Consuming protein in every meal is crucial especially if you lift weights, build your muscles and to support your overall health and well-being. You need protein to build, repair, and maintain tissues in your body, including muscles, bones, skin, and hair. And if you take insufficient protein in your diet, you can cause blood sugar levels to drop, leading to cravings for sugary foods. Dr Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities, recently shared top ten sources of protein. In an Instagram post on X, Dr Sethi wrote, “In this video, I am going to rate 10 popular protein sources that everyone’s talking about!” (sic)Top 10 protein sourcesHere is a list of top ten sources of protein recommended by Dr Sethi ranked from best to worst:
-Eggs (10): The Harvard trained gut doctor says eggs are best quality protein and they are perfectly absorbed. Eggs are a great source of high quality protein, which is important for building bones and muscle, as well as for your overall health. The average egg contains about 6–7 grams of protein. Egg yolks are where almost all the egg’s nutrients and fat are found.
-Chicken (10/10): Chicken are also an excellent source of protein as they are lean, complete and super filling. Chicken comes in a variety of cuts, providing between 24 and 32 grams of protein per 100 grams, depending on the cut. All chicken is high in protein, breasts providing the highest protein count. It is especially popular among fitness enthusiasts because it is a great source of protein.
-Salmon (9/10): Salmons are complete source of protein plus they have anti-inflammatory Omega 3s, says Dr Sethi. This popular fatty fish is not only loaded with nutrients but also may reduce certain risk factors for several diseases. Salmon is also a great source of omega-3 fatty acids, a type of heart-healthy fat that can decrease inflammation and support brain health.
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-Greek Yoghurt (9/10): Dr Sethi says Greek Yoghurt is a high source of protein with gut friendly probiotics. Greek Yoghurt has twice the protein as compared to normal yoghurt. The double protein content of Greek yogurt helps in building and repairing muscles, supporting satiety, and maintaining a healthy metabolism. Protein in Greek yogurt is rich in essential amino acids.
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-Tofu (8/10): Tofu is a complete plant protein with complete heart healthy and isoflavones, Dr Sethi recommends. Tofu is made from soybeans, offering all nine essential amino acids, making it a complete protein valuable for muscle building and diets. It also provides fats, carbs, and a wide variety of vitamins and minerals.
-Chickpeas and beans (7/10): According to Dr Sethi, chickpeas and beans fall in the category of ‘good protein’ and it also offers resistant starch for your gut. Chickpeas are affordable, versatile, and highly nutritious. They may aid weight management, protect against chronic disease, and promote several other aspects of health. Beans are also an excellent source of plant-based protein, fiber, and essential nutrients, often containing around 15 grams of protein per cooked cup.
-Whey Protein (9/10): Dr Sethi rates Whey Protein 9 out of 10 when it comes to being a protein source provided it is a naked protein. Whey protein provides highest absorption and has highest leucine. Whey protein is the protein from whey, the watery portion of milk that separates from the curds when making cheese. It is commonly used as a protein supplement.
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-Peanuts (7/10): Dr Sethi says peanuts provide more protein than other nuts and offer satiety. Peanuts provide protein, vitamins, minerals, and antioxidants. They may have other health benefits, including promoting fullness and helping protect against heart disease. Peanuts are rich in protein, fat, and various healthy nutrients. Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease.
-Protein bars (5/10): Protein bars have been rated 5 on 10. Though they are convenient, protein bars have added sugars and many contain sugar and seed oils, Dr Sethi explains in the video.