Protein repairs cells and tissues, stabilises blood sugar, and satisfies hunger. Proteins aren't all alike. To lose weight, get stronger, and improve health, eat lean protein.
Dietitian Julie Upton, MS, RD, CSSD, says eggs are the best protein. Eggs have the most bioavailable amino acids. Eggs have a biological value of 100, meaning the body uses them efficiently. Beef gets 80. Only whey protein (104 biovalue) is higher. " High-quality proteins include low-fat dairy, seafood, and lean poultry.
Chicken and turkey breast without the skin "are ideal for building and repairing tissues and maintaining lean muscle" "[Lean chicken breast] is a good source of B vitamins, which are essential for DNA synthesis, energy production, and brain health. It also contains selenium, an antioxidant important for immune and thyroid health.
2. Skinless Poultry Breast
These fatty fish are some of the highest quality protein sources because they are packed with protein and naturally low in sodium and saturated fat, while being excellent sources of omega-3 fats, an anti-inflammatory and heart-healthy fat. Salmon may help weight loss because it lowers fasting insulin levels, they say.
3. Salmon and Sardines
Most plant proteins lack all nine essential amino acids. The Nutrition Twins recommend a varied diet for vegans and vegetarians.
4. Plant-based proteins
Tofu is a complete protein made from soaking, grinding, and crushing soybeans. A half-cup serving of firm tofu contains 10 grammes of protein. Tofu is rich in isoflavones, which protect against heart disease, osteoporosis, and some cancers.
Pistachios are another high-protein snack nut. They contain fibre and unsaturated fat. All three nutrients in pistachios make them a powerful appetite suppressant.
Lentils lack cysteine and methionine, but you can still eat them. They're a plant-protein powerhouse. One cup provides 18 grammes of protein and 15 grammes of cholesterol-lowering fibre, a third of daily needs. "They're packed with procyanidin and flavanols," say The Nutrition Twins.