EXCERPT - Continuing our theme this week, evaluating the increase of protein in modern diets – we discuss some lesser known protein ‘superfoods’ that you should incorporate into your diet.
With an increase in the number of people starting high-protein diets such as the Keto diet, or at least incorporating more protein into their diet we look at five ‘out of the box’ protein superfoods for you to try. It can be very easy whilst on a strict diet to get stuck in a monotonous routine of eating the same foods over and over again, which could eventually drive you to break the diet itself. So here are our top 5 high-protein superfoods for you to add to your diet:
Edamame beans are found in the cuisines of South East Asia and are simply soybeans within their pods. They are usually stir-fried, steamed or boiled and can be eaten alone or as part of a bigger dish. When eaten outside the pods they can also be referred to as mukimame. They have 11 grams of protein per 100 grams and are high in good fats such as omega 3 and omega 6 fatty acids. They are also packed with; Calcium, Magnesium, Iron and Vitamin C – so next time you have a stir fry or even fancy a snack, edamame is a brilliant option.
Ezekiel bread is perfect for those who enjoy a slice of toast with their breakfast or even a sandwich for lunch. It is a great substitute for normal breads as it has far less sugar and over 20% of its calories are derived from protein. It is made from sprouted whole grains and legumes, including; millet, barley, spelt, wheat, soybeans, and lentils. Ezekiel bread is high in both fibre and protein and, is a perfect substitute for any of your normal baked goods.
Turkey is obviously incredibly similar to chicken, but it also makes a great substitute for chicken given it is so low in fat and calories, but over 70% protein. Likewise, turkey mince can offer a great alternative to beef mince in bolognese, tacos and chilli as it has less cholesterol and a higher protein content. Turkey is one of the leanest meats available so it’s a great protein source all year round – not just for Christmas.
Hemp seeds are over 25% protein and contain around 30% of your essential fatty acids, alongside other nutrients making them a fantastic addition to salads, oats and granola, and even pesto. Three tablespoons of hemp seeds provide 10 grams of protein, making it one of the most protein dense foods on this list. They are also much lower in carbohydrates than other popular seeds, like flax and chia, and are high in manganese, magnesium, and phosphorus.
Whilst tuna will always be the most obvious choice for a high protein fish, these three offer a great alternative. Cod has around 23 grams of protein per 100 g, whilst anchovies and swordfish both have as much 29 grams of protein per 100g. Naturally, they are all packed with essential fatty acids and fish oils that are crucial to staying healthy, however, it is important to limit the intake of predatory fish such as tuna and swordfish due to high levels of mercury.
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