The best protein sources

Do you give your meals more nutritional points if they contain lots of protein? The popularity of protein-rich options has soared recently as high-protein, low-carb diets have become trendy. Protein shakes and bars aren't just for bodybuilders now -- they're being sold as energizing snacks for women on the go. So what's the scoop on this nutrient? Here are the basics of the protein puzzle.

Protein is a nutrient that plays a role in maintaining and repairing cells throughout the body, from our muscles to our immune system. Proteins are made up of compounds called amino acids (amino acids are to proteins what bricks are to a wall). Although the body contains more than 20 amino acids, only nine are considered essential -- they can't be synthesized by the body and, therefore, must come from what we eat.

Sources of essential amino acids
Foods rich in protein containing all these essential amino acids were traditionally thought of as “complete protein foods” because it was assumed you had to get all essential amino acids at each meal. Some of the best-known examples are from animal sources, such as meat, poultry, fish, eggs, cheese, yogurt and milk, although soybeans offer complete proteins, too.

Most proteins of plant origin lack or are low in one or more of the essential amino acids, leading to the earlier thinking (especially by meat eaters) that they don't count as protein sources. But research has shown that choices such as dried beans, lentils and peas, along with nuts, seeds and whole grains, complement one another to provide complete proteins when eaten in the context of a healthy and varied diet.

Healthy doses of protein
Protein-rich foods can be an ally or enemy of the battle of the bulge -- it really depends on the source and how much of it you eat. Some protein-packed foods are linked to a number of lifestyle-related diseases; for example, a large, thick slab of well-marbled steak not only packs a caloric wallop but also plenty in the way of saturated fat and cholesterol, which, if eaten in large doses over a period of time, puts you at risk for heart disease, high blood pressure and kidney failure. Slash fat counts by removing skin from poultry, trimming fat from meat and opting for lower-fat dairy products, or choose high-protein plant foods.

Lean portion-controlled, protein-packed foods can also help stabilize blood-sugar levels, giving you better appetite control and steadier energy levels, particularly when eaten in small amounts earlier in the day. Have an egg, a few ounces of lower-fat cheese, meat, poultry or fish at breakfast and lunch, along with whole grains and fruit or vegetables, and you may banish your ravenous appetites and energy dips mid-morning and mid-afternoon. One of the reasons people have success with high-protein diets is because of the added protein, not because they're cutting carbs.

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