The Best Type Of Protein To Eat, Depending On Your Health Goals

These days, chicken is no longer chicken and fish is no longer fish.Because of our cultural obsession with nutrition, they are simply called “proteins”.

It’s too simplistic to reduce meat, fish or even plant-based proteins to a single nutrient.But “proteins” contain unique fats, vitamins and minerals, depending on the type you choose.

Everyone has different nutritional needs, so protein is not one-size-fits-all.For example, if you’re a woman, an older adult, or someone with a family history of heart disease, you can choose foods that support, rather than hinder, your health goals.

Beans, lentils, nuts and peanuts: good for balancing blood sugar and regulating diabetes

Research suggests that eating more plant protein may help reduce the risk of heart disease and improve blood sugar levels.Beans and lentils have the advantage of being low in total fat, free of saturated fat and high in fiber.High-fiber foods may help to further slow the absorption of carbohydrate foods consumed at meals, resulting in more stable blood sugar levels.

Nuts and peanuts are good sources of plant protein for diabetes management and prevention for many reasons.Delicious nuts and peanuts are low in carbohydrates and rich in fiber, which helps control postprandial blood sugar; they also provide heart-healthy fats that also help increase satiety and insulin sensitivity.Nuts also contain vitamins and minerals that are beneficial for diabetes management, such as magnesium and antioxidants that have anti-inflammatory properties.

Yogurt and lentils: a good choice for gut health

Yogurt, such as Greek yogurt or skyr, contains 15-19 grams of protein per cup, which is important for overall health, but protein is also essential for maintaining a healthy intestinal barrier because protein is an integral part of the lining of intestinal cells.Studies have even shown that regular intake of yogurt can improve gut barrier function if people eat at least 2 cups of yogurt per week.Yogurt is also an excellent source of probiotics such as Bifidobacteria and Lactobacillus, which help to improve digestive regularity, prevent intestinal damage and improve the overall balance of gut bacteria.

Lentils are an excellent source of plant protein, containing 18 grams per cup.Due to the high fiber content of lentils, this protein source is an excellent way to promote intestinal health, as the fiber in lentils is considered prebiotic can help promote the proliferation of beneficial bacteria strains in the digestive tract, which has many health benefits.Lentils also contain a whopping 16 grams of fiber per cup, which has tremendous benefits.The fiber in lentils helps stabilize blood sugar, nourish healthy microbes, improve bowel and digestive patterns, and even lower cholesterol.

Mackerel and tempeh: good for anti-inflammation

Mackerel may be one of the best foods for preventing inflammation because it contains …… omega 3 fatty acids.A 3.5-ounce serving of mackerel contains more than 4,500 milligrams of EPA and DHA, which are healthy fats that reduce inflammation, lower the risk of heart disease and prevent cognitive decline.

Tempeh is an excellent anti-inflammatory plant protein.Made from fermented soybeans, tempeh contains a special type of fiber called prebiotics that help fight intestinal inflammation and provide nutrients for important bacteria.Tempeh is also a great source of antioxidants, which prevent and repair body damage and have anti-inflammatory properties.

Salmon and black beans: good for women’s reproductive health

The omega-3 fatty acids in salmon lower blood pressure and triglycerides, which is good for heart health.Cardiovascular disease is actually the leading cause of death among American women.There is also some research to suggest that daily intake of omega-3 fatty acids may improve mental health, especially during menopause.

Salmon is also an excellent source of vitamin D, an important nutrient for maintaining bone health as we age.Since the risk of osteoporosis increases after menopause, it is recommended that postmenopausal women consume 500-800 IU of vitamin D per day. For example, a serving of salmon contains approximately 400-700 IU (depending on whether it is wild or farmed).

Black beans are an excellent source of folic acid, which is especially important for DNA synthesis during pregnancy.It is recommended that pregnant women consume at least 600 micrograms of folic acid per day to prevent neural tube defects in the developing fetus.One-half cup of cooked black beans contains about 129 micrograms of folic acid, so 1 cup of black beans per day will meet nearly half of your folic acid needs during pregnancy.

Cheese, egg whites and chicken breast: good for weight loss

Getting enough protein in your diet is essential for health, recovery and metabolism.Studies have shown that high-protein diets contribute to weight loss through two different mechanisms.First, protein has a higher thermogenic effect when consumed.This means that consuming dietary protein does slightly increase metabolism.The second reason a high-protein diet helps with weight loss is that it prevents the loss of fat-free mass (muscle) even in a caloric deficit.

Skim cheese contains a major protein called casein.This protein is slow to digest and increases long-term satiety.Cheese is also a dairy product, and studies have shown that increased dairy consumption, along with an overall decrease in calorie intake, results in greater weight and fat loss compared to those with lower dairy intake.

Egg white protein is considered the gold standard of protein sources.It is the protein that all proteins rival in terms of bioavailability and digestibility.Egg whites are low in calories but higher in protein.They are a great way to add protein to your meals.

Chicken breasts are very lean and contain a number of important nutrients, including vitamin B12, zinc, iron and copper.

Beans and fat-rich fish: good for heart health

The Mediterranean-style dietary pattern, a recognized and evidence-supported approach to the prevention and treatment of cardiovascular disease, includes fish, poultry, legumes, whole grains and some cheeses.We know that in addition to protein, legumes contain a variety of important nutrients vital to heart health, including dietary fiber and micronutrient sources.

Another option is fish, especially fatty fish such as salmon, tuna, mackerel and sardines, which are rich in omega-3 fatty acids, which are particularly important for reducing inflammation and inflammatory responses in the body and reducing the risk of cardiovascular events.

Low-fat dairy and plant proteins: good for bone health

Low-fat dairy products such as yogurt, milk and hard cheeses are excellent sources of protein, each containing about 8 to 20 grams of protein, such as some Greek yogurts.They all maintain a fairly low calorie value, in line with our protein-to-calorie ratio.In addition to protein, these products also contain calcium, which is a well known mineral for bone density.Most also have added vitamin D, which will help with calcium absorption.

Plant proteins such as beans, legumes and nuts are also excellent choices for bone health.These types of proteins contain phytoestrogens, which may aid in bone health by inhibiting bone resorption (or breakdown) and promoting osteoblast activity, the cells that regenerate bone.