My Top 5 Foods for Protein
We know that diets high in refined carbohydrates are wreaking havoc on global health but a current shift in emphasis from too many carbs to not enough protein is interesting. It may seem like two sides of the same coin but it’s not.
The Protein Leverage Hypothesis is gaining some traction. This theory claims that instead of trying to balance energy in with energy out, the human body actually prioritises protein. What this implies is that we will remain hungry until we have satisfied our protein target regardless of energy consumption.
In our modern, carb-heavy environment where industrialised foods contain eye-watering levels of energy and where protein can be sparse, the result is over-consumption.
There are a few reasons why I find this hypothesis interesting:
The prevailing theory of balancing energy in with energy out to maintain weight may work but the idea that the body doesn’t already have an inbuilt system for dealing with weight regulation is absurd. The hormones ghrelin, leptin and insulin are clearly present to carry out this task but their role is somehow thwarted. As such, any theory that provides an alternative explanation is worth looking at.
It makes some sense. Ghrelin is described as the hunger hormone and many studies show that protein has the greatest long-term effect at suppressing hunger through its effect on this hormone.
My personal experience kind of backs it up. I eat very few refined carbohydrates and try to limit my overall carb intake to under 120g per day — which really isn’t that difficult. I also aim to consume 150g of protein, which is a much harder proposition. But, by focusing on trying to achieve my protein target, not only does my carbohydrate consumption naturally fall within range but my overall calorie consumption remains modest. I attribute much of this to the ability of high-protein meals to keep me feeling full so there’s little temptation to snack.
Beyond meat and fish, many people struggle to identify good sources of protein so it is well worth acquainting yourself with a few. I would love to eat more grass-fed beef and fresh, wild salmon but these products are expensive so I’ve put together my current top 5 options for getting the best protein bang for your buck:
Tinned Tuna
Per 100g; Carbs 0.0g; Protein 19g; Fat 1g; Kcal 86
I like to mix this with Greek Yoghurt, Skyr or Kefir and I might add a pinch of salt or a squeeze of lemon too. I might load it onto sourdough or stir in some corn and spoon it into a baked potato. Otherwise, I will eat it with a Greek salad or a have a Nicoise. It’s just really handy to break open the tin and devour — even as a snack. Other tinned fish are good too — sardines, salmon etc.
Egg Whites
Per 100g; Carbs 1.0g; Protein 11g; Fat 0g; Kcal 52
I can now find cartons of free-range egg whites in most local supermarkets but it’s easy to order online if you need to. I will typically mix 100g to 150g with a large egg and serve it scrambled on toast or make it into a cheese omelette. So simple and delicious for a good protein-based meal.
Chicken Breast
Per 100g; Carbs 0.0g; Protein 31g; Fat 5g; Kcal 173
I agree that thighs and legs are probably tastier but I like the clean, meaty texture of the breast and typically I would eat this with some potatoes, a mountain of green vegetables and some gravy.
I usually buy whole birds and use the carcass for stock but a good-sized breast weighs in at about 180g which is over 50g of protein. Free-range chickens are not cheap but when buying the whole bird it can be cost-effective and you don’t have to eat a whole breast in one sitting!
Yellow Split Peas
Per 100g; Carbs 56.g; Protein 24g; Fat 1.3g; Kcal 318
I often make a Tarka Dal out of these. It is not only delicious but provides me with all the nutrients I need. A 250g portion of the dal gives me 25g of carbs, 19g of protein and only 250kcal.
I‘ll make a big batch of this and use it for quick meals that can be nuked in the microwave. I can just eat a bowl of it on its own or have it as a side dish with a meat or fish curry which then supersizes the protein hit.
Skyr
Per 100g; Carbs 4g; Protein 11g; Fat 1.3g Kcal 64
I prefer the taste and texture of Greek Yoghurt but most of the time I’m mixing it with berries or oats or something so I don’t really notice and Skyr provides such a bang of protein. The supermarkets also provide some flavoured options which contain a small amount of sugar but are great for knocking out that sweet craving and grabbing some more protein at the same time.
The low-fat content of Skyr means the kcal is also low. If you compare it to full-fat Greek Yoghurt (per 100g; Carbs 8g; Protein 4g; Fat 10g Kcal 120) it’s quite a different beast.
I find this a great way to eat and of course, there are loads of other foods like nuts and seeds that are excellent sources of protein too. I eat all whole foods but by focussing on protein it seems like everything else is taken care of. Try it!
Source: All nutritional info is from the Carb Manager App
