Meats have certain proteins the body requires. Here are the latest health tips to find the healthiest meats and proteins.
Even if you are a vegetarian, you require a certain level of protein intake. For certain individuals, like those looking to add muscle mass, protein consumption must be elevated and is even more important. Of the twenty essential amino acids, your body can manufacture eleven of them. The other nine must, consequentially, come from your diet. When you eat protein, your digestive system breaks it down into its component amino acids and absorbs them which builds new tissue.
Many nutritional scientists agree that a protein source should be at the center of every meal. Unfortunately, many people choose fatty cuts of beef or pork as their preferred protein sources. These meats are full of saturated fats and cholesterol.
There are alternatives to fatty beef or pork. Poultry, fish, and even more obscure meats such as buffalo and ostrich are excellent sources of protein with comparatively little fat content. Even tofu and soy for vegetarians can suffice. There are many alternatives to beef and pork.
Meat, Fish and Poultry
As a rule of thumb, the unhealthiest protein sources are going to be large farm animals. Cows spend most of their lives being purposely fattened with grain feed to increase their market value and milk output. Even beef can be a healthy option. The leanest cuts of beef are the round roast, sirloin tip, top round, bottom round, and top sirloin. These cuts all have less than five grams of fat and 95mg of cholesterol per 3.5oz serving.
If you can find grass-fed beef, then much of the saturated fat will have been replaced with Omega-3 fatty acids. Grass-fed beef is significantly healthier than grain fed beef.
Poultry, such as chicken and turkey, is an excellent source of protein that is generally very low in fat. Depending on the preparation method, the fat content can be as low as less than a gram per serving.
One of the healthiest, yet most obscure protein options is wild game. Deer (venison), bison, and even wild boar can all be extremely lean protein sources. Buffalo and ostrich, which are now widely farmed, are also very low in fat.
Fish, when inspected closely, may actually seem to have quite a bit of fat content. These are usually considered “good” fats because they are unsaturated and high in Omega-3 fatty acids. Fish are an excellent source of otherwise lean protein, and they are generally quite tasty too.
Unfortunately, if you are a vegetarian, you really only have one good protein option. Soy is the only non-meat or egg option that is considered a “complete protein” because it can provide all nine of the essential amino acids that your body cannot create on its own.
If soy is not an option, then chances are you will have to eat a wide variety of plants and vegetables in order to achieve your protein needs. Look up the nine essential amino acids and which fruits, vegetables, nuts, and seeds can provide them and coordinate accordingly. Chances are that with a little planning, you can ensure adequate intake of all nine.