Whenever you think about high protein foods, you usually think about meat, eggs, lentils, etc. Proteins make up the essential nutrients and molecules that you require for your body cells and organs to function properly. There are 22 amino acids out of which 9 are essential and are not synthesized in the body, so have to be taken externally through food. Keeping your diet with sufficient amount of proteins helps you to stay fit physically as well as mentally. So, knowing the type and quantity of foods you eat is vital. Eating low protein diet foods can cause harmful effects on your body as it does not receive the right amount of intake for breaking down and forming molecules and compounds crucial for your body’s daily needs.
Also, eating high protein foods in excessive amount may cause you to overload your body and cause health risks as well can affect your weight in an unhealthy manner. So let’s talk about how and what should be done in order to keep the protein concentration in the body at a healthy level and get the desired results.
Benefits Of High Protein Diet Plan
- Improving muscle size and strength: You need proteins for muscle build up. This comes to you by eating foods with high protein content. Proteins are needed to form tendons and ligaments that constitute the muscle mass. When your body doesn’t get the required amount of proteins, they start breaking down the muscle amino acids to get the required energy for body functions and this can cause you to lose muscular strength. During strenuous exercise, athletes are recommended to eat high protein foods before and after workout. This is due to the fact that during workouts, the body tends to break muscle fibers and this constitutes proteins. To make up for the damage of muscles, the body needs proteins and this comes from foods that have proteins. The body during regular exercise damages muscles and then with the help of proteins recovers the damage and makes them stronger.
- Helps to balance blood sugar levels: Eating a low carb high protein diet can have its perks. This is because high protein consumption can prevent the effects of high glucose levels in the bloodstream. Proteins when substituted for carbohydrates affect the blood glucose level and can play a role in preventing or managing type-2 diabetes. Thus, it helps balance energy levels.
- Balance hormone levels: There are a certain group of amino acids in protein foods that help to stabilize the hormonal levels in the body. These hormones are responsible for feelings of anxiety and mood. The proteins stimulate the neurotransmitters like dopamine and serotonin that give the feeling of pleasure and happiness. By doing so, it can act as a natural medicine for moods.
- Promotes mental health & brain performance: The protein diet can provide the body with essential amino acids, which are needed to produce or synthesize neurotransmitters and hormones necessary for brain functions. Studies show that protein diet can improve learning and motor skills. You can also read article on Top 10 foods for the brain to improve memory.
- Helps promote slow ageing: High protein foods give the body proteins that are required to stimulate the synthesis of glutathione. Glutathione is an antioxidant and helps in detoxifying the body by removing carcinogens. Studies have proved that a balance of amino acids in the diet help to recover muscle loss due to ageing.
The daily protein intake for a male and female are different. For a male it is 56 grams and for females it is 46 grams. This is according to USDA standards.
High Protein Foods For Being Healthy
Meat: Meat is the delicious and healthy low carb high protein diet that you’ll find. However, you need to be sure that it is lean meat.
- Chicken – Upto 27 g (protein) /100 gram (quantity)
- Goat/Lamb meat- Upto 26 g (protein) /100 gram (quantity)
- Beef- Upto 28 g (protein) /100 gram (quantity)
- Pork- Upto 25 g (protein) / 100 gram (quantity)
In this way, you know all the protein content of the different types of cooked meat. Meat helps in promoting muscle growth and has vitamins like B12 , B6 which is necessary for brain functions and nervous system and blood formation. Minerals like selenium, iron, and phosphorus are also present.
Milk: Milk is a great option if you are thinking of having a high protein diet plan.
- Raw milk: 8g per cup
It has insoluble proteins: casein and soluble proteins: whey proteins. Casein makes nearly 80% of the total protein content of the milk and helps to promote low blood pressure levels. While whey proteins contain leucine, isoleucine and valine which helps in muscle formation and growth as well as lowers blood pressure.
Eggs: Eggs have always known to be rich in proteins and are famous with weight-lifter and body-builders. This is due to the fact that they are metabolism boosting foods as well as are low in calories.
- Free-range eggs: 7g per large egg
They are a good source of vitamin D, B2, B12, A, folate, pantothenic acid and biotin. The minerals are phosphorus, iodine and selenium. Hence, they promote calcium and hormone production, growth of skin and hair and also muscle maintenance.
Fish: When you are following a protein only diet for either weight-loss or any other purpose; fish is a great way to eat right.
- Tuna: 30g per 100g
- Halibut: 24g per 100g
- Mackerel: 20g per 100g
- Sockeye salmon: 22g per 100h
- Tilapia: 25g per 100g
Fish is a great source for vitamin D and vitamin A. Also, it is a good source for minerals like calcium and magnesium. Fishes are greatly considered as high protein foods, due to their high protein content. They help in regulating calcium in bones, help in tissue repair. They also provide omega-3 fatty acids, boost amino acid metabolism and help in immunity. Calcium and magnesium help in cellular and muscular functioning.
Nuts: Nuts are great way to achieve a protein only diet without losing essential vitamins and minerals.
- Almonds: 22g per 100g
- Cashew: 30g per 100g
- Peanuts: 27g per 100g
- Hazelnuts: 16g per 100g
- Pistachios: 21g per 100g
In this manner any nuts you eat will give you a high protein content as well as necessary vitamin and mineral content. They give you all the vitamins needed as well as minerals like phophorus, zinc, selenium, calcium, manganese and copper. They help in maintaining bones, muscles, blood pressure, help lower cholesterol, boost mental health, boost immunity, fights diseases and maintain kidney function. In this way, nuts are one of the best high protein foods present.
Beans: Beans are good for making soups, curries and used in a wide number of different cuisines. They have a high protein content.
- Black beans: 8.86g per 100g
- Mung beans: 7.02g per 100g
- Soy beans: 35.22g per 100g
- Garbanzo beans or chick peas: 8.86g per 100g
- Kidney beans: 8.67g per 100g
These beans are great for boosting protein metabolism in the body. They contain a wide number of minerals like phosphorus, calcium, magnesium, iron, copper, selenium, zinc, iron and sodium. The vitamins that are essential for carrying out vital body functions are also present, they are: Vitamin A, C, B1, B2, E, K, Niacin, Folate and Pantothenic acid. Natto which is a Japanese dish also has a very high protein content about 15g per 50g. These beans help in providing proteins in abundance for maintaining muscles, bone growth and also immunity.
Cheese: Cheese is not only a delicious food item but is also a very nutritious when concerned with it’s protein content.
- Raw goat cheese: 21g per 100g
- Cheddar cheese: 24g per 100g
Cheese contains a large amount of the protein, Casein which helps in absorption of minerals in the digestive tract and facilitates lower blood pressure. It is rich in amino acids and thus helps to promote amino acid metabolism. It also has calcium, sodium, selenium, zinc and phosphorus and vitamins like B12.
Chicken: Chicken is a delicacy all over the world in a number of different cuisines and in different cultures. However, the protein content remains the same and can be beneficial to our body in many ways.
- Organic chicken: 16g per chicken
- Chicken breast: 29.80g per 100g
- Dark meat of chicken: 25.97g per 100g
It is high in a number of vitamins like B1, B12, B6, B2 and minerals like phosphorus, zinc, selenium, potassium, sodium, copper and iron. So it helps in providing the body with sufficient proteins for carrying out protein metabolism.
Whole grains: When it comes to whole grains they are considered as high protein foods as they are a great source to get proteins from.
- Wheat germ: 32g per 100g
- Quinoa: 11g per 100g
- Soba noodles: 4g per 100g
It is high in nutrients and minerals. Eating whole grain foods help in weight loss as well as lowers cholesterol. It also helps in brain development, lowers heart diseases and promotes protein metabolism to sustain digestion and boost immunity.
Yogurt: Yogurt is usually eaten to lose weight boost digestion. However, yogurt is also a protein rich food and is very nourishing to the body.
- Plain yogurt: 3.5g per 100g
- Kefir: 6-9g per 6oz
Yogurt is rich in Casein and whey proteins. It helps in boosting metabolism and regulating calcium in bones. It is also useful in digestion and provides healthy gut-bacteria to the intestine.
Effects Of High Protein Diet
Although eating protein rich foods frequently doesn’t cause harm to normal healthy people, it can have bad health effects on some people.
- Intake of protein only diet, can lead to deficiencies in other nutrients and minerals that can lead to immune problems, also bad breath and constipation. Constipation is caused due to a lack of fiber in meals.
- In some cases, constant eating of only red meat and dairy products like milk and cheese can increase the risk of heart diseases if it also contains more amount of fat. So care should be taken that fats are removed from meats and milk should be skimmed if you consume it in more amount.
- Protein metabolism is an essential function of the body and when a person has an excessive intake of proteins; it may lead to kidney malfunction.
- Eating too much protein containing food can also change your pH balance in rare.
The conclusion here is that having the right amount of protein diet foods is quiet necessary. From here on, we will consider the food that can be healthy and nourishing.
Harmful Effects Of A Low Protein Diet
Not getting enough of proteins in your daily meals can be very risky for your health as they are constantly being replaced and broken down for metabolic purposes. Proteins are needed for hair growth, skin, digestion, and a number of different enzymatic processes. Let’s talk about the effects of low proteins in the diet.
- Problem losing weight
- Problems with proper brain functioning
- Causes pain in bones and muscles
- Feeling fatigue all the time
- Low immunity and slow wound healing
So having sufficient proteins is crucial and also helps to boost your metabolism. In this manner, high protein foods are great way to stay healthy and lose weight. But remember that an only protein diet is unhealthy as you need carbohydrates as immediate energy for the body to maintain its cellular functions. The most important part is that you need proteins in your diet but it’s important to maintain the balance.