List of foods that would be lean proteins for good health

BEST LEAN PROTEIN OPTIONS TO ADD IN YOUR DIET

Protein is one of the most important nutrients that you must take in to stay healthy and to maintain proper functioning of the overall physiological system. Thus, protein forms an important nutrient for promoting important functions of the body, along with promoting a sense of fullness for long hours, so that you do not feel hungry for a long time and therefor do not take in calories, and this effectively helps in proper weight management. Lean protein on the other hand contain lower quantities of fat and they mostly include protein sources such as skinless chicken breast and fat-free yogurt. These types of protein are not only beneficial for your cardiac health, but are crucial for your overall physiology as well. It is thus important for you to understand what lean protein is and most importantly which types of food components can be categorized under lean protein so that they can be included in your daily diet for better health. This article will provide you a complete list of all the lean protein foods that are necessary for your health.

Lean proteins and the list of foods to include in your diet:

Protein is essential for your growth and development and therefore you must have a diet that is rich in high quality proteins and amino acids (which are considered as the building blocks of protein). Protein is such a nutrient that is often recommended by several acclaimed dieticians and healthcare professionals to include in your daily diet so that you may the proper development of the body, the building up and the maintenance of muscles and tissues in the body, regulation of various mechanisms of the body. Lean protein is a nutrient that you must include in your diet to reduce the fat intake and thus take care of the cholesterol levels and have a healthy body weight.

Thus, lean meat is essentially the fat-free animal protein that people often prefer to get rid of the high lipid intake. If you wish to maintain a diet that is low in fat content, then including fat-free lean proteins, especially lean meats would be an ideal choice for you. There are certain types of health conditions during which doctors are often known to recommend their patients to consume lean proteins or proteins that would not add unhealthy fat into the diet. Apart from health conditions, if you want to lower or limit the calorie intake in your diet, then also you can choose to have lean protein. Many people are usually confused to know which type of foods sources would contain lean protein, that which types of lean protein sources should be included in your daily diet so that you can stay healthy and free from diseases. Here is a complete list of various types of food sources that would provide you with lean protein:

1. Chicken Breast:

Chicken breast is an excellent source of lean protein that is high in micronutrients and low in calories. It is a powerhouse of essential components, for which, chicken breast and its stock is a common recommendation of healthcare experts for people during the times of illnesses. Chicken breast not only stores low-calorie animal protein, but also provides you with enough vitamins and minerals, especially vitamins B complex (B3) niacin and pyridoxine and minerals like zinc and selenium that are vital for your health, metabolism, and proper immunity.

2. Beans and lentils:

Beans and lentils consist of plant-based, low-fat protein extracts that help you to stay naturally protected and free from various types of diseases by developing a strong immune system. This happens because the high fibre and plant-based proteins present in beans and lentils help in improving the easy movement of bowels through the gastrointestinal tract and thus improves the digestive system. Moreover, beans and lentils are high in fibre content that help you to develop a healthy digestive system as well. Having beans and lentils also improves your gut health and is known to take good care of your heart as well.

This is evidently true because having beans and lentils in your diet aids in improving the functioning of your heart but maintaining the levels of cholesterol at an optimum and reducing high blood pressure levels. Being rich sources of fibre and protein, beans and lentils also aid in healthy weight management and therefore reduce the risks of developing obesity and related health issues significantly. Such combination of protein and fibre present in lean food sources like beans and lentils also aid in improving your overall body composition.

3. Protein powders:

Though there is much ambiguity about the consumption of protein powders, these components can be healthy sources of lean protein that includes whey protein, peptides, collagen, pea protein, and so on that not only helps to build your muscle mass, but also aids in improving your protein consumption. You can use protein powders in your diet if you want to add lean protein sources and supplements. Moreover, these powders are low in fat content, thus they can aid in weight management as well (especially due to its low-calorie content). To consume protein powders, you can either add them into protein shakes or smoothies. You can also add them to breakfast meals like oatmeal and chia puddings to enhance the taste and make it a healthy and nutritious start for your day.

4. Cottage cheese:

Cottage cheese is another important source of lean protein, that not only consist of low-fat and low-calorie nutrients but is also a rich source of milk-based (dairy) protein that aids in improving your metabolism and aids in healthy growth and proper development. Cottage cheese, when produced from skim and fat-free (or low-fat) milk can be low in calorie content and yet can serve the purpose of taking in all the necessary nutrients, especially protein. Other than protein, cottage cheese also consists of a number of other nutrients such as vitamins and minerals (the most essential one being calcium). These nutrients present in cottage cheese help in the healthy development of the skeletal system and supporting the function of the nervous and cardiovascular systems. So, it is highly recommended to include at least one bowl of cottage cheese in your lunch or dinner (or in any meal of your daily diet).

5. Egg whites:

Egg itself is famous for its protein content, but if you want to reduce the amounts of fat from eggs and only extract the lean protein part, the egg whites would be the best choice. This portion is rich in other nutrients as well, such as vitamins and minerals that are required for healthy physiological functioning.

6. Greek Yogurt:

Greek yogurt is an important source of fat-free high protein that provides you the rich nutrients of dairy, but reduces the lipid content. Many healthcare professionals often recommend Greek yogurt for their patients because this type of yogurt aids in consuming more amount of protein than that is found in regular yogurt. Apart from protein, this yogurt is also rich in other nutrients such as vitamin B12, magnesium, calcium, selenium, and many other vital nutrients that are necessary for your health and well-being.

7. Turkey breast:

Just like chicken breast, turkey breast too is an important example of lean protein that must be consumed skinless. Turkey breast is vital for healthy weight management because consuming this meat aids in providing a sense of fullness that is vital for weight reduction. The nutrients in turkey breast also help in controlling the blood sugar levels in your body by slowly releasing glucose or sugar components into the bloodstream.

8. Fish and shellfish:

Seafoods like fish and shellfish are also good sources of lean proteins. You must include in your diet lean fish such as flounder and cod that are rich in nutrients such as vitamins and minerals like B12, zinc, selenium, and so on. Fatty fishes are also recommended, mostly for those who require healthy fats like omega-3 fatty acids.

9. Tofu:

Tofu is a plant-based source of lean protein that is low in calories and it also consist of other nutrients such as iron, calcium, selenium, zinc, and so on that help to keep you in good health. Many experts suggest that eating tofu can help you meet your daily nutrient needs. Tofu provides, especially if you are on a plant-based diet.

10. Lean beef:

Lean beef is fat-free beef that comes without the thick lipid layers of beef, but only the meat portion. Lean beef is always a healthier choice over the type of beef that is rich in fats, especially for people who suffer from high cholesterol, high blood sugar, high blood pressure, or similar types of health issues.

Fish and Shellfish

Seafood, such as fish and shellfish, is one of the most concentrated sources of protein you can eat. Some types of fish and shellfish are leaner and lower in calories than others. Lean fish, like cod and flounder, store most of their fat in their liver, while fattier fish, like salmon and tuna, store fat in their flesh.