Choosing Protein Wisely
Our bodies require protein to build strong bones, muscles, skin, and cells. Since we can’t store protein in our bodies the way we can store carbohydrates, we have to ensure we eat enough protein consistently. But is all protein created equal?
Alexa Schmitt, RD, says that what makes a protein “good” or “bad” is its immersed fat content. Proteins that are high in soaked fats can raise your cholesterol level, which in turn puts you at higher hazard for heart disease. Most adults need to eat 40 to 65 grams of protein every day. And though most Americans already eat more protein than they require, we don’t really eat enough of the “great” protein. So how can we make smart choices about which sources of protein to pick?
Great Sources of Protein
Here are a variety of protein decisions you most likely experience each day:
1. Meats. Schmitt says that salami, chicken and steak with skin are meats that are high in protein additionally high in immersed fat. A six-ounce steak, for example, has almost all the protein you requirement for one day, but that same steak has almost 75 percent of your daily immersed fat intake. Does this mean you need to give up your Italian sub sandwiches or Philly cheesesteaks? Not really. Schmitt recommends control: “Attempt to eat these meats just a few times every week,” she says.
2. Lean meats. Fortunately, there are also leaner choices for die-hard meat eaters. Chicken, turkey, fish, and hamburger that is 95 percent lean are still high in protein but have less fat, particularly the soaked fats that can lead to high blood pressure and high cholesterol.
3. Soy. Schmitt says that soy proteins are rich in protein and low in immersed fats. She prescribes edamame (baby soybeans) and vegetarian meat options, for example, soy pieces and veggie burgers. Search for these in the refrigerator case at your nearby supermarket. Edamame is normally served softly boiled and salted, often as a piece of Japanese and Chinese cooking. If you don’t have an Asian forte market near you, check the freezer section of conventional general stores, which some of the time carry edamame.