Protein from the Finest Sources

People would be in a terrible position if they didn't have protein. According to StatPearls, this essential nutrient (one of the three macronutrients along with carbs and fat) does more than only build muscle.

it also provides structural support to cells, is an essential component of enzymes and hormones, and is a component of fat.

Thankfully, the majority of us have no problem getting enough protein. An examination of data from 2001 to 2014 indicates that the average daily protein consumption for people in the US is close to 90 grams. 

Although this exceeds the 50 grams recommended by the U.S. Food and Drug Administration (FDA) for a daily value, the authors point out that the FDA's standard is meant to prevent deficiency, not necessarily to improve physiological function. 

But not all proteins are equal. In reality, eating loads of protein from saturated-fat meat can raise cholesterol and injure the heart. Protein can also crowd out healthy foods like fruits and vegetables, according to the American Heart Association.

Protein is higher in thicker, creamier Greek yogurt. The Academy of Nutrition and Dietetics says Greek yogurt thickens and doubles protein by filtering liquid whey from normal yogurt. According to the USDA, whole, unsweetened Greek yogurt offers 8.78 grams of protein per 100 grams, compared to 3.82 grams in plain yogurt.

Eggs are great protein snacks. David Katz, MD, MPH, a Hamden, Connecticut internal, preventative, and lifestyle medicine expert, says eggs are convenient and versatile. USDA says 6 grams per giant chicken egg is a decent value for high-quality protein.

A new study discovered that egg protein is the most digestible, thus the body uses its amino acids more than dairy, meat, and plant-based protein. Eggs decrease hunger, increase immunity, and control blood pressure.

Katz recommends beans for beef poor. They have high fiber, protein, low saturated fat, low environmental effect, and low food expenses, according to research. Dried or canned beans work well. The USDA reports 9 grams of protein and fiber per 100 grams in a half-cup serving.

Looking for filling plant-based protein? Just consider lentils. Protein and fiber enhance stews, curries, and more. The USDA says 100 grams of cooked lentils include 7.9 grams of fiber and 9 grams of protein. Every small legume—brown, green, red, black, or yellow—is healthy.

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