Lately, chicken isn’t chicken anymore, and fish isn’t fish. As a result of our cultural fascination with nutrition, they’re referred to simply as “ proteins .”
It’s an oversimplification that reduces meat, fish and even plant-based proteins to a single nutritional component. But “proteins” have unique assortments of fats, vitamins and minerals, depending on which kind you choose.
Everyone has different nutritional needs, so protein isn’t one-size-fits-all. If you’re a woman or a senior or a person with a family history of heart disease, for example, you can pick foods that support, rather than hinder, your health goals.
We spoke with registered dietitians who shared the benefits of major types of protein-containing foods, depending on what your health goals are. Some of these ingredients are even recommended for multiple health concerns.
Beans, lentils, tree nuts and peanuts: Good for blood sugar balance and regulating diabetes
“Research has shown that including more plant-based proteins may help improve heart disease risk and lead to better glucose levels. Beans and lentils have the benefit of low total fat, no saturated fat and high fiber. Foods that are high in fiber may further help slow down the absorption of carbohydrate foods consumed at the meal, which offers steadier blood glucose levels.
Tree nuts and peanuts are good sources of plant-based proteins for diabetes management and prevention for several reasons. Tasty tree nuts and peanuts are low in carbohydrates and rich in fiber, which helps with glucose control after meals; and they provide heart-healthy fat that also helps increase satiation and insulin sensitivity. Nuts also contain vitamins and minerals beneficial to diabetes management, like magnesium and antioxidants, that have anti-inflammatory properties.” — Toby Smithson , a registered dietitian nutritionist and the senior manager of nutrition and wellness at the American Diabetes Association
Lentils are recommended for their ability to regulate blood sugar and as a good option for your gut health.
Yogurt and lentils: Good options for gut health
“Yogurt, like Greek yogurt or skyr, contains 15-19 grams of protein per cup , which is important for overall health, but also protein is essential for maintaining a healthy gut barrier, as protein are the building blocks for the cell lining in the gut. Studies even show that regular yogurt intake improves gut barrier function when people eat at least 2 cups a week. Yogurt is also a fantastic source of probiotics like Bifidobacterium and Lactobacillus, which are species that help improve digestive regularity, prevent intestinal damage, and overall improve the balance of bacteria in the gut.
Lentils are a fantastic source of plant-based protein, coming in at 18 grams a cup. Due to lentils’ high fiber content, this source of protein is an excellent way to boost gut health as fiber from lentils is considered a prebiotic ... which can help fuel the proliferation of beneficial species in the digestive tract that have numerous health benefits. Lentils also contain a whopping 16 grams of fiber per cup , which can pack a huge punch. ... The fiber in lentils helps to stabilize blood sugar, feed healthy microbes, improve bowel movements and digestive regularity, and even lower cholesterol.” — Megan Hilbert , a registered dietitian specializing in gut health nutrition, IBS, intuitive eating and the gut-brain axis
Mackerel and tempeh: Good for fighting inflammation
“ Mackerel may be one of the best foods to prevent inflammation because it contains ... omega 3 fatty acids. A 3.5-ounce serving has over 4,500 mg of combined EPA and DHA , which are types of healthy fats that can reduce inflammation , reduce risk of heart disease and prevent cognitive decline .
Tempeh is an excellent plant-based protein for fighting inflammation. Made from fermented soybeans, tempeh contains a special kind of fiber known as prebiotics that help fight inflammation in the gut and feed the important bacteria. Tempeh is also a great source of antioxidants , which prevent and repair damage in the body and have anti-inflammatory properties.” — Kaytee Hadley, a functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, Virginia
Salmon and black beans: Good for women’s reproductive health
“The omega-3s in salmon support heart health by lowering blood pressure and reducing triglycerides. Cardiovascular disease is actually the leading cause of death in women living in the U.S. There is also some research that suggests daily omega-3 intake can support mental health conditions, specifically during menopause.
Salmon is also an excellent source of vitamin D, which is a key nutrient that helps support bone health as we age. The risk of developing osteoporosis increases following menopause, so it is recommended that post-menopausal women get 500-800 IU of vitamin D daily. To give some context, one serving of salmon has roughly 400-700 IUs (it varies, depending on if it’s wild or farmed).
Black beans are another favorite of mine — they are an excellent source of folate, which is especially important for DNA synthesis during pregnancy. It is recommended that pregnant individuals get at least 600 mcg of folate per day to prevent neural tube defects in the developing fetus. Half a cup of cooked black beans contains roughly 129 mcg of folate, so consuming 1 cup of black beans per day will meet close to half of your folate needs for pregnancy.” — Claire Rifkin , a New York City-based women’s health dietitian with her own private practice
Cottage cheese, egg whites and chicken breast: Good for weight loss
“Getting enough protein in the diet is essential for health, recovery and metabolism. Higher protein diets have been shown to aid in weight loss through two different mechanisms. The first being that protein has a much higher thermogenic effect when consumed. This means that eating dietary protein does increase the metabolism slightly when it is consumed. The second reason a high-protein diet aids in weight loss is that it prevents loss of fat-free mass (muscle), even in a caloric deficit.
Nonfat cottage cheese, in particular, is a solid choice for weight loss.
Nonfat cottage cheese contains a primary protein called casein. This type of protein is slow to digest and increases long-term satiety. Cottage cheese is also a dairy food and studies have shown that an increase in dairy consumption coupled with overall decrease in calories resulted in greater body weight and fat mass loss than those with a lower dairy intake.
Egg white protein is considered the gold standard of protein sources. It is the protein that all are compared to in bioavailability and digestibility. Egg whites are very low in calories but have an even higher protein content. They are a great way to add protein to a meal.
Chicken breast is very lean and contains a variety of important nutrients, including vitamin B12, zinc, iron and copper.” — Lacy Puttuck , a registered dietitian nutritionist
Legumes and fatty fish: Good for heart health
“A Mediterranean-style dietary pattern is a well-recognized and evidence-based approach in the prevention and treatment of cardiovascular disease, and includes fish, poultry, legumes, whole grains and some cheeses. We know that legumes, in particular, contain several important nutrients in addition to protein, which are important for heart health, including dietary fiber and micronutrient sources.
My other choice would be fish, especially fattier fish such as salmon, tuna, mackerel and sardines, due to their high omega-3 fatty acid content. Omega-3 fatty acids are particularly important with mitigating inflammation and the inflammatory response within our bodies, as well for decreasing the risk of cardiovascular events.” — Lena Bakovic , a registered dietitian specializing in chronic disease, weight management, gut health, oncology and general health and wellness
Low-fat dairy and plant proteins: Good for bone health
“Low-fat dairy products like yogurt, milk and hard cheeses are all excellent sources of protein, with each containing about 8 to 20 grams of protein , for some Greek yogurts. They all maintain a fairly lower caloric value for our protein-to-calorie ratio. In addition to the protein, these products contain the added benefit of calcium, a well known mineral for bone density. Most are fortified with vitamin D as well, which will aid in the absorption of the calcium provided.
Plant proteins such as beans, legumes and nuts are a great choice for bone health protein, as well. These types of proteins contain phytoestrogens, which aid in bone health by inhibiting bone resorption (or breakdown) and promoting osteoblast activity, which are the cells that regrow bone.” — Courtney Pelitera , a registered dietitian specializing in sports nutrition and wellness nutrition
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