Nine times out of ten, when I get a new client, they have either tried a high protein diet, are currently on a high protein diet or are curious to learn more about a high protein diet. While protein is essential for tissue growth and repair and helpful for your cognition, digestion and metabolism, it is important to spread your protein consumption throughout the day and to incorporate plant protein into you regimen as well.
Let me highlight a couple of differences between animal protein and plant protein and give you some ways to consume protein healthfully.
Animal proteins such as eggs, meat, chicken, poultry, as well as seafood and dairy products contain all the essential amino acids you need to build proteins within your body. With the exception of dairy foods, most animal-based proteins contain few if any carbs, giving you a high percentage of your total calories from protein. Many protein-rich, animal-based foods such as red meat, egg yolks and dark-meat poultry, are also rich in zinc and heme iron, which is more readily absorbed in your body than the iron in plant-based foods.
Getting your protein from plant-based foods such as soy, quinoa, other whole grains, legumes, as well as nuts and seeds, means less unhealthy (LDL) cholesterol and saturated fat! Proteins from soy and quinoa are classified as complete proteins because they contain all essential amino acids, much like the proteins from animal-based foods. Although not all plant proteins are complete proteins, you can still obtain all the essential amino acids by eating a variety of plant proteins during your day.
The bottom line is that you do not have to choose between animal and plant protein to maintain good health. And you don’t need mounds and mounds of it to be healthy either. Your daily protein consumption need not be bigger than a deck of cards.
Here are some healthy protein-based snack choices I recommend:
- nitrate free jerky
- hardboiled egg
- cottage cheese
- black beans and rice
- hummus and whole wheat pita
- Greek yogurt
- whole wheat bread with peanut butter
I hope you found this information helpful. Keep everything in balance. Don’t consume too much of any one thing and you’ll be on your way to a beautifully healthy lifestyle.