How To Eat More Healthier Types of Protein

How To Eat More Healthier Types of Protein


The journey towards better health and wellness requires a multifaceted approach. Today, let’s explore the world of high-protein foods and how they can amplify your well-being

One of the cornerstones of a healthy diet is sufficient protein intake. Protein is the superstar macronutrient that helps us maintain muscle mass, repair body tissue, and keep our immune system strong. It's essentially the construction worker of your body — helping to build and repair crucial structures.

However, it's not only about consuming more protein — it's about focusing on healthier types of protein. Yes, you heard right! Not all proteins are created equal. While a cheeseburger and a bowl of quinoa both provide protein, they are not on the same level when it comes to nutritional benefits. 

Today, we're here to guide you through the best protein options.

What Makes a Protein Source Healthy?

When it comes to protein, there are a few important factors that differentiate a healthy source from a less optimal one.

First and foremost, it's all about the essential amino acids. These are the building blocks of protein that our bodies can't produce on their own — we need to get them from our diet. A high-quality protein source is one that provides all of these essential amino acids in sufficient quantities.

Animal proteins, like chicken breast and cottage cheese, are complete proteins, meaning they contain all essential amino acids. For plant-based eaters, there are still plenty of great options. Foods like quinoa, soybeans (think: edamame), and the magical combo of rice and beans also provide complete proteins.

Saturated fat should also be considered. While we need some fat in our diet, too much — especially of the saturated variety — can increase cholesterol levels and contribute to heart disease. So, a healthy protein source is one that's low in saturated fat. Think fish, legumes, and low-fat dairy options like Greek yogurt.

Speaking of dairy, another crucial component of a healthy protein source is the presence of other essential nutrients. For instance, calcium, which is vital for bone health, can be found in dairy products. Lentils and other legumes, aside from being good sources of protein, are also rich in dietary fiber and antioxidants.

We also need to consider the protein's digestibility, meaning how well and how quickly our bodies can break it down and use it. In general, animal-based proteins are more digestible than plant-based ones, but incorporating a mix of both into your diet can offer a wider range of other nutrients.

As you can see, a protein source's “healthiness” isn't determined by protein content alone. It's a combination of factors that contribute to its status as a macronutrient superstar.

Why Is Protein So Important in Diet and Wellness?

To say that protein plays a crucial role in our well-being is an understatement. Protein is the macronutrient responsible for a series of essential functions that allow our bodies to perform at their best.

Want to build muscle or maintain your current muscle mass? Then you can't skimp on protein. Itacts as the building block for our muscles, repairing tissue damaged during workouts and promoting muscle growth. Consuming an adequate amount of protein also helps preserve muscle mass during weight loss, ensuring you lose fat, not muscle.

However, the benefits of protein don't stop at muscle health — it's also a key player in overall body composition. Protein can assist with weight management by promoting feelings of fullness, reducing hunger, and helping to manage cravings. This is because it takes longer to digest than carbs, keeping you satisfied for longer.

Moreover, protein plays a crucial role in wellness as it's vital for a healthy immune system, hormone production, and even hair and skin health. Ensuring that you're consuming enough protein in your diet can help maintain these bodily functions and contribute to overall health.

A nutritionist or dietitian can provide personalized advice about the right amount of protein to consume based on your body weight, activity levels, and health goals.

How Do Animal and Plant-Based Protein Sources Compare?

Let's get into the nitty-gritty of protein sources. When it comes to protein, there are two primary categories: animal-based and plant-based.

Animal-based proteins include options like chicken breast, fish, eggs, and dairy products. They're typically complete proteins, meaning they provide all the essential amino acids your body needs. Whey protein — a by-product of cheese production — is a popular animal-based protein powder often used in protein shakes.

On the other hand, plant-based proteins come from sources such as legumes (like chickpeas and black beans), whole grains (like quinoa), nuts, seeds (like chia and pumpkin seeds), and vegetables. While most plant proteins are not complete, combining different plant-based foods — like beans and rice or peanut butter and whole-grain bread — can provide all the essential amino acids your body needs. Here at iwi life, the protein found in Nannochloropsis algae is complete and contains no known allergens.

Each type of protein source offers unique benefits. Animal proteins are high in B vitamins, vitamin D, omega-3 fatty acids, and heme-iron. Plant-based proteins are lower in saturated fat, and they're also packed with fiber, antioxidants, and phytonutrients, and can contribute to a decrease in blood sugar levels and cholesterol.

Choosing between animal and plant-based protein sources often comes down to dietary preference, allergies, and ethical considerations. It's also worth noting that incorporating a variety of both types of protein can provide a broader range of nutrients. The more varied your protein intake, the more balanced your diet, and the greater your overall wellness.

What Are Some Tips for Incorporating Healthy Proteins into Your Diet?

Embracing a high-protein diet doesn't have to mean chowing down on steak at every meal. There are many ways to incorporate healthy proteins into your meals, snacks, and even desserts.

Let's start with breakfast. Swap out your regular cereal with Greek yogurt topped with fruits and a sprinkle of chia seeds. Not only is this a great source of protein, but it also offers calcium and probiotics. 

Love a good sandwich? Use some nut butter or hummus to up your protein game. Hummus is made from chickpeas, a fantastic source of plant-based protein. You can use hummus as a dip for veggies or spread it on whole-grain bread for a protein-packed lunch.

For dinner, consider integrating more legumes, like lentils and chickpeas, into your meals. A steaming bowl of soup with lentils or a hearty chickpea stew can be a delicious, comforting way to end your day. On the other hand, there are plenty of delicious options for stir-fries that pack a powerful protein punch.

And for snacks? Cottage cheese with fresh fruit, hard-boiled eggs, or a protein shake made with whey protein can provide that extra protein boost.

Does a High-Protein Diet Have Any Risks?

While a high-protein diet can offer numerous benefits, like supporting muscle growth, aiding in weight loss, and keeping you satiated, it's important to remember that balance is key.

Yes, protein can help with weight loss by reducing hunger and increasing feelings of fullness, which can lead to a decrease in total caloric intake. It can also contribute to muscle growth and repair, particularly when paired with resistance training, helping you to gain muscle.

However, like any diet, going overboard can have potential downsides. Excessive protein, particularly from animal sources, can lead to a higher intake of saturated fats, potentially raising cholesterol levels and increasing the risk of heart disease. It would take large amounts of protein to contribute to significant health consequences, but it’s always best to aim for balance and talk with your doctor for personalized advice.

Incorporating a variety of nutrients into your diet and ensuring your protein sources are of high quality can help set you up for success.

The Bottom Line

Protein is a key player in our diets and overall well-being. It supports muscle growth, aids in weight management, and is involved in numerous bodily functions.

Choosing healthy protein sources and integrating them into your meals in a balanced way can have significant health benefits. It's about exploring your options — from Greek yogurt at breakfast to lentils in your dinner soup — and finding what works best for you.

As you consider your protein choices, don't forget to also think about the role of supplements in filling nutritional gaps. The right supplement can complement your diet, providing nutrients you might not get enough of from food alone. For example, iwi life's omega-3 supplements can help support various aspects of your health, from heart health to brain function, making it a great addition to your wellness journey.

Remember, every step you take towards a healthier diet, whether big or small, brings you closer to better health and wellness. 


Protein | PMC

Essential Amino Acids | NCBI Bookshelf

A Healthy Approach to Dietary Fats: Understanding the Science and Taking Action To Reduce Consumer Confusion | NCBI Bookshelf

Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters | PMC

Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss | PMC

Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials | NCBI Bookshelf

Whey Protein: Health Benefits and Potential Side Effects | Cleveland Clinic

When It Comes to Protein, How Much Is Too Much? | Harvard Health

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