Protein is a critical component of a healthy, balanced diet. According to Harvard University, almost any diet can provide necessary amounts of this essential macronutrient. However, some dietary protein sources are considered to be nutritionally superior to others. Fatty protein sources, such as processed meat, whole-fat milk and hydrogenated oil, can cause serious health problems. Consider eating high-quality, low-fat sources of lean protein.
Beans
According to the Mayo Clinic, beans and other legumes are a filling, high-protein substitute for meat. All beans, including black beans, red beans and lima beans, provide considerable amounts of protein with no fat or cholesterol. The Mayo Clinic notes that beans provide both soluble and insoluble fiber, as well as micronutrients, such as folate, potassium and magnesium. Consider using beans as a side dish, meat substitute or an ingredient in dips and casseroles.
Chickpeas
Chickpeas are extremely rich in protein but contain almost no fat. According to NutritionData, a single serving of chickpeas contains nearly 15 g of protein. Unlike many plant-based protein sources, chickpeas provide a complete spectrum of amino acids. These nutritious legumes are used as key ingredients in high-protein meat substitutes such as falafel. Both yellow and green varieties of chickpea exist; either product may also be labeled "garbanzo bean" or "ceci bean."
Soy
According to Medline Plus, a service of the U.S. National Library of Medicine, soy products such as edamame and tofu act as natural sources of protein. Soy can be used to manufacture meat substitutes, such as vegetarian "hot dogs" and "chicken"; these foods are much lower in fat and cholesterol than the products they imitate. Medline Plus also reports that soy can effectively reduce levels of total and low-density lipoprotein, or "bad," cholesterol.
Red Meat Cuts
According to the Mayo Clinic, the leanest cuts of beef, pork and lamb include the tenderloin and sirloin cuts. These portions are typically very low in fat and contain relatively low quantities of cholesterol. The Mayo Clinic also reports that lamb chops, pork chops and leg cuts contain low ratios of fat compared to protein.
Poultry
In general, turkey and chicken contain slightly less fat than red meats. However, the Mayo Clinic notes that some poultry cuts actually provide higher amounts of fat and cholesterol because they include the animal's fatty skin or dark meat. To keep your fat intake low, select skinless cuts of chicken breast or turkey breast. According to the Mayo Clinic, the leanest form of poultry is de-skinned, all-white breast meat.
Ground Meats
The Mayo Clinic advises consumers to seek ground meats with labels stating that they consist of 90 percent lean cuts. Ground chuck contains the lowest quantity of fat compared to other forms of ground beef. When selecting ground poultry products, select ground turkey breast meat or low-fat ground chicken. Soy-based alternatives can also act as a healthy substitute for higher-fat ground meats.
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