Using Animal And Plant Based Proteins For Healthy Cooking is a cause of concern for many people because there is so much information out there it can become very discerning. What is to much, when is it not enough, what is the best protein, can you get the protein your body needs without eating meat, and on and on……
Proteins are referred to as body building foods. Proteins are very important as they help in building and repair of muscles, replenishing lost blood, production of enzymes and other important body chemicals. The Mayo Clinic recommends that we get between 10 and 35 percent of our calories from protein and that we get more plant protein than animal protein.
A higher intake of protein is recommended for quicker healing of wounds. Lack of protein can result in nails, skin and hair in poor condition; in addition lack of protein can lead to a poor immune system putting one at a higher risk of communicable diseases.
Protein is categorized into animal and plant based proteins. Animal Proteins include all fish, poultry, red meat and pork. Plant based proteins are non-meat products, such as, vegetables, grains, and beans, and are listed in detail below.
Why Include Protein In Each Meal
Proteins give a fuller feeling, which, discourages overeating, which, is necessary in weight loss. Since proteins are digested steadily they provide continuous energy which gives the body more endurance when working out for a firm and fit body. It is recommended to include a lean protein for breakfast for more energy throughout the day.
Proteins help in the building of strong muscles when working out. Strong cartilage that occurs from intake of proteins supports the muscles properly for a great physic. Protein is also necessary for the creation of gorgeous skin and strong bones. Remember to eat proteins in moderation as the excess is stored as fat.
The brain requires amino acids for its daily functions. It is necessary to eat a variety of proteins so that the brain can gain the most benefits.
Promotes Healthy Metabolism
Metabolism slows down as one ages resulting in unwanted weight gain. Including a small portion of lean protein in all your meals promotes healthy metabolism. The age and the gender of a person will determine how much protein should be consumed for better health.
Replenishment of Lost Blood
Women of child bearing age lose a small amount of blood every month through their menses. Someone involved in an accident may lose a large amount of blood. For that reason protein is required to replenish the lost blood. It also helps in boosting immune and nervous system for better quality of life.
Factors To Consider When Cooking Animal Based Protein
Do Not Overcook or Undercook Animal Proteins
Undercooked animal proteins may contain bacteria that may cause illness. Learn how to cook animal protein properly for maximum benefit.
Trim Off Fat Before Cooking
Fat is usually stored under the skin of chicken and other animal proteins. As a result, it is necessary to cut it off before cooking to stay away from consuming unhealthy fat. The leaner the protein the better it is for your health.
Divide Into Easy to Cook Portions
Most animal proteins need to be frozen before cooking so that they do not go bad. It is necessary to pack it into easy to cook portions to avoid defrosting the whole piece every time. Bacteria may develop on food when it is defrosted and putting them back in the freezer can cause food poisoning.
Plant Based Proteins
• 1 cup spinach has 5 grams protein
• 2 cups cooked kale has 5 grams protein
• 1 cup boiled peas has 9 grams protein
• 1 avocado offers 10 grams of protein
• 1 cup broccoli has 5 grams protein
• 1 cup cooked sweet potato has 5 grams protein
• 2 ounces of walnuts offer 5 grams of protein
• 1 ounce of pistachios offers 5.8 grams of protein
• 2 tablespoons of almonds offers 4 grams of protein
• 1 ounce cashews offers 4.4 grams of protein
• 3 tablespoons of tahini offers 8 grams of protein
• 1 cup Quinoa – 9 grams protein
• Brown rice, oat bran and wheat germ
• 1 cup oatmeal – 6 grams protein
• Sprouted grain breads – 7-10 grams protein
Lentils and Beans
• 1 cup of lentils has 18 grams protein
• 1 cup garbanzo beans/hummus have 14.5 grams protein
• 1 cup of black beans, pinto or white kidney beans have 13-15 grams protein
• 1 cup of soybeans has 28 grams protein
• 1 cup of tempeh has 30 grams protein
Non Dairy Milk
• 1 cup of soy milk offers a whopping 11 grams of protein
a) They are low in fat that may clog your arteries.
b) They are high in fiber which is necessary for a healthy digestive system.
c) Plant based proteins are cheaper and are easily available.
A balanced diet is necessary to ensure your body gets all the nutrients it requires. Therefore make sure to include your healthy carbohydrates with lots of fruits and vegetables served together with the recommended amount of lean Animal and Plant Based protein. Of course if you are a vegetarian and do not eat animals it is very important that you eat a wide variety of vegetables to get your complete proteins.