Whether you eat meat as if you opt for fish or vegetables, you are taking proteins whose health effects are more or less the same. The big difference among one another is the source of protein found in these foods containing more than proteins.

For example, if you eat a grilled steak of 170 grams, you are taking 38 grams of protein. Furthermore, this steak contains 44 grams of fat, 16 grams of which are saturated, unhealthy fats.

If, however, you choose to eat the same amount of salmon, you are eating 34 grams of protein and 18 grams of fat, of which only 4 grams are saturated fat. And if you choose to take pulses, as it can be an amount equivalent to one cup of lentils, you are taking 18 grams of protein and only 1 gram of fat.

It is, therefore, important to choose the right source of protein in your diet, trying to minimize the consumption of animal protein, as they are usually accompanied by an excess of saturated fats.

The best sources of protein found in the plant kingdom such as legumes, nuts and whole grains, which are proteins in addition to providing an important source of vitamins, minerals and fiber.

The animal proteins of better quality are chicken, turkey and fish. If you like red meat and do not want to give it up, try to eat sparingly, occasionally and choose cuts that are not too fatty.

Are all the protein same?

Proteins are composed of amino acids. The human body is able to produce some of these amino acids by itself, but the body is unable to make others, for those, we need to obtain directly from food. The animal proteins usually contain all essential amino acids, while vegetable proteins are often incomplete because they lack some of the essential amino acids. Therefore, if only you get protein from vegetable sources, it is important to ingest a wide variety of foods to balance some shortcomings of others.

Nuts as a Source of Protein

One of the best sources of protein are nuts (if not consume fried with lots of salt, but natural). People who eat nuts regularly have between 30% and 50% less likely to have heart disease; numerous studies conducted show this effect consistently.

The benefits of nuts appear to be due to the type of fat they contain, including omega-3 fatty acid, which is abundant in nuts. Nuts are also rich in arginine, an amino acid which contributes to the relaxation of blood vessels, thus, facilitating blood flow. They are also rich in vitamin E (antioxidant), potassium, fiber and folic acid, among other nutrients.

How much protein should you take?

Although there is no clear answer to this question, the medical experts recommends that an adult should eat 0.8 grams of protein per kilo of his/her weight. You can see more tips and tricks to stay fit and healthy at Mens Weekly.

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