List Of Foods High In Protein And Low In Fat And Sugars

Protein is an essential element that acts as enzyme, hormone and transport carriers. The amino acids in proteins function as precursers for hormones and vitamins. Selecting proteins with reduced fat and sugars may help in weight loss as well as decrease your risk for certain diseases. The Food and Nutrition Board has set a minimum daily protein requirement for men and women as 0.8 g of protein per kg of body weight.

Meats, Poultry and Fish

Fat acts as a source of energy and helps with the absorption of some vitamins. The FNB recommends a daily acceptable range as 20 to 30 percent of the total intake of calories. A list of lean protein meats, with little or no sugar, includes: 3 oz. chicken breast, roasted, 27 g protein; 3 oz. center loin pork chop, lean only, 26 g protein; 3 oz. roast beef, eye of round, lean only, 25 g protein; 3 oz. broiled loin of lamb, lean only, 25 g protein; 5 oz. haddock, dry heat cooked, 36 g protein; and 3 oz. of white tuna canned in water, 20 g protein.

Dairy Products

Many dairy products contain some natural sugars and fats. Sugar is changed to carbohydrates in your body and is necessary for energy production, especially in your brain. The recommended dietary allowance for carbohydrates, which includes sugars and starches, is 130 g per day for both adults and children. Dairy products high in protein and low in sugar and fat include 1 cup of nonfat cottage cheese, 25 g protein; 1 cup of evaporated nonfat milk, 19 g protein; 1 cup of nonfat, sugar-free yogurt, 12 g protein; 1 cup 1 percent milk, 8 g protein; and one large egg, 7 g protein.

Whole Grains, Seeds and Nuts

Whole grains, legumes, seeds and nuts are good sources of protein that contain little sugar but may be high in fats and starches. Legumes and beans are also good sources of fiber. The fats in seeds and nuts is usually unsaturated, making it heart healthy. A list of these foods that are low fat and low sugar includes ½ cup of cooked soybeans, 14 g protein; 1 cup of white beans, canned, 19 g protein; 1 cup of raw pearl barley, 20 g protein; 1 cup of boiled lentils, 20 g protein; 1 cup of dry bulgur, 17 g protein; 1 cup of dry, white long-grain rice, 15 g protein; and 1 cup of whole wheat cooked spaghetti, 7 g protein.

Recommendations

When choosing animal-based proteins, choose cuts of meat that are lean and not marbled with fat. The white meat of chicken and turkey are good choices for low-fat selections, as are most fish. Select whole grains that have little or no sugar by reading the labels. Keep in mind that whole grain breads, pastas, legumes, seeds and nuts may not contain high amounts of sugar, but when processed by your body, the starch in these foods is converted into sugar or glucose.