Sources of Protein In Protein Rich Foods
Protein rich foods can be found in a variety of our menus. The food groups most often associated with protein to the average person, is foods in the meat category. Within this group, is beef, chicken and pork. Beef is the most common food association within this group. You've heard the term a "meat and potatoes man" he likes beef and lots of it.
Beef is indeed a protein rich food. It contains 22 essential amino acids so is considered complete, however only 20 percent of the protein is usable by weight. So even though it is present and in complete form, the meat is not heavy laden with the protein content. For this reason we can consume quite a large piece of steak to get a high amount of protein. Along with this high amount of protein we seek, we must be careful about the high number of calories we are consuming to get it.
Chicken or poultry is also a high protein source containing 27 grams for a 3 ounce serving compared to beef at 23 grams for a 3 ounce serving. Fish generally will come in at 5 grams of protein per 3 ounce serving.
Protein Rich Foods In The Vegetable Group
Vegetable proteins even though they are not complete proteins containing all 22 essential amino acids, can still fill our protein needs if consumed in the proper combinations with other proteins. Vegetables are also lower in calories and fat than red meats. For this reason they could have a great option especially if you are watching your weight.
You might want to consider a mixture of meat and vegetable proteins to easily cover the needs of your body, if you desire to eat vegan and for go meat, the proper combination of other foods can easily be achieved to complete your body's protein needs.
Soy Protein VS Whey Protein
Soy protein can prevent proper absorption by your body because of the phytates it naturally contains. Some producers of soy protein remove the phytates which makes it more prone to allow proper absorption of important minerals. However soy protein is very high in allergens. Many people using a significant amount of soy protein will develop allergies to it, even if the allergies are not present at the time they begin using it.
Soy contains a higher amount of gas and can in some cases promote problems in the intestinal track including some unfavorable conditions in the pancreas even cancer.
Whey protein is top dog when it comes to your choices in selecting a great protein product. It is quickly absorbed by the body and has a very high biological value of protein, up to 100 percent and even up to 150 percent for whey isolate.
Whey protein, like Soy protein can cause allergy issues with persons allergic to dairy products, however that number is significantly lower than the number who have allergic problems with Soy.
Low Fat Protein Foods
Some food items in this group would include grains, vegetables and even fruits. Beans, legumes and peas are also lower in fat. Nuts although they are higher in fat, contain fats that are better for our bodies than animal fats. Using some of these foods for your protein is an option to avoid consuming meat, but remember these are not complete proteins containing all the necessary amino acids your body needs.