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26 Foods With More Protein Than an Egg - Zedta - 05-18-2016

There's some good stuff in here and some that I'd never heard of, but I am gonna start finding it and trying it. '[ ]' Comments are mine.


Quote:http://postnewsd2.blogspot.in/2016/05/26-foods-with-more-protein-than-egg.html

Tuesday, 17 May 2016

26 Foods With More Protein Than an Egg

Small, perfectly portioned, and super convenient—eggs are an ideal protein delivery system.

They might be humble in size, but being packed with healthy fats, minerals, and essential vitamins means the mighty egg can easily anchor a breakfast, liven up a frisee salad for lunch, and slide on top of a burger for dinner. And its impressive 6 grams of lean protein make it an exemplary food for those who want to get bikini-ready for summer.

That's because eating protein-rich foods helps to boost your metabolism, prolong feelings of fullness, and maintain muscle mass to help your body scorch fat. One study found that women who ate a high-protein afternoon snack had lower levels of hunger and ate less at their next meal than those who ate an equal-calorie, low-protein snack.

Although immensely versatile, eggs aren't the only way you can boost muscle mass and blast fat. In fact, there are a number of unsung (and some surprising) superfoods that pack even more protein than an egg. To even the playing field, we made sure to keep everything to a reasonable, single serving. Fit these foods into your diet, pair with a few sweat sessions a week, and you'll be saying goodbye to those pesky hunger pangs—and your love handles. For more info about one of our favorite macronutrients, don't miss our exclusive report, The Ultimate Protein Guide.


1. Hemp Hearts

Protein, per 2 tablespoons: 6.3 grams
Compared to the arguably more popular chia seeds, hemp hearts are lower in calories and higher in protein per tablespoon. Each seed also comes packed with heart-healthy, alpha-linoleic acid, an omega-3. Studies suggest that hemp seeds can help fight heart disease, obesity, and metabolic syndrome, likely because they're rich in fiber and omega-3s. You can eat them straight from the bag, sprinkle a handful on salads, in your morning oatmeal, or your post-workout smoothie. Find them in your local health food store or grab a bag online from retailer Manitoba Harvest.

2. Edamame Beans

Protein, per ½ cup: 6.6 grams
These steamed soybeans make a great snack to throw in your gym bag. That's because they're one of the few plant-based sources of complete protein, which means they provide all essential amino acids—including the branched chain amino acids that aid in muscle building. Not to mention, they're also a rich source of magnesium, a mineral that plays a role in energy production, carb metabolism, and lean muscle development. If you want to get more bang for your buck, grab some tempeh. Fermented from soybeans, this Indonesian product packs in a whopping 21 grams of protein in a half a cup serving.

3. Mung Beans

Protein, per ½ cup (cooked): 7 grams
Commonly eaten in Asian countries, these beans are tender in texture while sweet and nutty in flavor. If their protein content (a whopping 24 percent per gram) didn't impress you, maybe the fact that they're high in potassium, iron, and fiber will. What's more, unlike many other legumes, mung beans retain most of their high levels of vitamin C even after they're boiled. Add boiled mung beans to salads to boost flavor without piling on extra calories or sodium.

4. Chickpeas

Protein, per ½ cup (cooked): 7.3 grams
These little beige bullets are a weight-loss superfood. High in nutrients and gut-protecting, anti-inflammatory soluble fibers, chickpeas are a flat-belly weapon, which can boost feelings of satiety by releasing an appetite-suppressing hormone called cholecystokinin. 

5&6. Mozzarella &Cheddar

Protein, per 1 oz: Mozzarella, 6.3 grams; Cheddar, 6.5 grams
These staple cheeses are one of the reasons why so many pizza-loving Americans meet their protein requirements every day. Not only are cheeses a great source of satiating proteins, but they're also teeming with healthy fats, calcium, and vitamin D to help support bone maintenance in old age.

7. Black Beans

Protein, per ½ cup (cooked): 7.3 grams
All beans may be good for your heart, but black beans also boost your brainpower. That's because they're full of anthocyanins, antioxidant compounds that have been shown to protect against cell-damaging free radicals to help improve brain function. That same 1/2-cup serving will serve up an equal amount of soluble and insoluble fiber. Wrap black beans in a spicy breakfast burrito or puree them into a hummus-like dip. These pulses are a great source of resistant starch.

8. Kidney Beans

Protein, per ½ cup (cooked): 7.6 grams
You may have known beans were a great source of fiber, but you may not have understood the extent to which kidney beans meet this expectation. In fact, these red beans provide a whopping 14 grams—that's more than three servings of oatmeal! For that reason, these pulses can be considered an effective blood-sugar control pill as its unique resistant-starch fibers take longer to digest, making it a very "low glycemic" carbohydrate that helps prevent blood sugar spikes. A recent study found diabetics who ate one cup of beans every day for 3 months saw better improvements in fasting blood sugar, cholesterol, and even body weight than a group who ate one cup of equally-fibrous, whole-wheat products.

9. Peanut Butter & Peanuts

Protein, per ounce (peanuts): 7 grams
Protein, per 2 tablespoons (peanut butter): 8 grams
If you choose the right kind [peanut butter containing ONLY peanuts and some salt], a two-tablespoon serving of peanut butter added to your smoothie, a piece of whole grain toast, or tossed with cold noodles will serve up a healthy dose of muscle-building protein and healthy fats. Consuming peanuts can help prevent both cardiovascular and coronary artery disease—the most common type of heart condition—according to a study in The American Journal of Clinical Nutrition.

10. Quinoa

Protein, per 1 cup: 8 grams
This South American ancient grain is unique in its protein source in that it qualifies as a "complete protein." That means it contains all essential amino acids—including the muscle-promoting L-arginine—an impressive feat for a plant-based source. Quinoa also packs a hefty dose of heart-healthy unsaturated fats and is also a great source of fiber, a nutrient that can help you feel fuller, longer. Give quinoa bowls a try or pair a scoop of the ancient grain with veggies, beans, or a salad to create a well-balanced meal.

11. Gruyere Cheese

Protein, per 1 oz: 8 grams
Here's an excuse for indulging in that wine-and-cheese hour: This fancy Swiss cheese contains 30 percent more protein than an egg in a single slice, plus a third of your RDA of eye-protecting vitamin A. This nutty cheese pairs well with crackers, and can also add flavor to spinach quiches or a potato gratin.

12. Farro

Protein, per cup: 8 grams
This Italian wheat grain has a similar taste to like brown rice, but with a pleasantly chewier texture and nutty, almost licorice-like flavor. Toby Amidor, MS, RD, tells us, "Farro is brimming with antioxidant vitamins A and E and minerals like magnesium and iron."

13. 2% Organic, Grass-Fed Milk

Protein, per 8-oz cup: 8 grams
You probably knew milk was a rich source of protein but did you know you should always be looking for organic milk? Organically-raised cows aren't given the same inflammatory hormones and antibiotics that conventional cows are, and grass-fed cows have been shown to have higher levels of omega-3s and two to five times more lean muscle-building CLA (conjugated linoleic acid) than their corn- and grain-fed counterparts. Although skim milk is low-cal, many of the essential vitamins milk serves up are fat-soluble, which means you're cheating yourself out of their benefits unless you opt for at least 1 percent.

14. Sprouted Whole- Grain Breads

Protein, per 2 slices: 8 grams
Not all breads are the refined, white carb bombs that will shatter your weight loss goals. This nutrient-dense bread is loaded with the brain-protecting B Vitamin, folate, and good-for-you grains and seeds like barley and millet. What's more, because it's sprouted, the grains, seeds, and legumes have been pre-digested and removed of their anti-nutrients, giving you an easily digestible bread teeming with even more nutrients. [Personally, I eat, almost exclusively, Ezekiel Bread. I love Sour Dough, but the bleached flour is awful on my blood sugar. This bread is great, albeit, a tad pricey.]

15. Lentils

Protein, per ½ cup (cooked): 9 grams
Like all pulses, these little half-moon-shaped legumes are filled with fiber that helps speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn't. Add green lentils to salads, and sub red lentils for chicken in curry.

16. Amaranth

Protein, per 1 cup cooked: 9.4 grams
This nutrient-packed seed was a staple of the Incan diet. The grain-like seeds (like quinoa, it's known as a pseudocereal) have a mild, nutty taste. And as for nutritional profile, gram for gram, few grains can compete with amaranth. That's because it's higher in fiber and protein than wheat and brown rice, loaded with vitamins, and has been shown to help lower blood pressure and bad LDL cholesterol. Add it to granola, boil it up like oatmeal, or cook it up like rice: toss with grilled veggies as a bed for chicken, or with almonds, apples, and goat cheese for a waist-whittling salad.

17. Teff

Protein, per 1 cup (cooked): 9.75 grams
Lisa Moskovitz, RD, says teff may be the new quinoa: "It's a more complete amino acid-packed protein than quinoa itself," she says. "That makes it great for anyone who wants to keep calories low and protein high." And the benefits don't stop there. Teff is "also a good source of fiber, in addition to containing 30 percent of your daily value of blood-pumping iron." With more fiber and more protein comes great appetite control. Like all grains, teff can be made into a porridge or cooked like a risotto.

18. Kamut

Protein, per 1 cup (cooked): 9.8 grams
Use this ancient grain in place of quinoa for a protein boost. It's high in energy-boosting, muscle-protecting minerals like magnesium, potassium, and iron, along with 21 grams of fiber per cup. Bonus: A study published in the European Journal of Clinical Nutrition found that eating kamut reduces cholesterol, blood sugar, and cytokines, which cause inflammation throughout the body.

19. Pumpkin Seeds

Protein, per 1 oz: 9 grams
Also known as pepitas, pumpkin seeds contain energy-boosting magnesium, phosphorus, and zinc. That also means pumpkin seeds will help give you glowing skin. Skin cells rely on zinc to make the proteins that repair damaged tissues and regenerate new ones. Throw them on salads and rice dishes or eat them raw in cereal.

20. Spelt

Protein, per 1 cup: 10.7 grams
Yet another grain that's teeming with muscle-building protein. Spelt is a grain related to wheat, but it's packed with more fiber and, obviously, more protein.

21. Beef Jerky

Protein, per ounce: 9-12 grams
Jerky isn't the gas-station junk food you once knew. Just a quick glance at some of these best jerkies, and you'll see what we're talking about. Because they're cured and dehydrated, gram for gram, jerky is one of the most protein-dense foods you can find. So when you need metabolism-revving, hunger-satisfying protein after a workout or a healthy snack on the road, beef jerky is a great go-to. When picking a jerky, make sure it has fewer than 400 mg of sodium and 5 grams of sugar per serving. And, as always, scope out brands which source from grass-fed, organic beef to reap the extra nutritive benefits.

22. Banza Pasta

Protein, per 2 oz: 14 grams
This delicious pulse pasta is made with chickpeas instead of white, refined flour. As a result, it has double the protein and 25 percent fewer carbs than traditional noodles. Even without being enriched, it packs 8 grams of gut-friendly fiber and 30 percent of your iron RDA per serving. Cook and eat the same way you'd enjoy traditional pastas. This simple swap will save you nearly 100 calories per serving.

23. 2% Greek Yogurt
 
Protein, per 7 oz: 20 grams
If you're looking to lose weight and build fat-fighting muscle, yogurt will be your waistline's best friend. Besides the satiating power of its protein and fat, yogurt is also one of the best sources of gut-friendly probiotics. A study printed in the Journal of Nutrition found that probiotics, like those found in yogurt, helped obese women lose nearly twice as much weight as those who did not consume probiotics. Choose wisely, though. Skip over low-fat and fat-free versions that are skimmed of nutrients and satiating power, as well as flavored yogurts, which can contain almost as much sugar as a dessert. 

24. Fish

Protein, per 3 ounces: 24 grams (Anchovies); 22 grams (Tuna, Salmon, Halibut, and Snapper); 21 grams (Flounder, Sole, Sardines); 20 grams (Shrimp&Cod)
More commonly touted for their anti-inflammatory, brain-protecting, and weight-managing omega-3s, fish is one of the tried-and-true, low-calorie ways to get protein into your diet. Find out which fish you should be grabbing from the monger in our exclusive report, Every Popular Fish—Ranked for Nutritional Benefits!. You'll be surprised to see where some of your favorites rank.

25. Poultry

Protein, per 3 ounces: 26 grams (Turkey breast); 16 grams (Chicken breast); 9 grams (Chicken thigh)
Poultry is one of the best sources of animal-based protein because it's much leaner and lower in gut-harming saturated fats. Chicken is by far one of the most popular sources because it's immensely affordable, easy to prepare, and lower in fat than many other types of meat. Do away with boring grilled chicken breasts and try out one of these 35 Best-Ever Chicken Recipes.

26. Red Meat

Protein, per 3 ounces: 19-31 grams (Beef); 23-25 grams (Pork); 8.6 grams (3 slices bacon)
Red meat is one of the most traditional sources of protein besides an egg. Opt for grass-fed beef when you're at the store—it's more nutrient-dense than its conventionally-fed counterpart.



Re: 26 Foods With More Protein Than an Egg - PrairieMom - 05-18-2016

Teff is gross. I've tried really hard to like it, but I hate the flavour. :(


Re: 26 Foods With More Protein Than an Egg - Jeeter - 05-18-2016

Very interesting.  Glad chickpeas are on the list; I love me some chickpea salad and falafel. :)


Re: 26 Foods With More Protein Than an Egg - introvert - 05-24-2016

I'm glad this list included a variety of animal products. Lately there's a trend of "high protein foods" miraculously including kale with 45% protein floating around...


Re: 26 Foods With More Protein Than an Egg - Neopelagianus - 06-07-2016

I like planting mung beans in our front yard. They grow so easily and so fast.

Also, mung bean sprouts are very delicious.


Re: 26 Foods With More Protein Than an Egg - JohnTherese - 06-08-2016

I eat so many eggs that I'm worried my life will end in seclusion and despair.




Re: 26 Foods With More Protein Than an Egg - Zedta - 06-08-2016

(06-08-2016, 02:15 AM)JohnTherese Wrote: I eat so many eggs that I'm worried my life will end in seclusion and despair.

Oh My!!

Why?

I eat over a dozen eggs a week. I love them. An omelet with bacon bits and a little garlic covered in salsa, yum. But I never felt your negative, self-abasing thoughts. On the contrary, the meal gives me energy and helps me keep my weight down and my blood sugar in line.


Re: 26 Foods With More Protein Than an Egg - JohnTherese - 06-11-2016

(06-08-2016, 09:24 AM)Zedta Wrote:
(06-08-2016, 02:15 AM)JohnTherese Wrote: I eat so many eggs that I'm worried my life will end in seclusion and despair.

Oh My!!

Why?

I eat over a dozen eggs a week. I love them. An omelet with bacon bits and a little garlic covered in salsa, yum. But I never felt your negative, self-abasing thoughts. On the contrary, the meal gives me energy and helps me keep my weight down and my blood sugar in line.

I'm just playin!  :)

I eat over a dozen eggs a week too. I like to get them from the Amish or the Farmers Market in town. I melt a couple of tablespoons of Kerrygold butter, coconut oil, or a little bit of lard, and scramble up 3 eggs almost every morning. I need those healthy fats and proteins or I don't work right lol.


Re: 26 Foods With More Protein Than an Egg - introvert - 06-11-2016

(06-11-2016, 03:23 AM)JohnTherese Wrote:
(06-08-2016, 09:24 AM)Zedta Wrote:
(06-08-2016, 02:15 AM)JohnTherese Wrote: I eat so many eggs that I'm worried my life will end in seclusion and despair.

Oh My!!

Why?

I eat over a dozen eggs a week. I love them. An omelet with bacon bits and a little garlic covered in salsa, yum. But I never felt your negative, self-abasing thoughts. On the contrary, the meal gives me energy and helps me keep my weight down and my blood sugar in line.

I'm just playin!  :)

I eat over a dozen eggs a week too. I like to get them from the Amish or the Farmers Market in town. I melt a couple of tablespoons of Kerrygold butter, coconut oil, or a little bit of lard, and scramble up 3 eggs almost every morning. I need those healthy fats and proteins or I don't work right lol.

I'm going to sound dumb but is it healthy to eat that much cholesterol in one day?


Re: 26 Foods With More Protein Than an Egg - Zedta - 06-11-2016

(06-11-2016, 10:13 PM)introvert Wrote:
(06-11-2016, 03:23 AM)JohnTherese Wrote:
(06-08-2016, 09:24 AM)Zedta Wrote:
(06-08-2016, 02:15 AM)JohnTherese Wrote: I eat so many eggs that I'm worried my life will end in seclusion and despair.

Oh My!!

Why?

I eat over a dozen eggs a week. I love them. An omelet with bacon bits and a little garlic covered in salsa, yum. But I never felt your negative, self-abasing thoughts. On the contrary, the meal gives me energy and helps me keep my weight down and my blood sugar in line.

I'm just playin!  :)

I eat over a dozen eggs a week too. I like to get them from the Amish or the Farmers Market in town. I melt a couple of tablespoons of Kerrygold butter, coconut oil, or a little bit of lard, and scramble up 3 eggs almost every morning. I need those healthy fats and proteins or I don't work right lol.

I'm going to sound dumb but is it healthy to eat that much cholesterol in one day?

The link to cholesterol and arteriosclerosis is a delicate one and has many irregularities. While its true that arterial plaque is largely made up of cholesterol, what is unproven is what makes it form there in the first place. High cholesterol levels were long held as the culprit. However, more than half those admitted to the ER for an ACS (Acute Coronary Syndrome/aka: Heart Attack), have normal or less than normal cholesterol level and in some people it may actually be beneficial to have the higher levels of cholesterol. Some neurological syndromes have been linked to lowered (through Statin use, for one) cholesterol levels, including Parkinsonian-like abnormalities, Peripheral Neuopathies and even Type II Diabetes.

High fat diets were often called the causes of all of this, especially those with fats that were highly saturated or of animal origin. Then came Dr. Atkins. His diet flew in the face of 'conventional wisdom' and was largely denounced as a diet that would clog your arteries and send you into dangerously high cholesterol and triglyceride levels and result in a huge increase in ACS. Curiously, none of that ever happened. Then there were the research studies done to 'prove' the point and with each study, the results were in opposition to the 'scientific party line'. Cholesterol levels decreased and triglyceride levels dropped. People who were type II diabetic (like me) actually improved their A1C and blood glucose levels and some (also like me) were able to come off insulin injections.

Egg fats are good fats. The fat to protein levels are very healthy in eggs. You could eat three eggs a day and it not hurt you, unless you had some kind of underlying affliction that made you unusually sensitive to fats, of course.

Use of saturated fats is beneficial, because they require lower heat temperatures to cook and produce much fewer transfats than most of the newer vegetable oils, which require higher temperatures to cook foods, and which produced many transfats. Transfats and general irritation of the vascular wall is more culpable in arteriosclerosis, since these things promote, through the deposition of plaque (consists of cholesterol, lipids, calcium, white blood cells and clumps of platelets), which the body uses to cover the areas of irritation. Adkins showed, that it is the balance between fats and carbohydrates that is the key to weight loss and control of cholesterol and triglyceride levels, among other things.

That is basically it, but bear in mind it is a very complex system and what I have given is just a thumbnail sketch of a very dynamic interplay of many factors leading to better vascular health.