While it is true that we need all three macronutrients to live and perform all vital functions as well as sufficient energy intake, protein is practically the macronutrient that most conditions changes in body composition, that is, gain or lose muscle mass or fat.
Although the range of foods that we have at our disposal is enormous, in the case of proteins that occupy us today, There are especially interesting options to enrich our diet that go beyond the typical examples of tuna and chicken. In this article we show you some interesting options.
Cottage cheese
We start the list with two fresh cheeses: the cottage and the smoothie.
For lovers of the most cured and strong cheeses, fresh cheeses are not very taken into account but in our country the consumption of these is increasingly high. We are talking about cheeses such as mozzarella, ricotta or even fresh cheese like Burgos.
Two of the reasons that have led to its high consumption in recent years include its high protein content and its low fat content. In fact, if we talk about the cottage, it provides between 12 and 15 grams of protein for every 100 grams of food. Enough for a cheese of this type.
Its use in the kitchen has not gone unnoticed either, so there are many recipes that can be made with it.
Smoothie fresh cheese
Among the derivatives of milk that we can consume are yogurts and cheeses, which in both cases are sources of quality proteins and minerals such as calcium or potassium.
Since whipped fresh cheese has a consistency very similar to yogurt and that they can be used for similar dishes, many do not recognize the difference between the two.
Yogurt is by definition a fermented milk that has live microorganisms for the body, that is to say, probiotics, while a whipped fresh cheese is a soft cheese, without maturation and although it retains a large part of the whey unlike yogurt it is not a fermented milk.
The whipped fresh cheese provides some 8 grams of protein per 100g And it’s possibly one of the most versatile foods on this list.
Beer yeast
The dry and powdered version of brewer’s yeast can be used as a dietary supplement given its great nutritional wealth that possibly includes one of the highest protein contents available in nature: 45 grams per 100 grams of food.
Adding a tablespoon or two to our dishes can also provide us with a large amount of fiber and micronutrients such as B vitamins, folic acid, and minerals such as potassium, iron, copper, magnesium, zinc, calcium, and molybdenum.
If you like to make your own bread, using brewer’s yeast is a great option.
Sardines
Sardines may be one of the most affordable blue fish in our country.
Being a blue fish, its fatty acids are mostly polyunsaturated, like omega 3, which are higher the fatter the fish and the more the season progresses.
In general terms, we find about 8 grams of fat per 100g of product, and its protein intake with proteins of high biological value with 18 grams per 100g. Nothing bad.
If you need ideas to include them in a dish, at Vitónica we have several recipes with them.
Legume pasta
Finally, we cannot forget all the preparations that can be made from legumes, such as hummus (which is another excellent option) or pasta that comes from flour from this food group.
In particular, there are pasta made from lentils in many supermarkets, such as the famous red lentil helices. They have 26 grams of protein per 100 grams of food and not only can they add color to your dishes, but they can also perfectly substitute traditional wheat pasta providing a much higher protein content.
Also, the digestibility problems that some people may experience with legumes are not likely to occur with this format.
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Images | iStock, Vitonics
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