The craving for tasty food comes naturally and more often than not this food is not nutritious, thus failing to contribute to the upkeep of the body. There is good news though. There are many types of high protein low calorie foods that will help you feel full and might as well satiate your taste buds. Therefore, an individual aspiring to shed extra flab by eating healthy food that is low on carbohydrates must consider protein-rich, low-calorie foods. These foods are important as they bestow numerous benefits.
Importance of High Protein Low Calorie Foods
Medical research suggests that an individual should consume between 10 percent and 35 percent of their calorie requirement through various sources of proteins. This can be best achieved if one includes low calorie and high protein foods in the daily diet.
Of the total 22 essential amino acids, only 13 can be produced by the body. The remaining 9 are obtained through a high protein diet. Made up of amino acids, protein performs various key functions. These include:
1. Tissue Building and Preservation
First and foremost, they are important for the growth and preservation of tissues. Normally, the human body builds the same amount of proteins as it breaks down while building or repairing the tissues. However, under certain conditions such as illness, pregnancy, injury, or surgery, the process of building protein naturally does not keep pace with the intensity with which it is broken down. Athletes as well as elderly require a larger intake of protein to maintain an equilibrium inside the body.
2. Assisting in Body Functions
Protein aids in numerous body functions such as digestion and the production of energy. It also helps thwart the contraction of muscles. In addition to assisting in these biochemical reactions, protein also serves as a messenger and enables communication between various tissues and organs. Protein is also known to provide structure and strength to the body.
3. Maintaining Acidic and Basic Levels
Protein plays a pivotal role in regulating various body fluids and maintaining pH levels.
4. Strengthening Immunity
Protein bolsters the immunity system, builds antibodies, and helps the body thwart various viruses and bacteria.
5. Helping Transport Other Nutrients
Protein not only stores but also transports various other nutrients such as vitamins, sugar, and oxygen to various parts of the body. Each distinct type of protein carries a certain type of nutrient. So, the protein that carries glucose will be different from the protein that carries vitamins.
6. Maintaining Blood Pressure
Protein intake has been clinically associated with blood pressure levels. Higher protein intake improves heart rate and lowers the risk of strokes. Moreover, proteins have the efficacy of reducing the bad cholesterol in the body.
Low Calorie High Protein Foods for Vegetarians
Listed below are a number of protein rich low calorie foods that vegetarians would love to have:
1. Milk
As children, we were always encouraged as well as forced to drink milk. It is not only rich in proteins but is also rich in calcium which helps in bone building and strengthening. It is advisable to avoid high-fat milk to ward off extra fat. Skimmed milk is a good option as it has all the ingredients of high protein low calorie foods. 100 grams of milk would provide 3.4 grams of protein.
2. Paneer (Cottage Cheese)
One of the best and most nutritious protein rich low calorie foods is paneer. You will get 11 grams of protein by ingesting 100 grams of paneer. While one may eat raw paneer to derive the benefit, serving it in the form of dishes is also a great idea.
3. Spinach
The leafy green vegetable can augment your protein intake by 2.9 grams per 100g of intake. This is one of the most important low calorie high protein foods for vegetarians and contains all essential amino acids and thus is a great way to boost health. The presence of Vitamin A, Vitamin K, and Vitamin C bolsters the immunity system, protects vision, and improves blood flow in the body.
4. Peas
An old adage states that good things come in small packages. It holds water for the petite peas that are loaded with not only proteins but also vitamin A, potassium, and fiber. In addition to having peas in the regular meal with potato or dry paneer, they can be added in pasta or soup.
5. Sweet Corn
Nothing can be farther away from the truth than stating that sweet corn is not healthy. Akin to the small-sized pea, the sweet corn is a low calorie high protein food for vegetarians. It is a great source of fiber as well. A cup full of sweet corn can have a benevolent impact on health.
6. Curd
Curd is amongst the most reliable dairy-based low calorie high protein foods. 100 grams of curd provides 11gram of protein. Eaten as standalone or mixed with water to make lassi, curd has an extremely refreshing effect, especially during the summer season.
7. Mushrooms
Mushrooms are a veggie delight. Extremely low on calories (22 per 100 gram), mushrooms provide 3.1 grams of protein. A type of fungus, they make for a great addition in sandwiches and soups. Mushrooms can also be enjoyed as a full-fledged meal along with chapati.
8. Kidney Beans (Rajma)
Kidney beans are yet another household favorite. Not only is it delicious but is also replete with proteins and fiber. Kidney beans come with a high level of carbohydrates too. Eaten with steamed rice or chapati, they make for a wholesome and sumptuous meal.
High Protein Low Calorie Foods for Non-Vegetarians
Here’s a list of non-vegetarian food items that will be great for your low calorie high protein diet:
1. Egg
Touted as one of the most economical low calorie and high protein foods, the egg is a must-have in the daily diet, albeit for non-vegetarians only. They can be included in the diet in many interesting ways such as egg soup, egg cups, and egg muffins.
2. Seafood
Seafood is counted amongst great high protein low calorie foods. Fish are generally low on fat and are a rich source of proteins. Salmon is especially rich in omega-3 fatty acids and is thus very good for the human heart.
3. Meat
Meat-based items such as chicken breasts and turkey breasts also fall under the category of protein rich low calorie foods. In general, white meat poultry is better vis-à-vis dark meat as the latter is high in fat content. Peeling off the skin before ingesting meat-based products adds to their effectiveness as the saturated fat gets removed.
A Word of Caution
One should not go overboard when it comes to high protein low calorie foods. People with underlying medical conditions of the kidney and liver should be extra cautious. Likewise, individuals with lactose intolerance would be better off if they avoid dairy-based products for protein requirements. The advice and recommendation of the physician must be sought by such individuals.
Conclusion
An individual can, without much ado, increase the protein intake by choosing the right kind of high protein low calorie foods. This simple decision can have a desirable impact as it will help the individual maintain healthy body weight and increase overall endurance in the long run.
