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Either because you want to become vegetarian, or because you want to improve your diet, we present here a list of foods with more protein
We have heard in medical appointments or our parents say that the best diet is one with high levels of protein. Even if it is with the best intentions, how true is this?
It happens that indeed they had reason to recommend high-protein foods. According to the Consumer portal, the protein has several functions in our body: material to grow and rebuild tissues and bodies, regulating the activity of the cells, enhance the immune system, provide energy in case of lack of carbohydrates, etc.
It is also important to mention that proteins are composed of amino acids that are not produced by the body, so the only way to have them is through diet. The amino acids are isoleucine, Leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. It is considered that the protein is best between many of these essential amino acids have.
If the food contains all the essential amino acids in adequate amount, are called proteins of high biological value. If it contains only some, are of low biological value. Unfortunately for those who have a diet without animal protein consumption, proteins with high biological value are these, because the plants tend to be deficient in any of the amino acids. However, this shortcoming can be compensated by combining different plant foods.
Here's a list of foods with the highest protein level according to the Healthline portal.
Eggs have several advantages, such as being loaded with vitamins, minerals or brain nutrients, but their greatest attraction is their high protein content. This is increased even more if you only eat the egg white, which is almost pure protein.
A large egg contains about 6 grams of protein.
Perfect for a snack, almonds are popular for containing fiber, vitamin E and magnesium. Also, your protein load is not negligible either: 6 grams for every 28 grams you consume. They can also be combined with pistachios or cashews.
If you eat without the skin and well seasoned, chicken breasts can be one of the most desired dishes to fill with protein. A grilled chicken prey contains 53 grams of protein.
Another animal protein that's very healthy not only for its protein load, but also for having omega 3 fatty acids, the best type of fat for the heart. The most recommended is salmon, because 46% of content is protein.
Although we have been taught in children's programs to despise it, broccoli is a great source of vegetable protein. In addition to vitamin C and K, fiber and potassium, several of its bionutrients are believed to help prevent cancer. As for its protein content, for each cup (96g) of chopped broccoli, there are 3 grams of protein.
These legumes rich in fiber, magnesium potassium and other nutrients are some of the most popular plant foods in terms of protein content. This has made them the favorite of vegetarians and vegans. One cup of lentils (198gr) contains 18 grams of protein.
Perfect for breakfast, oatmeal is a nutrient-rich food. In addition to containing fibers, thiamine and magnesium, it is also very rich in protein: in only half a cup of raw oatmeal there are 13 grams.
LatinAmerican Post | Juan Gabriel Bocanegra
Translated from "¿Cuáles son los alimentos con más proteína?"