Protein Bars and Shakes have flooded health clubs, health food stores and grocery stores. Dieters are turning to high protein foods for a quick weight loss solution. Does it really help, and what can you do to increase the amount of protein in your diet?
What is Protein?
Proteins are comprised of amino acids that are the building blocks of muscle and are found in skin, muscle, organs, hormones and enzymes. Proteins take longer to digest than carbohydrates and therefore keep you fuller for longer without causing drastic changes in blood sugar level. We obtain healthy amounts of proteins in our diet primarily from meats, eggs, fish, beans, nuts, legumes and dairy products.
Top 5 High Protein Foods
1. Chicken
White meat, such as chicken and turkey breast has high protein and low fat content. Chicken thighs on the other hand are dark meat that has a higher fat content. The fat content of chicken is also altered by the way it is prepared. Frying the chicken increased its fat content.
2. Fish and Seafood.
Fish and seafood is an excellent source of protein but has a higher fat content than chicken. However, the fat in fish provides essential fatty acids that are good for the body. Anchovies, sardines, salmon, herring, tuna and mackerel are all good sources of protein and omega-3 fatty acids.
3. Beef
Beef, while being a high protein food also has a fairly high fat content. Since the fat contained in beef is not good fat, individuals should chose lean cuts of beef.
4. Dairy Products
Eggs and DairyCheese, milk, yoghurt and eggs provide proteins but also contain a high amount of saturated fats that can be bad for you. Use low fat versions where available to avoid unnecessary fats in your diet.
5. Soy Protein
Soy protein is found in soy beans, tofu and miso soup. Soy protein is an excellent source of arginine and glutamine, the two amino acids essential for building muscles.
Popular High Protein Diets
The Atkins Diet and the South Beach Diet are based in high protein, low-carbohydrate combinations of foods, obtaining up to 50% of the calories from protein. It is important to remember that too much protein can place excess load on kidney, cause osteoporosis and heart disease. For this reason the American Heart Association does not recommend high protein diets.
Patients with liver or kidney disease should consult their physician before changing over to a high protein diet. Additionally, a high protein diet does not provide enough vitamins and minerals in the long run.
Are Protein Bars and Shakes Healthy?
Protein shakes and bars are meal replacement products widely available in stores. They are commonly used by individuals wanting to lose weight since they keep hunger at bay. They are a better alternative to fast foods since they are packed with proteins and keep you fuller for longer. Meal replacement bars and shakes are healthy if used as a supplement to a nutritious diet. Eating meal replacements bars and shakes in place of a nutritious meal is probably not a healthy option. When buying protein bars and shakes, look for ones that include vitamins and minerals as well. Lower quality protein bars and shakes have a high sugar content and not as much protein.
In summary, while high protein foods can help you lose weight and keep the hunger away, too much protein can prove harmful to your body. If you consume a high protein meal during the day, chose other foods during the course of the week to ensure you get a healthy balance of all the food groups.
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