Protein is a vital part of the diet, essential for maintaining the structure of the human body. Protein should make up a considerable part of your diet. While animal products are usually considered the main source of the nutrient, some vegetables can be high in protein as well. Here are a few food sources that can easily provide the level of protein the body needs.
What is Protein?
Protein is one of the three macronutrients, along with fat and carbohydrates. Protein is made up of substances known as amino acids. There are 20 amino acids. Of these 20, nine are considered "essential" because your body cannot produce them naturally and, therefore, they must be obtained through the diet. Proteins that contain all 20 amino acids are called "complete proteins" and are the most useful in the body. Protein's main role in the body is building and maintaining body tissue. Protein is also used as enzymes and hormones.
It is recommended that your diet consist of approximately 10 to 35 percent protein. This translates to at least 200 calories of protein if you are on a 2,000-calorie diet.
Eggs
An easy way to incorporate high levels of protein into your diet is by eating eggs. One large egg can contain 6 grams of protein, so eating a few per week can dramatically increase your protein intake. The trick to eating eggs is understanding the difference between the egg white and egg yolk. All the protein in the egg is found in the egg white. In addition, the egg white does not have any of the fat. However, the yolk contains many beneficial vitamins and minerals. Therefore, if you eat eggs regularly, you may want to consider simply eating the egg whites, while incorporating the whole egg into the diet occasionally.
Meat
Consuming animal products can be the easiest way to raise your protein intake because they are so highly packed with the nutrient. Beef is no exception. It has a high protein concentration. However, beef can contain excessive amounts of fat and be high in calories. An alternative to red meat is chicken and fish. Both chicken and fish are high in protein but low in fat. These lean meats are often a healthier alternative when trying to get protein into the diet.
Soybeans
Do not forget about vegetables when looking for protein sources. Some vegetables can be high in protein, especially soybeans. While all beans contain protein, soybeans are the best source. A single cup of soybeans can provide 29 grams of protein. Additionally, soybeans do not have the fat and calories that animal products contain. Beans can easily be added to a salad or another dish.
Lentils
Lentils are another vegetable that provide ample amounts of protein. One cup of lentils has 18 grams of protein and less than one gram of fat. For vegetarians or those looking for a healthier alternative, vegetables like lentils are a great choice.
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