Foods With Protein

Foods with protein are broken down in your body into simple amino acids, then these amino acids are brought together to make the proteins your body needs for different important functions.

22 of these amino acids are very important for your body, your body can not make 9 of them on its own and you can only get these essential amino acids by eating foods with protein content.

Primary role of protein is being the building block of bones, skin, hair, muscles and other tissues and 1 gram of protein contains 4 calories, regardless of the source.

There are two types of proteins: Complete and incomplete. Protein that contains all nine essential amino acids is complete and main sources are meat and dairy products. Plant based proteins that lack one or more of essential amino acids are incomplete proteins.

A food source of protein being incomplete shouldn’t be a great deal of concern as you can make them complete by eating two or more types of foods with protein: porridge made with milk.

How Much Protein?
An average male adult needs 70-100 grams and a female adult needs 60-90 grams of protein per day. To give you a rough idea, for each kg- 2.2 lbs of your body weight, you need one gram of protein. But it will also depend on factors like how much you exercise daily, your body composition, stress level, pregnancy as well as your body weight.

List of Common Foods with Protein:

• Whey supplements

• Fish- tuna, salmon and others

• Poultry- chicken and turkey

• Cottage and ricotta cheese

• Red meat- minced beef, steak etc.

• Eggs- egg whites preferably

• Seafood

• Pork, bacon, ham

• Beans and chickpeas

• Nuts

• Seeds

• Soya products

• Quorn

Protein Deficiency:
Protein deficiency is a major health and nutrition concern in underdeveloped countries, which is an important reason for bad health and death. This also applies to poor people in developed countries or those on fad or crash diets trying to lose weight.

Other than the poverty, your body needs extra protein at times of exercise or stress to replace used tissues. In case of protein deficiency, you may experience loss in muscle mass, poor muscle tone, weight loss, diarrhea, hair loss and lack of energy.

Protein Side Effects:
Those that work out at gyms tend to eat too much protein, mainly through whey powders and meat. This does not usually increase their muscle mass as they hope, but put burden on their bodily systems. Increased protein intake over the normal required levels will mean putting on fat and muscle mass at the same time.

A well known and discussed side effect is the impact of excess protein on kidneys. Too much protein leads to a buildup of toxic ketones. You may lose a significant amount of water while your kidneys gets rid of these ketones, and this usually means dehydration.

Water loss may be good news for those trying to lose weight, temporarily.. but they lose muscle mass and bone calcium at the same time, with dehydration affecting kidneys negatively.

Eat Foods With a Low Level of Carbohydrates and You Are Not Hungry For a Long Time

If you have a list of foods with a low level of carbohydrates, you have a part of an important aid in your diet, because you will not be hungry for long. There are foods that will help in your diet, because fiber in these foods.

Try to eat blueberries, strawberries, blackberries or raspberries. They have a low level of carbohydrates and more fiber. In this way you will satisfy the appetite for something sweet and you will not be hungry for several hours. A smart way to have healthy food is to fill your plate with vegetables. Broccoli, celery, zucchini, eggplant, asparagus and cauliflower are just some of the vegetables that can keep healthy body.

Also, green leafy vegetables such as lettuce, spinach, kale or cabbage simply help you follow a healthy diet. Nuts is another intelligent solution. Almonds and peanuts are part of the list of foods with a low level carbohydrates. To maintain the controlled carbohydrate limits you must eat up to ten nuts per day. If you feel the need to eat a slice of bread, make a smart choice. Choose whole grain or rye bread.

Low-carbohydrate diets, popular since the ’90s, preferred and popularized by stars, put in great danger arteries, increasing the risk of stroke and cardiac arrest. Even though studies show that balanced diets and involving the consumption of carbohydrates, are the most healthy diets that restrict or even remove carbohydrates from the menu at the expense of meat, fish and cheese, continue to be popular.

Useful Tips For Cooking Foods With Less Carbohydrates

One of the best things about a low carb diet is the wide choice of food. While certain items are restricted, you can keep on eating many of your favorite meals and snacks simply by replacing high carb ingredients with low carb ones. Here are some helpful ideas for making tasty foods with less carbohydrates.

You can still enjoy muffins, cakes or cookies while on a low carb diet. Just bake them yourself using almond flour (ground almonds) in place of wheat flour. Almonds have traditionally been used by professional bakers to produce a flavorful, moist sponge. A typical blueberry muffin made with almond flour and sugar substitute contains about 3.5 grams of carbs.

If you have a sweet tooth, you don’t have to deprive yourself while low-carbing. A wide range of artificial sweetener products are available which can replace sugar in almost any recipe. Sweetener tablets are handy for coffee or tea. They can also be used to sweeten cold beverages or desserts. Simply dissolve the tablets in a little hot water. For baking, use a granulated product which can be measured like sugar.

Crepes are a convenient substitute for sandwiches or tortilla wraps. They can be made with less than one carb each. Put 100 grams of cream cheese in a bowl. Beat with an electric mixer until soft. Add four large eggs and continue beating to form a smooth batter. Pour a quarter of the mixture at a time into a lightly oiled frying pan and cook over medium heat. Crepes can be filled with deli meats, seafood, cheese or salads.

Make low carb soups, sauces and gravies by thickening them with yogurt or heavy cream rather than corn starch or flour. Cheese sauce is a great way to liven up vegetables or fish and is very easy to make. Pour about two tablespoons of cream into a pan over low heat. Gradually stir in grated cheese until the sauce reaches the perfect consistency.

Mashed potatoes are a familiar comfort food forbidden on low carb diets. Cauliflower puree made with plenty of seasoning and butter can be equally satisfying, especially when served to accompany roast meat and gravy. Cut the cauliflower into florets and boil until very tender. Transfer to a sieve or small-holed colander. Press with the back of a spoon to mash and drain the cauliflower simultaneously.