Protein consumption is essential in any diet. They help in the formation of muscles, the production of antibodies and hormones and in maintaining the health of skin, hair and nails.
Proteins are found in various foods of animal and vegetable origin. But it’s not enough to put them on your plate to get the benefits, it’s important to take into account everything that comes with them, such as fats, fiber and sodium, for example.
“The available evidence indicates that it is the source of protein – or the “package” of protein –, and not the amount of protein, that probably makes the difference to our health”, consider Harvard researchers in the dietary guide released by the School of University Public Health.
A 115-gram piece of grilled fillet, for example, is touted as a great source of protein, with around 33 grams of the nutrient. But it’s important to note that it also contains about 5 grams of saturated fat.
A 4-ounce piece of sirloin, on the other hand, has 22 grams of protein and just 1.6 grams of saturated fat. On the other hand, it contains 1,500 milligrams of sodium.
A 4-ounce piece of grilled salmon has about 30 grams of protein, low sodium and just 1 gram of saturated fat. “Salmon and other fatty fish are also excellent sources of omega-3 fats, a type of fat that is especially good for the heart,” the researchers highlight.
One cup of cooked lentils provides about 18 grams of protein and 15 grams of fiber. The food contains virtually no saturated fat or sodium.
What are the best protein options?
Whenever possible, it is interesting to obtain proteins from vegetable sources, such as legumes (beans and peas, peanuts and chickpeas); nuts and seeds (almonds, pistachios, cashews, hazelnuts and pumpkin seeds) and whole grains (quinoa, corn and oats).
Among foods of animal origin, the healthiest are generally poultry (chicken, turkey and duck), fish and seafood (crustaceans, molluscs). Eggs can also be a good choice.
For those who like dairy products, the recommendation is to consume them in moderation. One or two servings a day is enough. “Incorporating yogurt is probably a better choice than consuming all portions of milk or cheese”, they consider.
Red meat – which includes unprocessed beef, pork, lamb, veal, mutton and goat – should be consumed in moderation. The guide’s authors suggest that people consider eating this type of meat in small quantities.
Processed meats, such as bacon and hot dog sausage, should be avoided.
How much to consume per day?
There is relatively little solid information about the ideal amount of protein that should be consumed in the diet. The US National Academy of Medicine recommends that adults eat at least 0.8 grams of protein for every kilogram of body weight per day. In other words, a person weighing 63 kilos should eat around 50 grams of protein per day and a person weighing 90 kilos should eat approximately 70 grams of protein.