When it comes to complete, high-quality protein, meat has traditionally been the go-to. But it’s not your only option. Here are seven foods beyond meat that will deliver the protein you need, according to a registered dietitian:
We’ve all heard the buzz about protein--in ads, on product labels, at the gym. Most people reflexively think of meat as being the best source. Sure, it’s loaded with it. But other foods beyond meat are considered high quality proteins too.
And some of them may surprise you. You may have heard the term “complete protein” or “high quality protein”. Here’s what that means: Amino acids are building blocks of protein, and we need amino acids to make proteins in our body like hormones and enzymes. The body can make some of those amino acids itself, but nine of them have to be eaten through food--those nine are called “essential” amino acids. A “complete” protein has all of these nine essential amino acids in adequate amounts. Complete protein foods, also called “high quality” proteins foods. “Incomplete” proteins are missing one or more of those essential amino acids and are typically plant foods. Incomplete proteins can still supply what the body needs. Though it used to be thought that you needed to eat those incomplete protein sources together, such as beans and rice, to create a complete protein, we now know that simply eating a variety of protein foods throughout the day is enough. When it comes to complete, high-quality protein, meat has traditionally been the go-to. But it’s not your only option. Here are seven foods beyond meat that will deliver the protein you need:Each half-cup of quinoa contains four grams of complete protein, and it’s a good source of fiber . Quinoa has a mild, slightly nutty flavor, and you can serve it as a side dish like couscous or as a warm breakfast cereal.Though some people focus on the whites, there’s protein in the yolk too . The yolk also contains nutrients and compounds the white doesn’t--like lutein, an antioxidant.Whether in the pod as edamame, in a glass as soy milk, or pressed into tofu, soy is a high-quality protein. To get the most health benefits from soy, choose the whole-food sources of it more often than the higher-processed versions in foods like bars, frozen burgers, and other packaged products containing soy protein isolate.
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