Proteins are the building blocks of our body. Every organ, every muscle, that is made is a combination of amino acids. Endocrinologists in Lahore firmly believe that a lack of protein in the diet can cause hormone imbalance in the body.
Proteins are available through various sources and can be readily consumed according to the body’s requirements. Protein can be fatty or lean depending on the fat content.
Proteins manage your weight and are the reason for all the muscle mass in the body. also if carbohydrates are unavailable, proteins breakdown to provide energy for the body. Not every protein can be considered lean. A fatty portion can cause you to gain weight while lean protein is fulfilling without being overindulgent.
Lean proteins contain fewer calories than a fatty portion does making it extremely healthy for us. In a day, at least 15-20 percent of calories must come from the protein. Protein provides four calories per gram.
Here are the best sources of lean protein that should be included in the diet.
- White Meat
White meat includes chicken (skinless), and turkey. It contains almost minimum to none fat content. white meat cooks faster than dark meat and can dry out quickly as well. It is one of the best sources of lean protein. almost 25 to 30 grams of protein can be obtained from them.
White meat is the best choice for lean protein. Chicken and turkey give about 25 grams of protein. White meat is fewer in calories than dark meat. A boneless and skinless portion of white meat can provide up to 110 calories per kilogram while the dark meat can take the calorie count up to almost 200.
This type of protein can be used in cold cut sandwiches, can be grilled or baked, whatever your heart desires.
Most of the seafood is considered an excellent source of lean protein. the most common seafood being the fish. Fish is always in demand whether it be summer or winter. They provide under 03 grams of fat and almost 25 grams of protein.
Fish is also an excellent source of Omega-3 and Omega-6 fatty acids. Omega-3 and Omega-6 are widely known as good fats. they protect the heart from various diseases and keep the cholesterol in check. They have tremendous health benefits and are full of nutritional content.
In the same way, crab is the leanest protein of all. It tastes good and is healthy. Albeit a little expensive, it can be used in appetizers, soups, and main courses.
- Shrimp or Prawns or Lobsters
Prawns and shrimps are somewhat familiar in taste and structure. Langoustines are also one of the many types of prawns; they taste delicious and almost take no time to cook. They like any other seafood can be used in a variety of ways. They are light, and decadent and contain less than 1 gram of fat.
Lobsters suit expensive taste buds the most because one lobster can get you out of 45 to 50 dollars at the minimum. They contain less than 80 kilocalories but are packed with flavor and nutritional content.
One of the most known complete protein is soy. It is a good alternative for vegetarians as they avoid meat, the biggest source of protein, at all costs. Soy has all 09 essential amino acids. Hence, the name complete protein.
Tofu is available in various textures, the most common being soft and hard. Also, the option of organic and industrial tofu is available for consumers. Tofu is a great source of protein. Lite tofu is even greater with less than 50 kilocalories.
People used to call egg the cholesterol carrier in the past. Studies have disproved this theory. Eggs are known as versatile protein and are full of nutritional value. They contain almost 5-6 grams of fat and 6 grams of protein.
Choline and Vitamin D are found in abundance in the egg along with the protein albumin. Eggs can be boiled or fried or scrambled. They can be eaten at almost any time of the day.
Lean proteins are excellent to control your portion size as well as the number of calories you consume. There are more sources of lean proteins available in the market than those mentioned. Find the best source for yourself!