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Lean protein is a type of protein. But do you understand the distinction? Perhaps, you already believe you do, but you want to double-check. Or perhaps, you’ve never heard of lean protein before and want to learn everything there is to know about it. Regardless of how you got to this page and started reading this article, we are confident that you will find it helpful.
A source of protein that is low in saturated fat is lean protein. As a result, it has a low caloric content and is referred to as ‘lean’. Because it contains significantly less saturated fat, which can have an adverse effect on our heart health, lean protein is universally acknowledged as being better for our bodies than non-lean protein.
High levels of saturated fat consumption over time have been associated with higher levels of LDL (bad) cholesterol (LDL). Additionally, having high LDL levels might cause fatty deposits to accumulate inside our blood vessels. These fatty deposits accumulate over time and narrow our blood arteries. As a result, atherosclerosis, a condition where blood flow via our arteries gets progressively problematic may develop. People with this illness are said to be more likely to experience heart problems, such as blood clots and heart disease.
Here’s a list of the top sources of lean protein that you can include in your diet:
1. Chicken or turkey
The leanest choice is white meat, but if the skin is removed, even dark meat can be a healthy choice. About 25 gm of high-quality protein, along with B vitamins and selenium, are provided by both chicken and turkey. For Sunday dinner, roast a whole chicken, and then use the leftovers to top the salad on Monday and fill the sandwich on Tuesday.
2. Beans and legumes
Beans and legumes are excellent plant-based sources of lean protein. This is due to the naturally low levels of saturated fat and high levels of plant-based protein found in beans and legumes including kidney beans, lentils, and chickpeas. In addition, chickpeas, lentils, and kidney beans are rich sources of fibre, zinc, iron, and B vitamins.
3. Plain low-fat Greek yoghurt
Compared to conventional yoghurt, plain Greek yoghurt has a substantially higher protein content. Every 100 gm serving contains about 7.5 gm of protein, as opposed to 3 gm in normal yoghurt. Furthermore, low-fat Greek yoghurt is known to be a rich source of lean protein and has less saturated fat. Furthermore, live Greek yoghurt contains beneficial bacteria that support a balanced gut microbiome.
4. White fish
Cod, haddock, and halibut are all excellent sources of protein that are also low in fat. They all have white meat. White fish is a great choice if you’re trying to reduce weight because it's low in calories as well. To avoid consuming too many extra calories or fat, make sure to buy fresh fish fillets rather than those that have been dusted with batter or breadcrumbs. White fish only has about 20% of the Omega 3 found in salmon when compared which has a far higher Omega 3 level. To ensure you are getting all the Omega 3 you require, it is advised that you eat a variety of lean white and oily fish.
5. Low-fat milk
Low-fat milk is a convenient method to get protein whether you drink it, use it in cooking, or add it to cereal. Without a doubt, choosing low-fat milk will reduce your calorie and fat intake. The use of whole milk may not, as previously believed, raise the risk of heart disease, according to certain recent studies.
