These days, everyone seems to be concerned about protein. Whether it’s making sure you get enough of it or are eating the ‘best’ types of it, protein is on everyone’s mind, especially those who are trying to get healthier.
Protein is an essential macronutrient for sustaining yourself, and there are so many different sources of it out in the world. If you eat meat, there are animal protein options galore, or if you prefer a plant-based diet, there are still various ways to get in your protein. There’s a lot of information out there about how many grams of protein you should consume in a day, but regardless, it’s crucial for keeping you healthy and controlling things like your blood sugar and appetite.
We spoke with health experts about five types of protein that are especially great for these aspects of your health, as not only are they high in the macronutrient, but they also contain other helpful benefits that can help keep your bodily functions in check. Read more about them below.
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1. Salmon
This fatty fish is a powerhouse of beneficial nutrients, one of them being the high amount of protein per serving, making it a great choice for weight loss-friendly meals that keep your blood sugar leveled and your stomach full. Mandy Ford, a Personal Chef & Certified Nutritionist with Tiny Spoon Chef, calls salmon "a powerful nutritional source of protein."
"Its rich flavor is oh-so-satisfying, and the high protein keeps your blood sugar stable and your hunger at bay," she continues.
"If you’ve never cooked salmon or seafood before, start with a simple roasting method. It’s low maintenance and quick to come together."
You can also buy canned salmon for a quick and easy fix or enjoy it in a variety of foods from the grocery store, like salmon patties or boxes of sushi.
2. Hummus
If you prefer more plant-based meals these days or are looking for a source of protein that's more like a snack versus the center of a meal, hummus is an excellent option. Pairing it with crunchy vegetables like celery or bell peppers can also boost the satiety factor, add some extra nutrients, and provide you with more fiber.
Shelley Balls MDA, RDN, LDN, a Registered Dietitian Nutritionist at Flawless Bloom, says that just a half-cup of hummus "contains 7 grams of protein, [and] it’s also a great source of dietary fiber, providing 5 grams."
"Enjoy hummus as a tasty dip for veggies or whole grain crackers or added into wraps and sandwiches," she suggested.
3. Edamame
Another great plant-based protein option is edamame! The young soybeans may look small and delicate, but they pack a punch of protein and can be enjoyed as a snack or as a filling element of a tasty meal. It goes great in a homemade sushi bowl or even as a starter.
"Edamame is one of my favorite plant-based protein sources," says Marissa Karp, a Registered Dietitian and Founder of MPM Nutrition.
"It comes packed with fiber and all essential amino acids, making it a complete protein source that is super satisfying and great for staying full between meals."
Marissa suggests always having a bag of frozen edamame in your freezer, microwaving it, and tossing it in a light drizzle of olive oil and sea salt for a "quick, nourishing snack that’s ready in minutes."
4. Grass-Fed Beef
Red meat is a bit taboo in the health and fitness community, as while it's known for being linked to increasing our risk of certain cancers, it is also very nutritious and a great source of protein when eaten in moderation. Chef Ford also agrees with this sentiment and believes that grass-fed beef is an underrated protein-packed food due to the 'fears' surrounding it.
"Grass-fed beef is a true superfood in my book," explains Ford.
"It comes from cows raised in more natural, open environments, where they eat primarily grass — their natural diet. This results in higher-quality meat with a healthier balance of fats, including a more favorable omega-3 to omega-6 ratio and fewer inflammatory compounds."
Ford also notes that this kind of beef "won’t spike your blood sugar due to its high protein-to-carb ratio" and that one of the most nutritious ways to eat it is paired with vegetables like romaine, tomato, pickles, and onions to make a healthy 'burger bowl.'
5. Eggs
Although eggs are extra expensive these days due to things that are pretty much out of control, you may still want to consider cashing out for a carton if you can, as they're a super versatile type of protein that will keep you full for an extended period of time.
Balls suggests eating boiled eggs, as just one "contains 6 grams of protein and no carbohydrates." She also describes them as a "great option for a snack or breakfast choice."
"Eggs are also a good source of choline, vitamin B12, vitamin E, folate, selenium, and riboflavin," she continued.
If you don't like boiled eggs, which do make a great portable snack, you can enjoy a veggie-filled omelette in the morning or use them in recipes like protein pancakes and more. Deleted: Which of these protein sources is your favorite?
