What is healthier yogurt or eggs?

Greek yogurt is a far more nutritious option. “Six ounces contain 15 grams of protein — two to three times the amount you'd find in regular yogurt and more than the amount 2 ounces of meat or two eggs provide,” notes Hopsecger. Greek yogurt also boasts probiotics, the healthy bacteria that support gut health.

health.clevelandclinic.org - What Are the Best Sources of Protein? - Cleveland Clinic

How long does pigmentation take to fade after laser?

Pigment will darken for 1-3 weeks following the treatment, then will begin to fade. Immediately following a laser session, you may experience...

Last updated Sep 28, 2019

What is the best non invasive treatment for wrinkles?

Botox is a neurotoxin derived from botulinum toxin type A. This treatment is great at reducing the appearance of severe lines and wrinkles on the...

Last updated Sep 17, 2022

Strange purple cocktail removes 2.7lbs every 4 days

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Are you loading your grocery cart with enough healthy sources of protein?

Children need protein to grow and adults need it to maintain and repair body tissue among many other health reasons. But what’s the first thing that comes to your mind when you think of protein? For many, it’s probably meat, right? While you’re correct — meats like turkey breast, chicken and extra-lean sirloin are enriched with a ton of protein— meat doesn’t always fit into everyone’s diets. Advertising Policy Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy Now, vegans and vegetarians don’t have to worry about getting their daily dose of protein, and meat-eaters can switch up their traditional protein-packed recipes. Registered dietitian Nicole Hopsecger, RD, LD, shares some of her favorite nontraditional sources of protein below and why they’re some of the healthiest sources of protein you can add to your diet.

Why is protein important?

First thing’s first. Why is protein essential for your health?

“A diet that’s high in protein can help lower blood pressure, decrease your risk of developing diabetes, help you lose weight and build muscle,” says Hopsecger.

Here are some other reasons why protein is important. Protein:

Oxygenates red blood cells, helping to supply your body with nutrients.

Regulates hormones.

Aids in digestion.

Speeds up exercise recovery and injury.

The best nontraditional sources of protein

1. Beans and legumes

Beans and legumes — meaning all types of dried beans, split peas and lentils — are fair game for increasing your protein intake. “Beans and legumes are fiber-rich nutrient powerhouses and an excellent source of protein,” says Hopsecger. “One serving (1/2 cup cooked) of beans provides about 7 grams of protein, the same as 1 ounce of meat.” Beans and legumes also keep you fuller, longer because they are so rich in fiber. Animal sources of protein, in contrast, have no fiber at all. Beans and legumes are also much higher in antioxidants.

Research suggests that:

Does it matter what time of day you drink apple cider vinegar?

Drinking ACV right after a meal can delay digestion. Thus, it's best to have it before a meal or empty stomach to maximise its health benefits. Apr...

Last updated Dec 19, 2022

Why do elderly shuffle their feet?

‍10 common reasons seniors shuffle when they walk: Weak hips and leg muscles. Arthritis pain in joints. Loss of flexibility in feet making it hard...

Last updated Oct 8, 2020

Fizzy juice “eats through” 59lbs of stubborn fat

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

One serving of beans per day helps lower “bad” LDL (low-density lipoprotein) cholesterol. Four servings (versus less than one) per week can reduce the risk of heart disease. Four servings a week can decrease the risk of recurrence for colon polyps that can turn cancerous. Eating enough plant protein in general — including beans, peas, nuts, seeds, soy and 100% whole grains — helps protect against chronic degenerative diseases, notes Hopsecger. “Plant proteins are loaded with nutrients and fiber, and are naturally low in cholesterol and sodium,” she says. “Plant-based diets promote weight loss and maintenance and are cost-effective when you’re eating on a budget. And many plant proteins are gluten-free.” When relying only on plant-based proteins, she adds that some researchers recommend getting 0.9 grams, versus the recommended dietary allowance of 0.8 grams of protein per kilogram of body weight per day.

2. Wild salmon

Wild salmon is the perfect source of lean protein and provides incredible benefits because of its anti-inflammatory fats. Three ounces contain nearly 17 grams of protein and provide a key nutrient that your body can’t make on its own: omega-3 fat. “Studies have proven that the high omega-3 fatty acid content in wild salmon helps to lower triglycerides and blood pressure, and decreases platelet aggregation (stickiness),” says Hopsecger. That lowers the risk of plaque and blood clot formation in your arteries, which leads to heart attack and stroke. “The omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in wild salmon decrease the inflammation associated not only with heart disease but also with autoimmune diseases,” adds Hopsecger.

Omega-3 fats also benefit your brain and nervous system.

Aim for at least two servings of wild salmon per week. Try it in a salad, on its own or as a burger!

3. Eggs

Eggs are a low-carb, low-calorie and low-cost source of protein. One egg provides 6 to 8 grams of protein with only 70 calories. Extremely nutritious, eggs are a complete protein and have a rich supply of key vitamins and minerals.

Is Apple high in vitamin C?

Apples contain a high amount of vitamin C. This is a powerful natural antioxidant that can help boost your body's resistance to both infectious...

Last updated Sep 25, 2022

Should you eat apple skin?

Peels are packed with nutrients In fact, a raw apple with skin contains up to 332% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20%...

Last updated Mar 22, 2018

Tasty breakfast juice melts 59lbs of wobbly fat

A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

“Eggs have battled a bad reputation over the years because of their cholesterol content (184 milligrams in one large egg),” says Hopsecger. “But we now know that the dietary cholesterol level in eggs has a minimal impact on serum cholesterol levels.” Much of the egg’s nutrition, including vitamin D, omega-3 fatty acids, B vitamins and choline (which may contribute to mental clarity), is housed in the yolk. Heart experts generally recommend limiting eggs to one per day or half a dozen per week.

4. Greek yogurt

If you eat dairy, don’t rely on cheese which is high in saturated fat for protein. Greek yogurt is a far more nutritious option. “Six ounces contain 15 grams of protein — two to three times the amount you’d find in regular yogurt and more than the amount 2 ounces of meat or two eggs provide,” notes Hopsecger. Greek yogurt also boasts probiotics, the healthy bacteria that support gut health. And it’s a good source of calcium and vitamin D. She recommends fat-free plain Greek yogurt over the high-fat, high-sugar varieties in the store. Instead of high-sugar granola, add your own fresh or frozen fruit, slivered almonds or walnuts, and chia seeds or ground flaxseed. For the greatest and most effective health gains, try adding some of the best sources of protein recommended above into your diet. Protein foods help you grow and develop, furnish you with energy and build and repair cells and tissues throughout your body. Check out our recipes for fun ways to implement these ingredients into your daily meals!

health.clevelandclinic.org - What Are the Best Sources of Protein? - Cleveland Clinic

Which two fruits can be eaten together?

6 Power-Packed Fruit Combos to Fuel Your Morning Anti-inflammatory plate: Cherry, pineapple, blueberry. ... Immune-boosting plate: Grapefruit,...

Last updated May 21, 2020

Which alcohol gives face glow?

Wine is known for its magical powers on your skin. This alcohol is best used for removing dead skin cells and fighting pigmentations. It boosts the...

Last updated May 19, 2021

Fizzy juice “eats through” 59lbs of stubborn fat

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Which fruit can be combined with apple?

Apple: Pairs well with almonds, apricots, caramel, cardamom, chestnut, cinnamon, citrus, cranberry, currant, ginger, hazelnut, lychee, mango,...

Last updated Jul 21, 2018

Tasty breakfast juice melts 59lbs of wobbly fat

A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

What vegetables should not be mixed?

Never mix starchy with high protein But there are many vegetables that are starchy in nature, such as corns, potatoes, cowpeas, black-eyed peas and...

Last updated Jan 11, 2022