The topic of protein, whether in the context of high protein foods, products or lifestyles, has been buzzing for over a decade. But beyond serving as a long-standing dietary trend for the health-conscious, daily protein intake is actually very important because it’s fundamental to many different functions in everyone’s body.
With this in mind, the type of protein we consume matters, as there are many protein sources to choose from, each with their own nutritional impact. This is where the concept of lean protein comes in. You’ve probably heard that it’s healthier to eat “lean protein” – but what exactly does that mean, and do the is lean protein the best, most nutritious type of protein to choose? Here’s what you need to know about this important source of nutrients.
Why protein is important
When it comes to maintaining optimal health, eating the right amount and type of protein for you is essential. As one of the three main macronutrients in the diet, alongside carbohydrates and fats, “protein, in general, is an essential nutrient to help support many bodily functions, including cell maintenance, muscle building and contraction, tissue repair and wound healing”. says Asmita Batajoo, MS, RD. Proteins also provide us with energy while leading the charge in the formation of all body structures, including the components of our cells, the oxygen-carrying hemoglobin in our blood, our organs, our hair, our skin, our fingernails and most other tissues you can think of. .
Each person needs slightly different amounts of protein depending on various factors. While there are calculations you can turn to, the best way to get this individualized information is to seek advice from a qualified healthcare professional, such as a dietitian. (Click here to learn more about how much protein to eat each day).
What is Lean Protein?
So what is lean protein, exactly, and how does it compare to other protein sources? “According to united states department of agriculture, lean protein sources contain less than 10 grams of total fat, 4.5 grams or less of saturated fat, and 95 milligrams of cholesterol or less per 3.5 oz serving,” says Batajoo. Indeed, these options cover various types of protein sources, including low-fat animal protein and vegetable protein.
Are foods high in lean protein healthier than other higher fat protein sources? It is complicated.
These highlighted nutrients are so important because historically, saturated fat and cholesterol have been identified as nutrients correlated with heart disease due to their negative impact on blood lipid levels, such as cholesterol. The research, however, paints a darker picture. A meta-analysis supported these theories, finding that reducing saturated fat intake over two years led to reduced cardiovascular events. While another did not find a correlation between saturated fat intake and heart disease. Other studies, including this one published in Lipids in Health and Disease, and this systematic review in Nutrition, Metabolism and Cardiovascular Diseasesfound the same lack of connection.
There is a similar discourse around dietary cholesterol. More studies continue to unravel the widely accepted claim that cholesterol is linked to cardiac events, which is not supported by evidence. But then (again) there are others who show a correlation between dietary cholesterol and heart disease.
These variable results could be due to a number of extenuating circumstances, such as participants changing their diet in a way that doesn’t support heart health in other ways. It’s also important to recognize that “saturated fat” is an umbrella term for the dozens of saturated fatty acids that exist, some of which will be beneficial for blood lipid levels, and some of which will be detrimental. It is difficult to know the exact composition of the saturated fatty acids you are consuming in any given food, as each will be different depending on the environment in which the food was grown.
The bottom line:
So what’s the takeaway here? Despite some conflicting evidence, enough research points to a negative association between heart health and saturated fat and dietary cholesterol that it’s best to favor protein options that are as lean as possible, whenever possible.
In addition to being low in saturated fat and cholesterol, Batajoo adds that many lean protein sources are also “excellent sources of iron, zinc and B12, with other sources offering omega-3 fatty acids. , beneficial plant chemicals, vitamins, minerals and fiber”. Here are some of the best examples of lean protein you can add to your regular meal rotation.
Healthy Lean Protein Sources
Skinless white meat poultry
Whether it’s chicken, turkey, or another type of poultry, the leanest part of the bird will always be the white meat or the breasts. In terms of leanness, go for the skinless versions as the skin contains a lot of the saturated fat content. Even cooking the brisket with the skin on and removing it before eating will still result in some saturated fat consumption as the fat leaches into the meat during cooking.
Lean pork (like chops and tenderloin)
When it comes to pork, tenderloin and chop with little visible fat are the best lean cuts available. Avoid pork belly (aka bacon) and pork shoulder, if lean protein is your goal, these cuts are some of the fattiest meats you can find in any restaurant. animal products.
White fish
Flaky white fish like cod, bass, halibut and trout are all fantastic lean protein options. Plus, their mild taste and delicate texture lend themselves perfectly to a variety of global dishes and regional cuisines, from Mexican to Indian, Middle Eastern to Asian.
Seafood
Good news for clams, shrimp and lobster lovers: these healthy seafood options are all low in overall fat (including saturated fat and cholesterol), which qualifies them as ideal options in lean protein matter. Plus, they’re a natural source of iodine, a mineral that supports thyroid health.
oily fish
Although it may seem counterintuitive, fatty fish like salmon, tuna, anchovies, and sardines all meet the criteria for lean protein. This is because the fats they contain are mostly unsaturated fats, which are actually linked to improved heart health, especially omega-3 fatty acids, all four of which are incredibly rich.
Eggs (especially egg whites)
Eggs, whole eggs, are very healthy for you. Egg whites are basically pure, fat-free sources of protein and a great choice when aiming for lean protein. If we get technical, egg yolks are a classic example of dietary cholesterol sources. That said, the vitamin D (which is so hard to find in food) found in eggs is entirely contained in the yolk.
Given this balance, consuming whole eggs in moderation is a great option. One way to merge these two health goals is to make a scramble or omelet with two or three egg whites and a whole egg or opt for whole eggs only a few times a week (as opposed to, say, every days).
Yogurt and low-fat dairy products
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Low-fat dairy products, such as cottage cheese, yogurt, and milk, are also excellent sources of lean protein. As a fermented food, yogurt has the added benefit of probiotics, which will help boost healthy gut bacteria in your microbiome. A healthy gut microbiota means better digestion, better immunity, better brain health – the list goes on.
Tofu and tempeh
Many people only think of animal foods when lean protein comes to mind, but plant-based options absolutely meet the criteria, and with added health benefits. In fact, in general, you’ll find pretty much only saturated fat and cholesterol in animal sources, although there are always a few exceptions. Soy-based tofu and tempeh, however, are complete protein sources (like all animal protein, but not all plant protein) while also offering fiber and plant compounds.
Legumes
Beans, peas, and lentils, otherwise known as legumes, are amazing plant-based lean protein options that will also provide fiber, plant compounds, and other vitamins and minerals. Dal, anyone?
quinoa
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Remember that some grain options are great sources of lean protein. Quinoa is super high in protein and very low in fat. Plus, it’s a complete protein, meaning it provides all nine essential amino acids, which can be hard to find among plant-based protein options. To add more protein and consistency to a bowl of cereal or a side dish, opt for quinoa as your grain of choice (or mix quinoa into rice!).
Lean red meat (in moderation)
As with pork, tenderloin, where tenderloin comes from, will be the leanest beef option. Otherwise, look for steaks with as little visible white fat as possible. However, go easy on red meat, as excessive consumption can contribute to inflammation and has links to chronic diseases like heart disease And Colon Cancer.