Empower Blog

Strengthen Your Nutrition: Empower's Top Protein Picks

August 28, 2024•6 min read

When it comes to fueling your body with adequate protein, it is important to consider the quality of your protein sources and their overall impact on your health. A common question is, "How does increased protein consumption affect cholesterol levels and heart health?" The good news is that there are protein sources that not only help you build muscle and maintain a healthy weight but also support your heart. In this context, the sources are proteins which are low in fat and cholesterol, making them heart-healthy choices while providing a substantial amount of protein. Whether your goal is to enhance muscle growth, manage your weight, or boost your overall well-being, here are five protein sources you can confidently rely on!

Chicken Breast

Chicken breast, a versatile protein source, is often hailed as a staple for those seeking a high-protein, low-fat diet. With around 31 grams of protein per 100 grams and minimal fat, it's an excellent choice for those looking to maximize protein intake without the extra calories from fat. Additionally, chicken breast is very low in cholesterol, making it a heart-healthy option. Whether grilled, baked, or stir-fried and paired with various vegetables, it can inspire a range of balanced meal ideas.

Turkey Breast

Turkey breast, another lean meat, is rich in protein and low in fat. It provides approximately 29 grams of protein per 100 grams, with very little fat and cholesterol. This makes it ideal for those looking to maintain a healthy weight and support cardiovascular health. Knowing it's a great year-round option for sandwiches, salads, or main courses can reassure you about your dietary choices.

Fish (Particularly Salmon and Cod)

Fish like salmon and cod are exceptional protein sources with the added benefit of being low in fat and cholesterol. Salmon offers around 25 grams of protein per 100 grams and is rich in heart-healthy omega-3 fatty acids, which help reduce inflammation and support cardiovascular health. Cod provides about 20 grams of protein per 100 grams with a lower fat content, making it an excellent lean protein option. Both fish varieties are great for those looking to incorporate more high-quality protein into their diet while reaping the benefits of essential nutrients.

Egg Whites

Egg whites are pure protein, offering about 11 grams per 100 grams with virtually no fat or cholesterol. They are a go-to for many fitness enthusiasts because they provide high-quality protein while being extremely low in calories. Egg whites can be easily incorporated into your diet through omelets, scrambled eggs, or even added to smoothies for an extra protein boost.

Lentils

Lentils are a fantastic plant-based protein source, offering around 9 grams per 100 grams cooked. They're naturally low in fat and completely cholesterol-free, making them a heart-healthy choice. Lentils are also rich in fiber, which aids digestion and promotes satiety. They are incredibly versatile and can be used in soups, salads, or as a base for veggie burgers. In addition to being nutrient-dense, lentils are budget-friendly and easy to prepare, making them an excellent option for those looking to boost their protein intake on a plant-based diet.

Notables: Foods You May Think Are High in Protein But Aren't

Don't fall prey! It's easy to be misled by certain foods commonly thought to be high in protein but don't quite don't measure up. Here are three of the biggest culprits and some better choices you can make:

Peanut Butter

Peanut butter is often touted as a protein-rich food. Still, it's more of a fat source with moderate protein content. While it does contain about 8 grams of protein per 2-tablespoon serving, it also has a high-fat content—about 16 grams. Relying on peanut butter as a protein source can lead to consuming more calories and fat than intended.

Protein-packed alternative (PPA): Consider adding a scoop of protein powder or powdered peanut butter to a smoothie or snack on a few turkey or chicken breast slices. These options are higher in protein and lower in fat.

Nuts

Nuts, like almonds or cashews, are often considered high-protein snacks, but they're more fat-dense than protein-dense. For example, a 1-ounce serving of almonds provides about 6 grams of protein, but it also contains 14 grams of fat. While nuts are nutritious and can be a healthy addition to your diet, avoid relying on them as a primary protein source due to their high fat and calorie content.

PPA: Opt for a hard-boiled egg or a serving of low-fat Greek yogurt, or have a small serving of nuts i.e., 12 nuts with a piece of string cheese.

Granola Bars

Granola bars are frequently marketed as a healthy snack, but many fall short in the protein department. A typical granola bar might only contain 3-6 grams of protein while being high in sugar and carbs. Even those labeled as "protein bars" can be deceptive often containing more sugar than protein.

PPA: Choose a protein bar like Quest, which offers around 20 grams of protein per bar with under 200 calories. These bars offer a higher protein content with lower sugar and fat, making them a better option in a pinch.

If you're wondering how to incorporate these protein sources into your daily routine or are looking for tailored nutrition advice, why not come in for a consultation? We're here to help you create a plan aligned with your lifestyle and goals. Let's work together to fuel your body, support your health, and elevate your fitness. Take the next step: Sign Up for a Consultation

Wednesday Whip-It: Edamame Guacamole

Edamame Guacamole is packed with protein, healthy fats, and fiber and is a nutritious twist on a tasty favorite and, with the addition of turmeric, is a great pick for joint health. NB: You may have to search a bit to find shelled edamame.