Getting adequate protein doesn’t have to cost a fortune. If you can afford a bag of lentils, beans, quinoa, or chickpeas, you can do it. There are other sources of protein that you might not suspect if you’re only thinking about animal sources, such as pork, beef, poultry, or fish. Kwashiorkor—a condition caused by lack of protein, even though the body may have adequate calories, seldom occurs in the US but it doesn’t mean finding low-cost, quality protein shouldn’t be a goal. Here are some surprising protein sources that you might not consider.
Your body needs the amino acids in protein sources but doesn’t make nine essential ones.
There are 20 amino acids. The body makes 11 of them but has to get the other nine from food. Animal products have a complete amino acid profile since they have all 20. Few plant sources are complete. Quinoa is one of those complete plant sources. It’s a pseudocereal, so you can use it as you would a grain. One cup contains eight grams of protein, plus a wealth of vitamins and minerals. Even though most plant sources aren’t complete, you can combine them to achieve it. For instance, when you combine beans with rice, each contains amino acids the other has missing so it becomes a complete protein. You don’t have to eat them at the same meal, just during the same day.
Protein doesn’t necessarily come from meat.
Protein comes in all colors, even green. Leafy greens like spinach and green peas are sources of protein. One cup of cooked spinach provides 5 grams of protein, while a cup of green peas offers 9 grams. If you search through protein supplements, you’ll often find ones that say pea protein in bigger letters. Pea protein is an excellent choice for vegans and people who are lactose intolerant since many protein powders are made with whey from milk.
The lowly egg is inexpensive and an excellent source of protein.
Some cities allow their citizens to keep a chicken or chickens in a penned area in their backyard. It’s occurring more frequently. They provide an inexpensive protein source, eggs. They also eat bugs. Eggs provide a complete protein since they’re an animal product. A large egg has 7 grams of protein that’s easy for the body to use, including leucine. Leucine is necessary for building muscle tissue.
- Cheese has protein, but not nearly as much as chicken. Peas are a good source of vegan protein, but not nearly as much as an animal source like milk.
- Ezekiel bread is a source of protein you might not suspect. It is a combination of sprouted grain. Cheese is another protein source. A grilled cheese or chicken sandwich on Ezekial bread gives you extra protein.
- Vegetables like broccoli, sweet potatoes, asparagus, and Brussels sprouts provide four to five grams of protein per cup. Snacking on roasted seeds or nuts, add more protein to your daily intake.
- If you have leftover bones, even those from rotisserie chicken, freeze them until you have enough to fill a slow cooker. Make bone broth. It’s an excellent protein source high in collagen to help joints, skin, muscles, and bones.
For more information, contact us today at Wellness On A Dime Coaching