High Protein Foods: Eat Well Without Overspending

What is Protein:

Protein is a type of macronutrient, alongside carbohydrates and fats, and is necessary for the structure, function, and regulation of the body’s tissues and organs. Proteins are essential for muscle growth and repair, hormone production, immune system support, and enzyme function, which enables biochemical reactions in the body.

To Understand protein in a better way, we also need to understand its relation with Amino Acids.

So, let’s understand What is Amino Acids and what is essential amino acids which human body cannot produce on its own.

Amino Acids:

Amino acids are organic compounds that come together to make proteins. They contain carbon, hydrogen, oxygen, and nitrogen atoms and are sometimes referred to as the “building blocks” of proteins.

There are 20 different amino acids that the human body uses to make proteins.

• Nine essential amino acids that the body cannot produce. They must be obtained from food sources. Examples include leucine, valine, and tryptophan.
• Non-Essential amino acids that can be produced by the body, so it’s not essential to get them from the diet. Examples include alanine, aspartate, and glutamate.

Importance of high protein foods:

Protein is a super nutrient that performs a range of essential functions in the body, from building and repairing tissues to supporting immune health, hormone production, Female Muscle Growth even weight management. To meet these needs, it’s vital to include a variety of High protein foods in the diet, such as lean meats, fish, eggs, dairy, legumes, and nuts, ensuring the body has access to all the essential amino acids needed for optimal health.

Let’s discuss few points on why protein is so important for our body:

Building and Repairing Tissues: Protein provides the necessary building blocks (amino acids) for muscle growth and repair, making it essential for maintaining and building muscle mass. Protein helps repair and replace damaged cells and tissues, which is essential for overall health and recovery from injuries or illnesses.

Supporting the Immune System: Antibodies, which are proteins, are an integral part of the immune system. They identify and neutralize foreign substances like bacteria, viruses, and toxins, helping the body defend itself against infections.

Good Energy Source: Although protein’s primary function isn’t energy production, it can be used as an energy source when necessary. If the body lacks carbohydrates and fats (its main sources of energy), it can break down protein to provide fuel.

Promoting Muscle Growth and helps to Lose body fat: Protein is highly satiating, meaning it keeps you feeling full for longer compared to carbohydrates and fats. This effect helps reduce overall calorie intake, making it beneficial for Muscle growth and preventing overeating which also helps to Lose body fat.

Maintaining Healthy Hair, Skin, and Nails: A diet rich in protein helps keep hair strong, promotes skin elasticity, and supports healthy nail growth. Proteins like collagen, keratin and elastin are essential for the health and strength of hair, skin, and nails. Collagen, for example, provides skin elasticity, helping reduce signs of aging and maintain skin integrity.

Best Source of protein:

Animal Source of protein:

Animal Source of protein are also called as 1^st class protein because they contain all essential amino acids which our body cannot produce on its own. All 9 essential amino acids can only be found in 1^st class protein and all the 1^st class protein are taken from animal source of protein. for example, eggs, chicken meat (first class Non veg source of protein) and milk, curd, paneer, cheese (first class NON veg source of protein).

Plant-Based Protein Sources:

Plant-based proteins are great options for vegetarians, vegans, and anyone looking to diversify their protein sources. While many are second source of protein because they do not contain all the essential amino acids. For example, Lentils, Beans, Soyabeans, Chia Seeds, Tofu, Nuts and Nut Butters (Almonds, Peanuts, etc).

To get all essential amino acids from second protein sources (foods that don’t contain all nine essential amino acids), you can combine various plant-based proteins throughout the day. This method is known as protein complementation, and it involves pairing foods with different amino acid profiles to ensure a complete amino acid intake. Here’s how to do it:

• Rice and Beans: Rice is low in lysine, but beans are high in lysine. They provide all essential amino acids.
• Quinoa and Vegetables: Although quinoa is a complete protein on its own, pairing it with a variety of vegetables enhances the nutritional profile.
• Lentils and Whole Wheat Bread: Pairing lentils with whole-grain bread balances amino acid intake.

Protein Supplements:

Protein supplements can be helpful for people who need a convenient way to meet protein needs, such as athletes or those with higher protein requirements. One of the most popular example of Protein Supplements is Whey protein.  Whey protein is a high-quality, complete protein made from milk. It’s produced as a byproduct during the process of making cheese. Whey protein contains all nine essential amino acids that the body can’t produce on its own, making it an excellent choice for those looking to meet their daily protein needs.

Aside from whey, other common protein powders include Soy Protein, Mixed Plant Proteins, Pea Protein (plant-based option derived from yellow peas)

Incorporating a variety of these protein sources into your diet supports muscle health, immune function, energy levels, and overall well-being. Whether you prefer animal-based proteins, plant-based options, or a combination of both, there are plenty of nutritious choices to meet your protein needs!