Common Sources of Protein
A well balanced meal can never be complete without a healthy serving of protein on your plate. This portion can come from a vegetable or animal source(s), but it’s usually the main entree in the dish.
Protein can be obtained from a variety of sources, which is why there is a wide spectrum for quality in regards to animal meat.
When eating from restaurants (whether fast food or casual), rarely is the consumer inquiring about the origin of the meat used. Details on the cultivation of the animal will never be displayed at a drive thru or a tri-fold menu from your waiter.
Popular protein sources that many people find appetizing tend to digest well for some and create problems for others. You may be spending money on expensive sources of protein that could be replaced for one that’s more effective.
Because of these different variables, protein is absorbed in the body at different rates for each individual. It’s important to know the best sources that will be both cost effective and convenient for your diet.
Best Sources for High Quality Protein
There is a good selection of foods to obtain decent/high amounts of protein from; beef, poultry, fish, nuts, and legumes.
The diet you adhere to will indicate the options available to you, however your selection for protein should be weighed on the quality of the source, not just the quantity of protein consumed.
Some proteins are more efficient in the diet than others because their amino acids when broken down are more bioavailable. Bioavailability is the amount of amino acids available in the bloodstream after digestion.
The list of protein sources I’ve organized is based on the quality in terms of absorption, nutrition, tolerance, and presence of harmful toxicants. These are the proteins I recommend from best to worst:
Eggs:
Eggs can be considered a superfood based on the quality and nutritional value obtained from this source. They have all the essential fat soluble vitamins needed daily and are the most cost effective of all the protein sources. Protein should be consumed with a healthy amount of fat with a relative fast absorption rate, which eggs manage in both areas.
For many years fatty proteins like eggs were vilified by the medical community for their saturated fat content leading to the causation of heart problems, however contrary to this lean proteins are the bigger culprit. These proteins rate higher on the insulin index than fatty proteins, which can create insulin resistance in the body when consumed over time.
Eggs (chicken or quail) should be purchased organic and pasture raised. Eggs from factory farmed birds consume diets high in genetically modified grains (GMO) and are injected with antibiotics, chemical agents, and pharmaceuticals to enhance the quality of the animal products when consumed. Pasture raised egg yolks will have an orange color while factory farmed yolks will be yellow.
Poultry:
Poultry is the next best thing as a protein source that absorbed well with a good quality of nutrients. Just like eggs, pasture raised poultry varies greatly with factory farmed animals as there’s less of a presence of harmful additives and GMO feed. The food that the birds consume is processed in our bodies as well.
Fish:
Fish is one the best protein sources to for long chain fatty acids (better known as Omega 3s) which are anti-inflammatory and are excellent for nervous system health. It’s a less denser protein than other animal products and has wide varieties to choose from.
The problem with this protein source is the presence of mercury, particularly from the larger fish found in oceans. Factory farmed fish are often prevalent with Omega 6s, antibiotics, red dyes, and other chemicals with this source.
This can be avoided by purchasing wild caught fish only, as the fish consume foods that are natural to them in their habitat. The best fish have highest quantities of Omega 3 fatty acids. These include sardines, herring, freshwater trout, Atlantic Mackerel, and (Alaskan and Pacific) salmon.
Pork:
While many restrict pork from their diets, its fat is rich nutritional properties (particularly B1) and is as digestible as poultry or red meat. Pork is considered a dirty product because of the feed the animal consumes, but there is always options to find this meat organic pasture raised as well.
Pork ranks lower as a protein source in my opinion because of the difficulty finding high quality labels in most supermarkets. Best option is to order from online distributors.
Red Meat:
Red meat is very popular in many fast casual and dine-in restaurants, as well as for cooking culinary dishes at home. Beef fat is rich in trace minerals (iron and zinc) and B-vitamins.
The downsides of red meat is the slow absorption rate. Red meat requires strong stomach acids for digestion, which tends to decrease with age. Digesting these foods with a good digestive often helps breakdown food faster in the stomach. Also much of the amino acids are not bioavailable, as red meat is made of a majority of water with a protein content of around 26-27%.
As with other animal products, cattle for red meat are fed grain instead of grass. Purchase of red meat products should be grass fed and grass finished, as many farmers tend to ween grass-fed cattle to grain products to help them grower larger.
Plant Proteins:
Plant sources are vital for vegans that require protein in their diet and individuals that restrict themselves from animal products for ethical reasons. Legumes and nuts form the basis of the plant based proteins, which are also rich in fiber.
Plant based proteins are healthy if they are non-GMO and can be supplemented with other proteins for a complete amino acid profile. Soy based proteins are 95% GMO and contain high levels of estrogen, which can lower levels of testosterone in men. Absorption of plant proteins can be difficult for many as they have lectins that can destroy the gut lining and create digestive issues over time.
The Wrap Up
Protein is an essential macronutrient in our diet, however the quality of the protein source is important to consider when consuming your meals. The best way to ensure you’re consuming the highest quality protein is by preparing your own food at home. Dining out at restaurants can be done on occasion, but always remember that many venues may not prioritize the quality of the food to the extent that you will.
