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Top 10 high protein foods

High protein foods that any person should consume:

 High protein content seems to be a common thread in the diet trend, which promises to help you lose weight and gain muscle. Low-calorie, high-protein foods are in high demand among people who want to lose weight or build lean muscle, according to a new study.

What is protein?

Three major macronutrients are indispensable for the growth and maintenance of our bodies. They are:

Proteins, Fats and Carbohydrates. Since proteins help us build our muscles without affecting the other areas of our health, they are known as the building blocks of our body. It also occupies a pivotal role in cell growth and development, adding more substance to the name that it has been conferred upon.

Protein rich food recommendations for both vegetarians and non-vegetarians.

Eggs: These are some of the greatest sources of protein for any person and ensures that you maintain a balanced diet by providing you with all the essential nutrients you require for the day-to-day functioning of your body. An egg has 6 grams of protein, and the perks don’t end there. Unlike some other sources of protein, the nutrients offered by an egg comes in easily digestible forms. To take an egg daily, one can maintain an organized eating schedule that incorporates an omelette into the diet every morning, without compromising on the rest of the diet. A small cup of tea, a boiled egg and an omelette can provide you with the best start to your day.

Soya: This is the optimal option that provides a variety of benefits in addition to the daily protein supply if you are dairy intolerant. Even if you aren’t dairy intolerant, you can safely consume soy every day in the form of fortified tofu and soy-based drinks. Many vegans have taken to soy milk as a prudent alternative to conventional dairy milk in recent times. A 100 g serving of tofu contains a respectable 8.1 grams of protein.

Shrimp: Worried about the excess calories that your protein intensive diet contains? Do you lose sleep over the detrimental effects that such a diet is having on your fitness and physique? Worry not as there a multitude of options out there which can ensure a steady influx of protein without you getting too large for your pants. Shrimp is one of the best low-calorie alternatives for any fitness enthusiast. A significant benefit that shrimp offers is the fact that there are barely any carbohydrates, and about 90% of the calorie content comes from the proteins. When you consume a serving of shrimp which is about 85g(3 ounces) the nutrients you get are:

84 calories, 17.8 grams of protein, and 0.9 grams of fat. Today, the world is seeing a big spike in the number of people with severe iodine deficiency. Shrimp is one of the best natural sources of iodine which only fortifies its virtues in helping people manage their diet.

Edamame: The name may be unfamiliar to most people, but it occupies a privileged position among the foods with inordinate amounts of protein. They are sometimes cheekily called immature soybeans. Even if they don’t sound appetizing to your ears, it’s an indelible fact that they can augment your physique with a generous supply of proteins. A cup of shelled edamame weighing 156 grams is a reservoir of 188 calories, 18.4 grams of protein and 8 grams of fat.

What are the most popular vegetarian protein sources?

There are a number of vegetarians and vegans around the world who shun animal products due to moral or cultural reasons. But that doesn’t allude to any implication that vegetarians and vegans can’t build their bodies like non-veg eaters. In fact, they too have plenty of protein-rich options to choose from. Let us see some of the more popular vegetarian foods with high protein content.

Lentils: With 9 grams of protein per 1/2 half cup of cooked lentils, these are robust powerhouses of this vital macronutrient. As an added advantage, this also offers eight grams of fibre per serving. This will, therefore, undoubtedly make the mouths of vegetarians water and make their muscles stronger. Fibre is very gentle on your heart and makes your stomach full too!

Hemp seeds: With a rich amalgamation of proteins and omega-3 fatty acid, these are sumptuous options for any vegetarian looking for protein sources. They offer 4 grams of protein per tablespoon. They can be sprinkled on smoothies and devoured without hesitation.

Peanut butter: Peanut butter, when spread on a nice, hot toast, has not equal in the world of food.  Offering 7 grams of protein per 2 tablespoons, this is full of fat, fibre and proteins and therefore provides the eater with a complete package of nutrients. They can be used on toast, or the peanuts can be blended into smoothies, or the peanut butter can even be modified into peanut sauce for delicious dishes.

Almonds: It’s like the cousin brother to peanut butter when we consider the array of nutrients that this puts on the table. For every ounce, almonds offer 6 grams of protein. And just like its cousin, the peanuts, almonds too contribute the dashing trio of fat, fibre and proteins to your diet. They are also versatile like the peanuts and can be utilized as almond butter, or can be sprinkled on several dishes.

Quinoa: This occupies a coveted position among the plant proteins because this provides all nine vital amino acids, which makes it a complete protein. This also doles out a generous 8 grams of protein per cup when cooked. Just like the other plant-based proteins we talked about, this too gives the consumer the added benefit of fibres but providing 5 grams of fibre per cup.

Chia seeds: The last in this exhaustive list is the chia seeds. Its contribution of protein is a little modest when compared to others that we have discussed and offers only 3 grams of protein per 1 tablespoon. But these also provide the precious trio of protein, fibres and omega-3s making it a favourite among vegetarian protein enthusiasts.


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