But are low-fat proteins healthier than proteins that are higher in fat?
And when did lean proteins become such a thing in the first place?
What is lean protein?
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Lean proteins areprotein sourcesthat are low in fat and cholesterola waxy, fat-like substance.
Skinless chicken breasts, egg whites, and lean cuts of beef are examples of lean proteins.
Instead, when shopping for proteins, it’s best to focus on variety and nutrient density.
“I like to mix it up throughout the week betweenplant proteinsand animal proteins.
My favorite protein sources are plant protein foods like pistachios and tofu, plus all kinds of seafood.
A 6-ounce container ofGreek yogurt provides617 grams of protein, while the same serving ofregular yogurt contains7just 6 grams.
And you don’t always have to choose low-fat yogurt!
Some studies have linked full-fat dairy intake to alower risk of obesity8.
So, if you like higher-fat dairy products, that’s perfectly fine.
Just confirm to choose unsweetened yogurt whenever possible.
If it’s possible for you to, choose humanely raised eggs, like eggs from pastured hens.
“Nuts and seeds are great sources of protein that are higher in fat.
Hemp seeds provide9.512grams of protein per ounce, while pumpkin seeds contain8.513grams per ounce.
However, when you’re choosing animal proteins, quality is important.
This means prioritizing meat and poultry that areethically and ecologically raised,” says Cannon.
Most protein powders provide around 24 grams of protein per scoop.
Plus, it can be paired with sweet or savory ingredients like berries or vegetables.
Edamame provides18.4 grams of protein per cup17and is a rich source of magnesium and folate.
Try tossing some edamame into grain bowls and salads for an extra boost of nutrition.
Why, you ask?
For example,diabetes prevalence21increased from 0.93% in 1958 to 7.40% in 2015.
Why it’s time to embrace new proteins
Now, back to lean proteins.
Butexperts argue18that this oversimplification of fatswhich are a highly complex group of compoundsis not helping anyone.
Abby K. Cannon, J.D., R.D., CDN, agrees.
“I’m more concerned with quality than leanness,” Cannon tells mindbodygreen.
The bottom line is that lean doesn’t translate to healthier.
All it means is that a food is low in fat and cholesterol.
Frequently Asked Questions
What are lean proteins for vegetarians?
Most plant-based proteins are low in fat, so vegetarians have plenty of protein sources to choose from.
Beans, lentils, edamame, andpea protein powderare just a few examples of lean, plant-based protein.
Are eggs lean protein?
Egg whitescontain zero grams of fat, making them a very lean source of protein.
Is peanut butter lean protein?
Although peanut butter does contain protein, it’s considered a fat.
