What are some top high quality protein foods?

There are so many good reasons to add protein to your meals.  But not just any protein, you want high quality protein food choices.  Why are some proteins higher quality than other proteins?  What are some healthy protein foods you should be adding to your diet?  Many body builders focus on adding more protein to their diets.  But NIH notes that older Americans should also focus on protein as health benefits of more protein include:  an increase in muscle (lean body mass), increased leg power, improved gait and improved bone density.  Our bodies use protein not just to build muscle but also for our skin, to make antibodies, for our hair and even the hemoglobin in our blood.  Those trying to lose weight want to be sure to have adequate protein in their diets.  Studies have found that diets higher in protein can help with managing weight.  Protein at meals helps you feel full longer so you are not as hungry between meals. 

What are high quality protein foods?

What makes one protein food a higher quality than another protein choice?  For one thing, high quality proteins have all the amino acids you need to build protein and for the many other functions proteins play in our body. 

Animal Foods – all animal proteins have all the amino acids and they are more bioavailable than the proteins in plant foods.  All animal proteins are considered high quality.

• Meat, Fish, Poultry – Choose beef, fish or poultry as these are all high-quality protein choices.  Not just protein, but these animal foods provide many other nutrients including iron, zinc and many B vitamins, including vitamin B12.
• Eggs – many people don’t realize what a high-quality protein eggs provide.  In fact, eggs are known as the “Gold Standard” for protein quality.  Eggs are low in calories, only about 75 calories an egg, and provide about 7 grams of high-quality protein per egg.  Eggs are another way to add some vitamin D to your diet.  The American Heart Association is again allowing us to enjoy some eggs again as the cholesterol in the foods we eat is not the culprit for heart disease as scientists once thought.  The Heart Association says we can enjoy an egg a day.  Since I don’t eat eggs every day, I do enjoy more than one egg at a time, in egg salad, scrambled eggs or a couple of hard-boiled eggs. 

Animal proteins provide a high-quality protein.

• Dairy foods: Cow’s milk, cow’s milk yogurt and cheese – Yes, I need to specify “cow’s milk” and “cow’s milk yogurt” as there are so many fake milks and fake milk yogurts on the market.  Real cow’s milk has 2 high-quality proteins, casein and whey.  “Approximately 80 percent of the protein in milk is casein protein, while the other 20 percent is whey protein.” Body builders often use protein powders containing whey or casein because these are both high quality proteins.  One doesn’t need protein powders to get casein and whey proteins.  One cup of real cow’s milk has 8 grams of protein with 6-7 grams of casein in each cup.  Forget the fake milks as there is no casein in almond milk or other fake milks. In fact, fake milks are often very low in protein.  “Rice milk has just 0.28 g of protein, almond milk has only 0.4g of protein, and coconut milk substitutes have around o.6g protein”.

o   Cottage cheese – even more protein than milk as one cup of cottage cheese provide 27 grams of protein.  So, even more casein than milk. 

o   Yogurt – many people choose Greek yogurt as Greek yogurt is a good way to get a highly concentrated does of casein.  Why?  Because it takes about 4 pounds of milk to make just 1 pound of Greek yogurt. Buy a 6-ounce serving of Greek yogurt and add about 15-20 grams of a high-quality protein to your day.  

Dairy products made from cow’s milk – provide high-quality protein.

Plant Foods – many plant foods provide protein but the protein is not the high-quality protein that animal foods provide.  Most plant foods are low or deficient in one or more amino acids and the protein in plant foods is not as digestible as protein in animal foods.  But there are some plant foods that rank higher in protein quality than other plant foods.

• Nuts – Dr. Oz recommends a handful of nuts a day for good health.  I always have some nuts in my daily diet.  I add chopped walnuts to my oatmeal and often enjoy a handful of peanuts as a snack.  Nuts do provide protein as well as fiber along with some heart-healthy fats.  A small handful of nuts provided about 2-7 grams of protein. (See Enjoy a handful of nuts a day for good health.)   Here is a listing of protein in an ounce of different nuts:
• Peanuts 7.3 grams protein/ounce
• Almonds 6.2 grams protein/ounce
• Pistachios 5.7 grams protein/ounce
• Cashews 5 grams protein/ounce
• Hazelnuts 4.2 grams protein/ounce
• Pecans 2.6 grams protein/ounce
• Quinoa – this is an unusual plant food as it has all the amino acids.  It is also a whole grain and adds fiber and many nutrients to your day including manganese and the vitamins folate and B-1.   We like to use quinoa as a side dish in place of rice at some meals.  One cup of cooked quinoa provides about 8 grams of protein.  Additionally, one cup provides 5 grams of fiber. 
• Beans/legumes – these not only provide some protein but also fiber.  When you eat fiber-rich foods at a meal, you will fill full longer.  Some beans/legumes to enjoy include chickpeas, lentils, green peas and beans.  Beans also add some antioxidants to your day.  Add a cup of cooked navy or pinto beans to your diet and you will add about 16 grams of protein.  Not a complete protein like animal foods but some protein.  Add some meat to your beans, or drink a glass of real milk with your meal and that will boost the protein quality of the meal.  

Try a packet of quinoa and brown rice.

 

So many easy ways to boost the protein in your diet and so many foods rich in protein to enjoy.  Be sure to include high-quality protein from animal foods like meat, fish and poultry.  MyPlate recommends dairy at every meal.  Dairy means “from a cow” so only real milk, yogurt and cheese count.  You can augment these high-quality protein foods with some plant-based foods like nuts or quinoa.  Enjoy some protein at every meal.  

Sources:  NIH , bodies, Studies, Gold Standard , , American Heart Association, proteins, milk, fake milks, Cottage cheese , Yogurt , amino acids , Nuts , different nuts , Quinoa , cooked quinoa , Beans/legumes , cooked navy or pinto beans   Image Sources: Animal proteins, Dairy products   , Quinoa with brown rice