Sources of protein for the body
Polypeptides are one of the main components necessary for the proper metabolic process in the body. As you know, fats, proteins and carbohydrates are involved in daily metabolism. Their balanced ratio provides the required amount of calories, which are the main source of energy for the human body. The main source of proteins for humans is poultry, pigs, and cows. Meat consists of 18–35% protein. Covers the daily human need for polypeptides. There are a number of representatives of the vegetarian group who do not eat meat. Where is the source of protein for such people? Other foods are also rich in proteins. Up to 13% of them contain buckwheat, up to 55% soy.
Disadvantage: soy contains isoflavones, which are dangerous for men due to their ability to increase estrogen levels; the protein contained in buckwheat is absorbed by half.
Proteins (or proteins) are an essential component of nutrition, without which the process of healthy metabolism is impossible.
How much protein is in cheese: comparison of different varieties
How much protein is in cheese is of interest not only to those involved in bodybuilding, but also to the average person. It can be considered a unique product, in which the energy value is so high that it is sometimes superior to meat. Milk and cheese are similar in composition, but the latter contains much more useful substances.
For example, protein in milk is about 3.2%, and in cheese these figures are much higher, about 20%. If you are interested in calorie content, it is also an order of magnitude higher than in milk. Calorie content most often has different indicators, it all depends on the variety, and what was the fat content of the milk from which it was made.
For those who want to lose weight, it cannot be called an assistant and should be eaten with extreme caution.
Beneficial features
This product contains a large number of amino acids, which are similar in many respects to proteins that are found in human organs and tissues, which indicates the high value of the product. It also contains amino acids that the body does not produce on its own, these include: lysine, tryptophan, methionine.
The beneficial properties of this product are directly dependent on the components from which it is made, but still general indicators exist:
- Helps improve vision
- Participates in the body's metabolic processes, improving their functioning
- Raises hemoglobin levels
- Normalizes blood pressure
- The calcium contained in the product is actively involved in the construction of the bone corset and teeth.
The most important thing is to always remember that everything is good in moderation. If the product is eaten with a sense of moderation, it will only provide benefits.
How much protein is in cheese of different fat contents
You need to eat it, since many experts consider the combination of fats, carbohydrates and proteins in this product to be ideal.
- Fat content 5% in this product: carbohydrates – 15 grams; fat – 5 grams; proteins 17.3 grams. This product is best bought by elderly people, as this combination will help prevent atherosclerosis
- Fat content 9% this product contains: carbohydrates – 14 grams: fat – 10 grams; protein 16.8 grams. Suitable for feeding sick and weakened people. Also present in the composition: methionine, calcium and phosphorus. The amino acid methionine may help prevent fatty liver disease
- Fat content is 18%, in this product you can see: carbohydrates - 14 grams; fat – 19 grams; proteins – 15 grams. It should be limited to the elderly, children and people who are struggling with excess weight, since it contains a very large amount of fatty, saturated acids.
It is worth knowing that the higher the fat content of the cheese, the less protein it can boast. All calculations are made per hundred grams of product.
Varieties
There are a great many varieties of this tasty and healthy product, and the amount of useful elements depends on the variety. Most often, all data is taken per 100 grams of product.
- DUTCH: carbohydrates - 0.62; fat - 26.75; proteins - 25.65; calories - 350
- RUSSIAN: carbohydrates - 0.0; fat - 30; proteins - 24; calories - 361
- BRAID: carbohydrates - 0.16; fat - 23; proteins - 21; calories - 287
- MAASDAM: carbohydrates - 0.0; fat - 28; proteins - 41; calories - 352
- GOUDA: carbohydrates - 1.60; fat - 28; proteins - 25; calories - 355
Tofu
It is included in the list of products that help stop the development of type 2 diabetes. Tofu is an excellent product, thanks to which even vegetarians can get complete protein. 290 grams of this product can provide as much protein as 150 grams of lean meat. By consuming Tofu regularly, you can avoid:
- Diseases of the heart and blood vessels
- Atherosclerosis
- Hypertension
But it is not advisable to fry it, as by absorbing oil, it ceases to be dietary.
Since this product is soy, it may provide the following benefits:
- Reduces the risk of breast cancer
- Helps you get through menopause easier
- Helps prevent osteoporosis and changes in bones and joints in old age
Adyghe
This product contains: fat-20; carbohydrates-0.0; proteins -18; calories-253
This product has a lot of useful properties and cannot be replaced with a low-carbohydrate diet, since Adyghe provides the body with complete, easily digestible protein and balances fats. This product contains:
- Calcium, which plays an important role in the structure of the bone corset, is also involved in the metabolic process
- Sodium, which monitors water and acid-base balance
- Sulfur, which helps slow down aging at the cellular level and produces collagen
- Phosphorus, which restores energy
- And also zinc, vitamins B, PP, D
Suluguni
This product contains: carbohydrates-1.60, fat-28, proteins-25, calories-360
This cheese contains a large amount of vitamins, organic substances and minerals. Despite the fact that the calorie content is quite high, the product can be considered dietary and very healthy.
Suluguni is an excellent source of beneficial amino acids, as well as protein, which is of natural origin. The composition contains fats, vegetable proteins, amino acids, which are absorbed in the human body without any problems and bring nothing but benefits.
Daily protein intake
Calculating your daily protein intake is easy. With a proper diet, the indicator should be within 35% of the daily calorie intake. For women weighing 65 kg with a subcutaneous fat level of 18%, it is necessary to consume 110 g of protein daily. For men weighing 80 kg and subcutaneous fat level 12% - 170 g. The amount of polypeptide consumed depends on physical activity during the day. With sports nutrition and a low-carb diet, there is no need to exceed the daily protein intake. Research by scientists has proven that when the norm is significantly exceeded, the level of its absorption decreases.
Cottage cheese
Cottage cheese itself is a high-protein product. Athletes love it very much to maintain their muscle mass and strengthen the musculoskeletal system.
Cottage cheese can be eaten alone or in combination with other foods as a small but satisfying snack.
It goes well with fruits, apples, bananas, and all kinds of wild berries.
Natural proteins in fermented milk products
An alternative to meat source of protein is dairy. Cottage cheese, milk, hard cheeses contain up to 32% protein. The indicator is equal to the level of protein in poultry, fish, and animal meat. The advantage of consuming the dairy group of products is the high degree of absorption of polypeptide compounds. Protein content in fermented milk products:
- cottage cheese (preferably homemade) – up to 18%;
- milk – up to 7–12%;
- hard cheeses – up to 33%.
Despite the high level of polypeptides, it is not recommended to abuse the products; they contain animal fats.
As protein-rich foods, the main alternatives to meat and fish are cheese, cottage cheese and other dairy products
Various types of cheeses, milk, cream, yoghurts, kefir, ice cream have a protein content of 6 to 35%. The level of absorption remains the same - from 89 to 96%.
Protein-rich dairy products
1 Cheese “Cottage” (Curd cheese)
Curd cheese, or “Cottage” cheese, is a grain cottage cheese with the addition of fresh salted cream. This cheese is extremely low in calories. But at the same time, it contains a lot of calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and other variety of microelements.
100 g of cheese contains 11 g of pure protein.
The following cheeses are also rich in protein : Parmesan, Swiss cheese, mozzarella and cheddar.
2 Greek yogurt, or filtered yogurt
Low in calories, fortified with calcium and probiotics, this yogurt has an incredible flavor and thick, creamy texture.
100 g of low-fat yogurt contains 10 g of protein (exactly as much protein as 40 g of chicken breast).
Moreover, yogurt is a source of magnesium, riboflavin, and pantothenic acid.
Its calorie content is 53 kcal per 100 g.
Just make sure you choose yogurt without added sugar. Full-fat yogurt is also very rich in protein, but higher in calories.
The following foods are rich in protein: regular fat yogurt (24%) and kefir (40%).
Foods that slow down metabolism
3 Milk
Milk is a very important source of protein, but a large number of adults have problems absorbing cow's protein. But if you're not one of them and can enjoy milk to its fullest, it's an ideal source of high-quality protein.
Milk contains small quantities of almost all the nutrients our body needs.
The milk is enriched with calcium, phosphorus and riboflavin (vitamin B2).
There is approximately the same amount of protein in a glass of milk as in 1 egg, namely 8 g.
Due to the different percentage of fat content, calorie content ranges from 44 to 64 kcal per 100 g of milk.
4 Whey protein
It is made from whey, which is formed during the production of cheese.
And as you know, whey is a high-quality protein from dairy products, which has proven itself to be a very effective muscle builder, as well as an assistant in the fight against excess weight.
This product is very quickly absorbed by the body and is rich in amino acids.
1 serving (35g) contains 27g of pure protein.
It is taken depending on your weight.
Plant polypeptides
The human body obtains proteins from plant foods. The content level depends primarily on the part of the plant that is used for food. Fruits, grains, and seeds contain a higher content than stems and roots.
Plant-based foods high in protein:
- soy;
- dried mushrooms;
- beans;
- lentils;
- nuts;
- peas.
Products with low content include representatives of the vegetable group and potato varieties. Fruit and berry groups are a source of carbohydrates and fiber. You won't be able to get enough protein from them.
The leaders in protein content in plant foods are soybeans, beans and lentils.
High protein foods
American scientists from a medical university have developed a special table of high-protein foods, which includes the following foods:
- Low-fat cottage cheese (it contains approximately 18% pure protein, it is perfectly absorbed by the body)
- Liver (beef, chicken, it contains 7% protein)
- Meat (an excellent product for maintaining body activity and building muscles; meat contains 20-25% pure protein)
- Hazelnuts (highly nutritious and incredibly low in fat, with 20% protein)
The list of high-protein foods can be continued for a long time; this table contains the foods with the highest amount of pure protein.
Soy for men
Soybean is a herbaceous plant belonging to the legume family. It has a high protein content - up to 50%. The indicator is higher than any product. Soy contains isoflavones. According to their purpose, they act as phytoestrogens, similar to female hormones. With significant consumption of plant products in men, the level of testosterone, which is responsible for the functioning of the reproductive system and the production of seminal fluid, decreases. Therefore, men are not recommended to consume soy in large quantities.
Greek yogurt
No wonder the Greeks are considered the healthiest nation in the world. Their daily diet contains all the necessary beneficial microelements. Their national dessert is Greek yogurt, which is also popular throughout the world.
Yogurt is a high-protein dairy product. It contains a huge amount of lactobacilli, which are necessary for the normal functioning of the stomach, digestion and breakdown of food.
It contains very little sugar, so you don’t need to worry about your figure.
Pumpkin seeds
After you have determined the pulp into a wonderful pie, the question arises - what to do with pumpkin seeds? Frying them makes a great alternative to chips, but did you know that 30g of seeds is almost 5g of protein, which is even more than half an egg?
Not only is it a high-protein plant bomb: a diet rich in pumpkin seeds can reduce the risk of stomach, breast, lung and intestinal cancer.
Pumpkin seeds are also rich in antioxidants, which help reduce oxidative damage in the body.
Are you experiencing insomnia? L-tryptophan in pumpkin seeds helps combat sleepless nights.
Protein content: 5.2 g per 30 g serving (fried).
Cheese snacks
You can increase your protein intake in your diet with the right snacks. Cookies, buns, crackers, chips and other similar products are not the best option. They contain little protein. Their healthy and no less tasty analogue is cheese. It is lower in calories, rich in protein and calcium.
The highest protein cheeses are Parmesan cheese, Pecorino Romano, Gruyère and Swiss cheese.
Eating cheese during snacks not only saturates the body with the protein it needs, but also does not lead to an increase in cholesterol levels in the blood. The same cannot be said for oil-soaked chips. Your heart will be grateful for such a snack.
Enjoy the benefits of jerky
Eating low-fat jerky can fill your body with protein. However, you need to choose a product that does not contain preservatives, sugars and other harmful components. Meat from grass-fed, free-range animals will be beneficial. This product is high not only in protein content, but also in omega-6 fatty acids necessary for the body. One 28g serving contains 7g of protein.
The undoubted advantage of dried meat is its ease of storage. It will stay fresh out of the refrigerator for several months. It is convenient to take it with you to work and on the road as a healthy snack.
Correct selection of foods for the diet
Doctors do not recommend starting a diet right away, because it is a lot of stress for the body. It is best to start introducing high-protein foods into your diet for weight loss gradually.
Eat as you do every day, but increase the protein little by little.
Add a large amount of homemade cottage cheese, milk, and hazelnuts to your desserts. In salads: chicken fillet and fish. If you are a milk lover, then drink non-fat milk, it is better absorbed in the body.
Protein based diet
Modern fashion trends are constantly changing. Now it’s not fashionable to drink and smoke, people are starting to engage in a healthy lifestyle (healthy lifestyle) en masse, because everyone wants a beautiful, toned body and good health.
Recently, a diet based on high-protein foods has become fashionable.
The essence of the diet is extremely simple, it is active physical exercise and the inclusion of only protein foods in the diet.
Spinach
Spinach contains a huge amount of nutrients: vitamins B, C, K, P and PP, as well as potassium, calcium, sodium, iron, and there is no less carotene in it than in carrots. Spinach is indispensable for the healthy nutrition of young children and pregnant women. The calorie content of spinach is 22 kcal per 100 g. In terms of folic acid content, spinach is second only to parsley. The most important thing is not to overcook spinach: it is best eaten raw in a salad, most importantly, seasoned correctly.
Protein Content: 5.8 g protein per cup.
Protein shake for breakfast
To prepare a protein shake, whey protein is used, which quickly eliminates the feeling of hunger and does not prevent obesity. Recipe for a tasty and healthy drink:
- Almond milk – 225 g.
- Protein powder – 1 scoop (28 g). It contains 20 g of protein.
- Any fresh berries - 1 cup.
- Stevia (or sweetener) to add sweetness.
- Crushed ice – 1/2 cup.
All components are combined and blended using a blender. You can increase the amount of protein in your smoothie by adding chia or flax seeds to it.
How does a high protein diet work?
By maintaining the healthiest lifestyle possible, engaging in physical activity and consuming protein foods, the body begins to work actively.
During training, muscles receive microtraumas, after which they need time to recover. Protein products are excellent for muscle structure; when absorbed into the body, they actively begin to fill cracks in the muscles, thereby restoring and increasing their size.
Proteins also provide a large amount of energy, which a person spends during training.
Contraindications for a protein diet
This diet is highly not recommended for people with diseases such as:
- Pancreatitis
- Tuberculosis
- Peptic ulcer of the duodenum 12
- Dysbacteriosis (disorder and disruption of intestinal microflora, the body does not sufficiently break down and absorb nutrients)
Also, the diet is strictly contraindicated for people with diabetes of any degree.
With diabetes, the patient must receive a sufficient amount of not only proteins, but also fats, minerals, carbohydrates and vitamins. Excluding them from the diet leads to serious health consequences. This diet is not recommended for children, adolescents and the elderly.
Fast and slow proteins
Proteins are usually divided into fast and slow. This division is associated with different rates of their breakdown and absorption. Both types are equally important for the full functioning of the body.
Slow
From the name it is clear that the rate of absorption of these proteins is quite low. It takes about five to eight hours to completely process them. What are they needed for? They help the body cope with hunger for a long time, providing it with a large supply of energy. Slow-acting proteins are useful for those who want to lose weight.
These proteins work best if consumed in the evening. During a night's sleep, they are 100% completely processed. This approach will also help cope with the possible unbridled desire to eat something tasty and terribly high in calories.
Fast
Unlike slow proteins, fast proteins have an increased rate of digestion and absorption: only a few hours. Who needs them? Of course, athletes and people involved in hard physical work.
Nutritionists advise consuming them immediately before training and an hour after it.
How to combine them
The right combination of both types of proteins is necessary for good digestion. In this regard, the combined intake of egg whites and corn grits, beans, wheat flour and boiled potatoes works well. Dishes made from milk and rye, soy and millet are perfectly digestible. Slow and fast proteins are equally important for those who want to lose weight and those who want to gain weight. However, they will have a positive effect on people of both categories only if they comply with the daily norm, which we will talk about now.
Eggs for breakfast
Oatmeal contains more protein compared to all other cereals. One classic serving contains about 6 g of protein. However, if you compare oatmeal with eggs, it loses significantly. Thus, three chicken eggs contain 19 g of protein, as well as selenium and choline necessary for the body.
A number of studies have shown that eating eggs can reduce appetite and keep you feeling full longer. Therefore, a person does not overeat during dinner.
Eggs for breakfast are not only a way to fill your body with protein, but also a “cure” for fighting bad LDL cholesterol. Therefore, their consumption in food is a prevention of cardiovascular diseases [2], [3].
Read more: TOP protein-rich foods
