enough protein for your body’s needs.

Eggs: Eggs can supply you with many vitamins and minerals in addition the the quality protein you receive when eating them. Vitamin A, riboflavin, several of the vitamin Bs, calcium and potassium are the main benefits following the protein value in the natural, single-food source. Eggs are also one of the few foods that naturally contain vitamin D.

Soy and tofu: Soy is such a versatile product you’ll always find different ways to use it in your cooking. Soy is yet another fantastic alternative for assuring you achieve all your protein needs. Whether you choose tofu or other soy products such as soy milk, soy nuts or even soy cheese you can be assured you are definitely receiving appropriate amounts of protein in your diet. And for those of you who are trying to watch what you eat, but still crave some sort of sweet or dessert on occasion, you can even choose soy ice cream.

The bonus with many tofu and soy products is that they are fortified with other nutrients as well. Normally you will find they have additional calcium, vitamin B12 and iron added to them to ensure you get as much health benefit as possible from what you’re eating.

Hemp: Hemp seeds contain all of the essential fatty acids and amino acids your body requires to remain healthy. The seeds can be eaten raw, made into hemp milk (similar to soy milk), used for tea as well as other baking. The leaves can also be used as a part of your salad! Its protein benefits are comparable to other sources such as meat, milk, eggs and soy.

Whey: Whey is what’s left over once milk has been curdled and strained, such as in the process of making cheese. This is another great source of protein, and here’s a little explanation of why it’s one of the most popular choices of supplements to food sources. Whey protein surpasses even the egg white standard (the number one natural source of protein). This means it is even more efficient at being digest and absorbed by your small intestine while still in its original form. As a result of this, it’s thought that the amino acids from whey protein enter the blood stream faster than other sources of protein.

Various protein powders: There are many different protein powders available everywhere from your local health food store to your pharmacy. They are made with dried protein sources such as whey, casein (milk), soy, egg white (albumin) or hemp seeds. They are most often used in meal replacement products such as shakes or bars, and are most often used by body builders. However, they are recommended by certain low-carb diets as an alternative to various meals. These powders are easy to use, as it’s normally just a case of adding water or low-fat milk, stir and drink.

As you get used to the fact that these ‘shakes’ are your meal, you’ll find it easier to be fulfilled with a liquid meal. However it does sometime take some time for your brain (and your stomach) to realize your body is getting all of the nutrition you need, and you may subconciously feel hungry even after using a meal replacement product.

As you can see, you have many choices available in order to ensure you get enough protein in your diet. There’s no need for meal after meal to contain meat, and these choices can help you to achieve a more flexible menu plan while still supplying your body with all of the nutrients it needs to remain healthy.

The Power of Protein

Protein packs quite a powerful punch when it comes to your diet. It’s an important part of each cell housed in your body. Both your nails and hair are created of mostly protein, and your body uses protein in order to build and repair tissue found throughout your system. Protein is needed for the creation of a variety of body chemicals such as hormones and enzymes. When it comes to the building and strengthening of skin, bones, muscle and blood, protein is one of the most important components.

The body needs quite large amounts of protein, as well as certain fats and carbohydrates. These are referred to as macronutrients, where as vitamins and minerals are micronutrients due to the relatively smaller amounts needed.

While your body can create “storage” of fats and carbs, the same can’t be said for proteins. This means that when your body needs access to protein, it requires you to consume some sort of protein source. This doesn’t mean eating a continual source of protein, all day every day, is the answer to this need. Our body’s requirement for protein may be less than you think, so you might want to read on to get a better understanding of protein, our body’s need for it and some ideas how to get the right amount.

How Much Protein Is Enough?

Some people have been known to say that the consumption of extra protein will result in the production of more muscle. The truth of the matter is the only way to create muscle is by exercising. Consuming extra protein will not result in you automatically having extra strength. The U.S. Department of Health and Human Services offers these guidelines:

• Three daily servings, or a total of seven ounces of protein is all that teenage boys and active men require.
• Most women, some elderly people and children aged 2 to 6 need only consume two daily servings of protein. This is the equivalent of five ounces.
• For older children, teenage girls, active women, and most men the guidelines recommend two daily servings, or the equivalent of six ounces or protein.

The different types of protein you include in your diet can have a determining role in overall health, as well as how successful your weight loss efforts are. It’s not recommended to consume large quantities of processed meats for your protein sources. These have been linked to many health issues such as increased risks of heart disease, colon cancer and Type 2 diabetes. Processed meats can also make it more difficult for you to successfully lose weight, and maintain your weight loss goals.

A variety of nutrition experts have given their recommendations for dietary protein sources. They include:

• Fish: offers not only protein but heart-healthy omega-3 fatty acids and normally less fat than meat.
• Poultry: This is a great source of protein, and you can eliminate most of the saturated fat by removing the skin.
• Beans: Beans can provide you with more protein than any other vegetable source. They are also high in fiber which helps your digestion, and also keeps you feeling full for a longer period of time.
• Nuts: One ounce of almonds can provide you with almost as much protein as one ounce of broiled steak with little to no fat content (i.e. ribeye).
• Whole grains: One slice of whole wheat bread gives you not only 3 grams of protein, but is also a valuable source of fiber. The more whole grains included in your choice of bread, the higher these values normally are.

So if you decide to cut back on your carbohydrate intake, or just be choosier when you decide on what protein to consume don’t lose track of the big picture. Cutting out ALL carbs isn’t necessary. Choosing the right ones, along with appropriate servings and types of protein can make the best difference possible.