Protein and carbohydrates are macronutrients. Proteins are the building blocks of the body and carbs are the body's source of energy. The body turns carbs into glucose for immediate energy or stores them as glycogen for the future. The typical Western diet is low in protein and high in carbs. Some health professionals suggest low protein high carb diets are the cause of the obesity epidemic.
Meats and Fish
Meat is composed almost entirely of protein. Lean cuts of meat are healthier because of the lower amounts of saturated fat. Meats and fish are rich sources of many essential vitamins and minerals including B vitamins, zinc, iron and phosphorous. Meat does not contain any carbohydrates unless it is cooked or flavored with sugars, bread crumbs or in a batter. High protein low carb foods include buffalo, yellowfin tuna, range-grazed beef, white meat turkey, elk, venison, pork tenderloin, salmon, halibut and lamb.
Animal Products
Foods made from or by animals are a rich source of protein, however some of these foods are high in carbs. Cow milk for example contains 12 g of carbs per cup with 8 g of protein. Foods from animal sources that are high in protein and low in carbs include: eggs, Calorie Countdown dairy beverage, and most cheeses (with the exception of bel paese, blue crumbled, Gjetost, ricotta, and whey).
No-animal Foods
There are very few products not derived from animal that contain all eight essential amino acids and even fewer that are low in carbs. Nonanimal food sources high in complete proteins and low in carbs include some tofu and tempeh.
Vegetarian Foods
Foods made specifically for individuals on vegetarian diets generally include a mixture of vegetables and legumes. Vegetables tend to be low carb and low protein foods whereas legumes tend to be high carb and high protein foods. Vegetarian foods that are high in protein and moderately low in carbs include: meatless frankfurters, tofu weiners, soyburger mix, and veggie ground soy. Check the labels on all vegetarian foods for protein and carbohydrate content, as the amounts vary from brand to brand.
References
- The Protein Counter; Annette B. Natow and Jo-Ann Heslin; 1997.
- Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005
- Encyclopedia Britannica
Member Comments