Top-Notch Protein

by Deborah English — November 22, 2007

Without protein, your body cannot perform a single function - from blinking your eyes to running a marathon. Not only is protein energy, your body uses protein to build and repair muscle, organs, and cells. As well, it plays a role in forming enzymes, some hormones, and antibodies.

Protein is made from 20 amino acids. Eight of them must be consumed, so they are called "essential" amino acids. The twelve "inessential" amino acids can be manufactured by the first eight. Food that contains all eight essential amino acids is a "complete protein." The best type of complete protein to eat is nutrient dense and low in saturated fat.

The following complete protein foods are my favorite choices for top-notch protein:

• Fish--You just can't beat fish - especially fish high in heart-healthy Omega-3 fatty acids such as mackerel, tuna, and wild salmon.
• Eggs--Eggs contain all the nutrients to create a new life; a chick! The bad wrap about eggs' cholesterol content is quashed. We now know that a diet high in saturated and trans fat is responsible for skyrocketing cholesterol levels - not the consumption of cholesterol itself.
• Lean Beef--Highest amount of protein but still contains saturated fat and is difficult to digest. Cut the visible fat off and chew it thoroughly. Many nutritionists recommend that one or two servings per week is enough.
• Probiotic Yoghurt--Contains Lactobacillus casei; the gut-friendly bacterial cultures. Go for low-fat and source organic if you can.
• Soybeans, Tofu, Tempeh and Miso--Loaded with cancer-fighting phytochemicals, actively lowers cholesterol levels, brimming with Omega-3 fatty acids, full of fiber, oh...and minimal fat.
• Quinoa (pronounced keen-waa)--Recently "rediscovered" ancient plant-food source, commonly referred to as a grain - is actually a seed. Nutrient dense, high fiber, easy to cook, and easy to source. If your supermarket doesn't stock it, go to your local health food store.

Do you have an additional favorite protein choice? I would love to add it to my list.

Cheers.