Protein has so many health benefits, but not all sources of protein are good for us. Some are high in preservatives, trans fats, and other substances best left out of your food.
Protein is one of the 3 main macronutrients that our body uses, and stores, for energy. Protein is also important for building and maintaining muscle and tissue. Many people increase their protein intake when they’re looking to build muscle. Increasing protein intake while exercising has been shown to enhance muscle mass, strength, and aerobic and anaerobic power in healthy individuals.
Protein also has an incredible ability to satiate hunger. It tells the brain that it is full and doesn’t need to eat more food. This is an important signal for the brain to get. It is key for a healthy diet, especially for weight loss or maintaining a healthy weight. On the same note, protein boosts your metabolism and energy burning levels.
Protein is also needed for healthy bones. We often think about calcium when we think of bone strength, but that’s just one of the nutrients your bones need. They also need vitamin D, vitamin K2, and magnesium (to name but a few of the important nutrients for bone health). Protein was widely believed to deteriorate bones because of its effect on calcium metabolism, but long-term studies found the opposite. Protein, in fact, helps increase bone density, helping to prevent osteoporosis and repair bones post-fracture.
Healthy Protein Foods
Eggs are considered one of the best sources of protein. It’s not that eggs just have protein, they have the perfect type of protein. Protein is made up of 21 amino acids, 9 of which the body doesn’t make and must come through diet. Eggs are considered to have the perfect ratio of all of these acids. That makes eggs the go-to source for adding healthy protein to your diet.
That doesn’t mean they contain more protein per gram than any other food, but they do come with this incredible blend of amino acids:
Amino acids we need from diet:
Amino acids the body can synthesize:
- Aspartic acid
- Glutamic acid
Amino acids the body can synthesize but can be limited by pathophysiological conditions:
Eggs are also a great source of vitamin A, riboflavin, pantothenic acid, vitamin B12, choline, vitamin D, and phosphorus. Most people are lacking in choline, an important brain nutrient. Not getting enough choline can result in liver and heart disease, as well as neurological disorders.
Wild seafood is a great source of protein. Wild seafood, compared to farmed seafood, is a healthy source of fats (omega-3 fatty acids), and important dietary minerals. While the protein levels are near identical between farmed and wild seafood, wild is the overall healthier option.
Seafood is important for neurological and ocular health. This meat is also great for reducing inflammation, which is great for your heart and overall health. Seafood is also a good source of iron and zinc, which are important for many reasons, including hormone regulation and sex drive.
Get fresh seafood whenever you can, and avoid canned fish.
Grass-fed meat is rich in nutrients you won’t find in grain-fed beef. Grass plays an important role in supplying cows with vitamins they can convert, providing you with healthier meat and milk.
A good grass fed cow will be out in pasture, with freedom to move around. This will result in a leaner cow, with higher levels of protein.
Pastured meat or wild game is another great source of protein. There are a few main differences in pastured or wild meat, compared to a farmed/penned counterpart. Wild or pastured meat is lower in omega-6 and higher in omega-3. That is partially due to a diverse diet, but it also has to do with movement. Animals that have the ability to roam, and be active, produce more lean protein, and have less fat. These meats are also typically higher in zinc and iron, two important dietary minerals.
If you don’t eat meat, you can get some healthy protein from nuts. Tree nuts, like almonds or walnuts, supply you with good fats and proteins, which help satiate your hunger, and supply your body with energy.
Nuts have many health benefits, one of which is their neurological health benefits. Nuts improve cognitive function, which is so important as we continue to push our brains, and depend on high cognitive performance on a regular basis.
Nuts are also great for your heart. They are packed with antioxidants that reduce inflammation and improve cardiovascular health.
Between the high fibre levels, low amounts of sugar, and high levels of good fats and proteins, nuts are great for your metabolism and minimizing cravings. Nuts have a high satiety factor, so a few nuts can go a long way to filling you up and keeping you from overeating.
Crickets (and other edible insects)
Environmentally, crickets are probably the best source of protein you could get. These small critters are loaded with protein, and use a fraction of the environmental resources compared to beef, pork, or poultry.
Crickets serve as a great substitute for conventional meat. They are a rich source of protein, zinc, vitamin B12, riboflavin, calcium, and iron. You can also use cricket flour (blended crickets) in your baking to add a healthy source of protein to your diet.