Increasing your protein intake may help with weight loss and can enhance lean muscle mass development. Seek protein from a variety of sources, but try to stick to ones high in saturated fat, advises the Harvard School of Public Health. Both animal and vegetable proteins offer low-fat options that can help you achieve your dietary goals.
Significance
One of the concerns with diets that call for increased protein is the potential for over consuming saturated fat. The American Heart Association recommends you eat just 7 percent of daily calories from saturated sources found in animal products such as meat and full fat dairy. A study following over 120,000 people over a 26 year period published in the September 7, 2010 issue of the "Annals of Internal Medicine" found that high protein, low carbohydrate diets based on animal sources correlated with higher rates of cardiovascular disease and death. People in the study who emphasized vegetable sources of protein experienced a lower rate of death.
Types of Foods
Vegetarian sources of protein, such as beans and legumes are low in fat and high in nutrition. Pair them with a grain to make a protein that offers a complete amino acid profile. Many fish, including shrimp, water-packed canned tuna, tilapia and cod are low-fat, high protein options. White-meat poultry without the skin also offers a low-fat protein source. Egg yolks do provide important nutrients such as choline, says the website The World's Healthiest Foods, but do contain the egg's fat. Egg whites offer 3.5 g of protein each, with no fat.
Benefits
Eating a diet higher in protein helps you feel more satisfied because it takes a while to digest, stabilizes blood sugar levels and causes a slight elevation in your metabolism says the Harvard School of Public Health. Choosing beans as a low fat protein source adds fiber and antioxidants to your diet. Red meat is usually a protein that is higher in fat, and limiting it to less than 18 oz. per week can help to reduce your chance of developing colon cancer.
Considerations
Not all fats should be avoided. The Institute of Medicine, or IOM, recommends a minimum of 20 percent of daily calories to come from fat to support vitamin absorption, hormone production and healthy skin and hair. Certain proteins, such as salmon and nuts, offer healthy unsaturated fats which do not raise your cholesterol. Consider including these proteins in your diet to enhance health.
Caution
Eating a diet containing as much as 35 percent of daily calories from protein is acceptable, according to the IOM. However, do not let an increase in protein push out other healthy nutrients that come in the form of whole grains, fruits and vegetables. Cut back on highly processed carbohydrates to improve health.
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