Which foods are high in protein that will keep you feeling full for longer? Why would this be important? Isn’t protein really only required to build muscle for body builders? Well, actually no. A diet rich in the right amount of protein for your body is essential to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.
There are many protein rich powders and supplements you can purchase which might be necessary to build and repair muscles in a clinical setting or if people are trying to build extra muscle, for example in body building or if you need a protein boost in your diet.
Before protein powders, we relied on natural foods to get our protein from. There is bound to be an ingredient you like in this round up that you can include for breakfast, lunch, dinner or snacks to help you ensure that you are eating sufficient protein throughout the day.
Table of Contents
- Why does food rich in protein keep you feeling full
- Protein Rich Foods Reduce Cravings and Unhealthy Snacking
- How much protein should you eat
- Foods Rich in Protein
- Conclusion
Why does food rich in protein keep you feeling full
One of the main reasons food rich in protein keeps you feeling full is partly because protein reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full.
So basically you don’t have to eat as much of this food in order to remain full, therefore eating less and good for weight management.
This also has a profound affect on your appetite. According to one study, foods rich in protein were increased from 15% to 30% in overweight women which, in turn, made them eat 441 few calories without any restrictions.
This also puts an end to diet culture which means eating well for your body doesn’t have to be short lived, restricting any foods and getting the nutrients your body needs.
Protein Rich Foods Reduce Cravings and Unhealthy Snacking
Increasing your intake of foods rich in protein will also reduce cravings of unhealthy foods with no nutritional value and unhealthy snacking or eating when you’re not really hungry.
Studies have shown a high reduction in cravings and late night snacking. Even something as simple as having a high protein breakfast reduces cravings and unhealthy snacking or binging. This may be mediated by an improvement in the function of dopamine, one of the main brain hormones involved in cravings and addiction.
How much protein should you eat
The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight. If you are unsure, please book in for a FREE 30 minute consultation to discuss.
Foods Rich in Protein
Obvious choices are animal proteins but the list below might surprise you. Be sure to incorporate a protein at every meal, that is breakfast, lunch, dinner and snacks.
Eggs
Eggs are one of the most nutritious and protein rich foods. Whole eggs are rich in protein but egg whites are almost all protein.
One large egg contains approximately 6 grams of protein.
Almonds
Almonds are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium. They make an excellent snack on the go, added to breakfast, ground in smoothies or added to healthy baked goods. Pistachios and cashews also contain high levels of protein.
One ounce (28 grams) of almonds contains approximately 6 grams of protein.
Chicken Breast
Of all the animal proteins, lean chicken breast is one of the most popular sources of protein. It is so versatile and can be used hot or cold, cut into strips for snacks, made into soups, stews and casseroles. It is really versatile and can be used in any cuisine, eg Italian, Greek, Thai, Mexican, Chinese etc etc.
One roasted chicken breast without skin contains approximately 53 grams of protein.
Oats
Oatmeal is one of the richest grains containing so many nutrients, including protein. They also are high in fiber, magnesium, manganese, thiamine (vitamin B1) and many others.
One cup of oats has approximately 11 grams of protein.
Cottage Cheese
Cottage cheese is a simple fresh cheese curd product with a mild flavor and a creamy, non-homogenous, soupy texture. It is also known as curds and whey. It is made from cow’s milk by draining the cheese, as opposed to pressing it to make cheese curd—retaining some of the whey and keeping the curds loose. Check out these delicious cottage cheese recipes.
It can be quite bland on it’s own but used in so many different ways. It is low in fat and calorie and rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.
Approximately one cup (226 grams) of low fat cottage cheese contains 28 grams of protein. Other cheeses high in protein include parmesan, Swiss, mozzarella and cheddar.
Greek yoghurt
Yet another dairy ingredient that is high in protein. Greek yoghurt is slightly different to normal yoghurt in that it is strained and more thick.
It is also great served in a sweet way with or without fruit and sweetened with a little honey or served savory as Tzatziki (cucumber dip), or as a substitute for sour cream.
One 6-ounce (170 gram) container has 17 grams of protein.
Quinoa
Quinoa is an ancient grain, found recently, to contain many nutrients including a high source of protein.
Used as a replacement for rice or as a breakfast ‘cereal’, quinoa can be used in many ways. It has many health benefits.
One cup (185 grams) of cooked quinoa has 8 grams of protein.
Lentils
Lentils are a type of legume and are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.
They are considered to be the best source of plant based protein and suitable for vegetarian and vegan diets. Other legumes high in protein include soybeans, kidney beans, and chickpeas.
One cup (198 grams) of boiled lentils contains 18 grams of protein.
Conclusion
Generally, a diet rich in foods containing protein eaten at every meal will help keep you feeling full for longer, reduce cravings and unhealthy snacking. Including a protein every time you eat will help you maintain optimum health and good cell and muscle repair and growth. For more information about protein and more foods protein is found in, check out this article by the Harvard School of Public Health.
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