One of the most effective ways of taming your hunger is by including high-protein foods in your diet. Always ensure that these foods have low saturated fat if you goal is to lose weight. Consider checking with your doctor first if you have kidney or liver disease. Discussed below are the best high-protein foods that are also low in saturated fats.
1. Nuts and Seeds
Most nuts (cashew, almond, coconut, soy nut, peanut and macadamia) and seeds (pumpkin and sunflower) are usually high in protein, magnesium, potassium and dietary fiber. They are an excellent source of healthy fats. Peanuts are among the healthiest nuts you can try. They contain 7 grams of protein and 159 calories in a one-ounce serving (28g).
With a total of 559 calories and 30 grams a 100-gram serving, pumpkin seeds are among the healthiest seeds. They are rich in essential nutrients including magnesium, calcium, iron, vitamin C, vitamin D, vitamin B-6 and vitamin B-12. They offer you a natural way to get your protein without worrying about getting fat. You should consider adding one to two ounces seeds and nuts in your daily diet.
Seafood such as shrimp and fish (all types) are high in protein and low in saturated fats. Shrimp, to be precise, is high in vitamin B12 and selenium. It is also rich in omega-3 fatty acids just like fish. A three-ounce serving (85g) of shrimp has 18 grams of protein and 84 calories.
Fish of all types are high in omega-3 fatty acids, which help burn fats by increasing the body’s metabolic rates. Omega-3 fatty acids are also essential in the growth and development of the brain. Salmon fish, in particular, contains 19 grams of protein and 175 calories in a 3-ounce serving (85 grams).
Also known as dried legumes, beans are an excellent source of protein. Common types include chickpea, navy bean, common bean, kidney bean, pinto bean, adzuki bean, black-eyed pea, soybean and peas. A 100-gram serving of pinto beans has 347 calories including 21 grams of protein.
Most beans are rich in sodium, potassium, calcium, iron, magnesium, vitamin C, vitamin D, vitamin B-12 and vitamin B-6.
4. Whole Eggs
Loaded with antioxidants, healthy fats, minerals and vitamins, whole eggs are among the most nutritious foods you’ll ever find. One large egg contains 6 grams of protein and has a total of 78 calories. Egg whites can work for you if you’re looking for pure protein low-fat foods. An average person should eat not more than two eggs.
5. Low-fat Diary
You can rely on dairy products such as low-fat milk and low-fat yogurt for protein. A cup of whole milk has 8 grams of protein and a total of 149 calories. Milk is also rich in riboflavin (vitamin B2), phosphorus and calcium. It contains almost all nutrients that can your body needs to function normally.
Yogurt is a byproduct of the bacterial fermentation of milk. A 100-gram serving contains 36 grams of sodium, 141 grams of potassium 10 grams of protein and 59 calories in total. Yogurt is rich in vitamin B-6, vitamin B-12, calcium and magnesium.
The high-protein low-fat foods discussed above are only beneficial to your health when eaten in moderation. It is unrealistic to add all of them in your diet. However, you can come up with a meal plan that includes high-protein low-fat foods you’re comfortable eating.