The body needs protein and its components, amino acids, for numerous important structures and metabolic processes. Meat is perhaps the best known source for dietary protein since it contains more protein per serving than most other foods, but its high content of saturated fat and cholesterol make it a less healthy choice. Fortunately, you have several other options for protein with additional nutritional benefits.
Dairy Products
Milk, cheese, yogurt and other dairy products make great protein options due to their status as a complete protein, protein sources that provide all essential amino acids that the body needs to function. You should choose low-fat and fat-free dairy options to lower saturated fat intake, according to the Harvard University School of Public Health.
Legumes
Legumes include beans and peas. They contain high amounts of protein, but they are considered incomplete sources. Therefore, you must complement them with other foods to ensure that you obtain all essential amino acids. Substituting beans for meat in foods, such as chili or salads, maintains their protein content while adding healthy fiber.
Eggs
Eggs provide 6 g of protein each, according to the American Egg Board. They are also another source of complete protein. The yolk has almost 50 percent of an egg's protein content, but if you are watching your cholesterol levels, you may remove the yolk before cooking and still obtain a considerable amount of complete protein.
Nuts
Like legumes, nuts are an incomplete protein source, but they are considered a great source of protein due to the high amounts of the essential amino acids they do contain. They also have fiber and heart-healthy monounsaturated and polyunsaturated fats that make them better choices than animal protein sources. You should choose nuts in their natural state without salt and sugar coatings. You can also choose nut butters, but make sure you select all natural options that do not contain added sugar.
Soy
Soy, a special type of legume, has received a considerable amount of press regarding their protein contents and other health benefits, such as reducing cholesterol. Dietary experts agree that soy products, including soymilk and soybeans, make an excellent choice for protein. However, they advise consuming soy in moderation due to a lack of evidence regarding the long-term effects of isoflavones, a plant-made estrogen that soy contains in high quantities.
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