Foods high in protein can be good for a diet because protein is a filling nutrient. Many protein sources are low in sugar so you can avoid foods that spike your blood sugar levels and add extra calories. The healthiest choices are low in saturated fat and cholesterol.
Animal Foods
Meats such as beef, poultry, fish and shellfish are high in protein and not only sugar-free but nearly carbohydrate-free. To reduce saturated fat, choose leaner cuts of beef and skinless, white meat chicken or turkey. Fatty fish is higher in fat and calories, but provide heart-healthy omega-3 fatty acids. Eggs are also high in protein and carbohydrate-free and you can get all the protein and none of the fat or cholesterol if you only eat the whites. Milk and yogurt are high in protein but contain natural sugars from lactose.
Beans and Lentils
Each cup of cooked beans and lentils provides about 13 to 18 g protein, and is low in sugar, with less than 1 g. Beans and lentils are cholesterol-free and low in saturated fat, and high in dietary fiber, which lowers levels of bad LDL cholesterol in your blood. Each quarter-cup of cooked beans counts as a 1-oz. equivalent from the meat group in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Thus, if you are on a 2,000-calorie diet, you should get two cups per week. Good choices include lima, kidney, garbanzo, black and pinto beans.
Soy Products
Many soy products such as tofu and meat substitutes are high in protein and almost sugar-free. Unlike most plant-based proteins, the protein from soy is complete, meaning it provides each of the essential amino acids you need for good health, according to the Harvard School of Public Health. Reduced-fat and fat-free soy products such as light tofu are lower in calories. However, the fat in soy is mostly unsaturated; higher-fat soy products such as meatless chicken or beef are heart healthy. Soy yogurt and soymilk are lower in protein and higher in sugars than other soy products.
Food Bars
Protein bars or low-carbohydrate bars can be high in protein and low in sugar or sugar-free. Plus, the protein is also high quality, if from whey protein or soy protein. If you are having trouble meeting your nutrient needs, such bars can be beneficial if fortified with vitamins and minerals. Choose a bar without too much saturated fat and without partially hydrogenated oils, which contain cholesterol-raising trans fats. Also, read the label carefully because some high-protein bars may also be high in sugar.
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