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5 Great Protein Sources That Aren't Meat - Health - Nairaland

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5 Great Protein Sources That Aren't Meat by HsLBroker(m): 8:05pm On Jul 22, 2014
You know you can easily meet your daily protein requirements with a steak or a platter of sashimi, but you can get the essential nutrient from these lesser-expected foods, as well.

By Corrie Pikul

What They Are: Nuts and seeds

1. The Best for Dieters


How Much Protein You Get: Almonds and pistachios have about 5–7 grams per ounce; macadamias and hazelnuts have 2–3 grams per ounce.

Why They're Great: Packed with protein as well as healthy monosaturated fat and fiber, nuts are surprisingly filling. This could be why studies keep finding a relationship between eating nuts and dropping pounds. In one, people who ate 70 almonds a day (in conjunction with a reduced-calorie diet) lost 18 percent of their body weight.

One More Thing: The average 150-pound woman needs 60–100 grams of protein a day, says Lauren Schmitt, RD, founder of Healthy Eating & Training. Instead of trying to get all of your protein in your entrées, eat smaller amounts throughout the day, to better regulate your mood, hunger and blood sugar levels, Schmitt says. Sprinkle nuts on foods like cereal, oatmeal, salads and fruit.

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Re: 5 Great Protein Sources That Aren't Meat by HsLBroker(m): 8:07pm On Jul 22, 2014
2. The Best All-Purpose Alternative to Chicken

soy beans for protein

What It Is: Soy

How Much Protein You Get: One half-cup of soybeans has (are you ready for this?) about 34 grams of protein (in comparison, a half-cup of chicken has about 17 grams). In tofu form, a half-cup of soy has about 10 grams.

Why It's Great: Soybeans are the only plant food that are considered a "complete protein," which means they provide all the essential amino acids in the amounts needed for good health, says Sumner Brooks, RDN, founder of Not on a Diet. There's a reason vegetarians love soy: Tofu can rival chicken in stir-frys, and tempeh (which is compressed soy) is a ground-beef doppelganger in chili and sauces. Try roasted soybeans with pumpkin seeds for a convenient, filling, high-protein snack.

One More Thing: Processed soy foods, like veggie burgers or soy dogs, are often made with soy protein isolate (SPI). While you are getting protein, this means that you're not getting soy's other nutrients or its soluble fiber, explains Brooks (and because of the way the protein is isolated, you could be getting other unnatural chemicals instead).

Re: 5 Great Protein Sources That Aren't Meat by HsLBroker(m): 8:09pm On Jul 22, 2014
3. The Best Treat

yogurt for protein

What It Is: Dairy

How Much Protein You Get: A cup of milk has about 8 grams, an ounce of cheese has 6–7 grams, yogurt has 4–6 grams (per 6-ounce serving), Greek yogurt and kefir have 15–20 grams.

Why It's Great: Dairy foods are a high-quality protein food, and a little goes a long way toward meeting your amino acid and protein requirements. Greek yogurt and kefir are veritable protein powerhouses, and a serving has as much protein as a serving of lean meat.

One More Thing: Brooks says clients who talk about giving up dairy and replacing milk with nut milk are shocked to hear that almond milk is so diluted from the source of the whole nut that the liquid has little to no protein.

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Re: 5 Great Protein Sources That Aren't Meat by HsLBroker(m): 8:10pm On Jul 22, 2014
4. The Best for Antioxidants

beans for protein

What They Are: Beans

How Much Protein You Get: A cup of cooked beans generally has between 12–16 grams.

Why They're Great: They're low in fat and high in insoluble as well as soluble fiber, which help promote a healthy digestive tract, lower blood cholesterol levels and can reduce the risk of some types of cancer. A growing body of research suggests that eating beans, as well as fish, chicken or nuts in place of red meat can lower the risk of several diseases and premature death. Eat a mix of colors to get different types of heath-promoting, free-radical-fighting antioxidants.

One More Thing: Beans are considered "incomplete," because they're missing essential amino acids, explains Schmitt. Pair them with whole grains that have complementary amino acids as well as extra protein. Good combos: Lentils and quinoa, black beans and brown rice, hummus and whole wheat pita.

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Re: 5 Great Protein Sources That Aren't Meat by HsLBroker(m): 8:11pm On Jul 22, 2014
5. The Best Choice for Those Who Work Out a Lot

eggs for protein

What They Are: Eggs

How Much Protein You Get: One large egg has 6 grams of protein (about 12 percent of the recommended daily value).

Why They're Great: Eggs are another perfect, complete protein, with all the amino acids your body needs, says Schmitt. What's more, they contain vitamin B12, which is involved in processes like fat breakdown, muscle contraction and promoting a healthy metabolism.

One More Thing: Most of an egg's protein is found in the white, but don't toss the yolks, says Schmitt. That's where you'll find vitamins A, B12 and D, as well as calcium, folate and omega-3s. (And you know that eating an egg a day won't have any ill effects on your cholesterol level.)

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Re: 5 Great Protein Sources That Aren't Meat by HsLBroker(m): 8:11pm On Jul 22, 2014

1 Like

Re: 5 Great Protein Sources That Aren't Meat by NaMe4: 8:28pm On Jul 22, 2014
Ok
Re: 5 Great Protein Sources That Aren't Meat by jericco1(m): 8:46pm On Jul 22, 2014
Mmh I knew them though, was expecting something new.
Re: 5 Great Protein Sources That Aren't Meat by itsabdul(m): 12:48am On Jul 23, 2014
Interesting. You can check almonds here
You can as well check out others in Nuts and seeds category
Re: 5 Great Protein Sources That Aren't Meat by jreyez(m): 6:16am On Jul 23, 2014
@op you forgot to Add Nairaland for Protein
Re: 5 Great Protein Sources That Aren't Meat by madridguy(m): 6:18am On Jul 23, 2014
Thanks very much OP for this interesting topic. Message copied.
Re: 5 Great Protein Sources That Aren't Meat by Odunharry(m): 6:19am On Jul 23, 2014
Good morning nairalanders
Re: 5 Great Protein Sources That Aren't Meat by dlarge(m): 6:21am On Jul 23, 2014
anyi anugo....
Re: 5 Great Protein Sources That Aren't Meat by DaVinChiSam(m): 6:21am On Jul 23, 2014
Good
Re: 5 Great Protein Sources That Aren't Meat by Omoaregba(m): 6:22am On Jul 23, 2014
Pls Ask ur doctor, all dis sources of protein mentiond re high calorie, wich increase body weigt nd fat.. E.g. Nuts re very high in fat
Re: 5 Great Protein Sources That Aren't Meat by jibbish(m): 6:22am On Jul 23, 2014
Will ds stop us from consuming our normal Carbohydrate every day.
I will go for a new fix... Rice n Yoghurt cheesy cheesy

1 Like

Re: 5 Great Protein Sources That Aren't Meat by Nobody: 6:23am On Jul 23, 2014
Noted!

1 Like

Re: 5 Great Protein Sources That Aren't Meat by Nobody: 6:23am On Jul 23, 2014
Odunharry: Good morning nairalanders
Morning Dear, How was ur nyt?
Re: 5 Great Protein Sources That Aren't Meat by Nobody: 6:23am On Jul 23, 2014
Mehn, those eggs are tempting......chaie! grin kiss

@op, Noted.
Re: 5 Great Protein Sources That Aren't Meat by mizjules(f): 6:23am On Jul 23, 2014
Very helpful indeed, especially the nuts its very nutritional
Re: 5 Great Protein Sources That Aren't Meat by tonyx4x44(m): 6:26am On Jul 23, 2014
eggs mhen!

this ones are sexy
Re: 5 Great Protein Sources That Aren't Meat by Akbee(m): 6:27am On Jul 23, 2014
..good work..
Re: 5 Great Protein Sources That Aren't Meat by Odunharry(m): 6:27am On Jul 23, 2014
Titiluvly: Morning Dear, How was ur nyt?
morning to u dear...had a nice nyt evn though i slept late..
I am sure u slept like a baby?
Re: 5 Great Protein Sources That Aren't Meat by Chidonc(m): 6:27am On Jul 23, 2014
@op. u eat well b4 u sleep? cos i cant imagine a tread on food dis early mornin

1 Like

Re: 5 Great Protein Sources That Aren't Meat by Odunharry(m): 6:28am On Jul 23, 2014
Wife was teaching husband English
grammar...

Wife: I AM BEAUTIFUL.Which tense is
this?
Husband: Past Tense!!!!

2 Likes

Re: 5 Great Protein Sources That Aren't Meat by emmyw(m): 6:29am On Jul 23, 2014
Noted.
Re: 5 Great Protein Sources That Aren't Meat by Exponental(m): 6:34am On Jul 23, 2014
Where is BEANS?
Team Bread n Beans!
Re: 5 Great Protein Sources That Aren't Meat by greatestman(m): 6:37am On Jul 23, 2014
# Team egg
Re: 5 Great Protein Sources That Aren't Meat by Nobody: 6:39am On Jul 23, 2014
Some of these foods are exotic though
Re: 5 Great Protein Sources That Aren't Meat by Blackchampion(m): 6:40am On Jul 23, 2014
Oyibo tinz
******runs outa thread*******
Re: 5 Great Protein Sources That Aren't Meat by Smartsyn(m): 6:44am On Jul 23, 2014
op, you forgot to include Spermatozoa, I heard it's highly proteinous.

1 Like

Re: 5 Great Protein Sources That Aren't Meat by BrAkingNews: 6:44am On Jul 23, 2014
goof

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