Top 10 Best & Worst Protein Sources (vegetarians take note)
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Yesterday, I discussed protein a little bit, and it’s such an important topic that I think it deserves its own Tuesday 10 (Read all Tuesday 10 columns here).
In all the debates this year about sugar (carbohydrates) and hydrogenated oil (fat), we forget that protein warrants consideration as well. Bacon, sausage, deli meat? No, thanks. The wrong proteins in the diet will quickly sabotage optimal health.
Many myths surround protein. For the record, vegetarians will not die of protein deprivation. I hope no one believes that anymore. It helps to understand that protein is a macronutrient. What we call “protein” is, in fact, a family of amino acid molecules. When grouped together in various combinations we get proteins. There’s no protein molecule hanging out in that hamburger; rather, the animal tissue is made of many different amino acid building blocks. Protein is just a catch-all term we use. This is why vegetarians won’t keel over as people once feared. (However, I still recommend some responsible meat consumption, and for a number of reasons: caloric efficiency, blood sugar management, and human biology. It takes more calories to get adequate amounts of protein on a vegetarian diet. Living on beans and tofu increases the amount of carbohydrates in one’s diet significantly. And the human body most certainly handles - and benefits from - a bit of flesh. But I digress.)
Here are my ten ideal sources of protein, and their popular but inferior counterparts.
10. Winner: Grass-Fed Beef
Loser: hamburger meat
I’ve discussed the problems with hamburger meat before. I will not eat a meal that includes parts of literally hundreds of dead beasts. I think that’s pretty heinous. That’s just me. Moreover, the average cow is raised on cheap grain that will kill it after about six months (they’re conveniently slaughtered before this happens - but not always). Hardly something I want to put in my body. Grass-fed, organic beef won’t make the vegetarians happy, but this beef is rich in beneficial fatty acids that are missing from the factory-raised cattle. It’s cleaner, healthier, more flavorful, and richer in nutrients. And grass-fed beef is typically raised in humane conditions. If you eat beef, grass-fed is a must. It’s getting quite easy to find these days, but you can order online from many outlets as well.
9. Winner: Organic Chicken
Loser: regular frozen chicken
No comparison. Did you know chicken has flavor? Yeah, bizarre, I know. Chicken raised properly (not shoved by the cluckload into dirty factories) is rich in EFAs and is one of the most efficient, lean sources of protein available.
8. Winner: Wild Salmon
Loser: farmed salmon
Fish is healthy, right? Don’t even bother patting yourself on the back for eating salmon if it’s from a farm. Farmed salmon is produced in a way that’s the seaside equivalent of a chicken factory. As a result, the fish are often sick and infected. They’re fed cheap feed that does not yield the desirable Omega-3-rich flesh. They’re miserable.
Stick with wild only. Most restaurants use farmed salmon, so you have to get a little aggressive about this.
Notice a trend here with my emphasis on good fats in protein foods? Source makes a huge difference in the quality of protein you get. Meat is - or was - a very valuable food because it’s so dense in nutritious fat and protein. What an efficient, rich source of energy! Helpfully, our modern factories have eliminated the nutritional value and left us with weak, flabby, carcinogenic, diseased patties and drumsticks. Hey, thanks, guys. (Although we consumers don’t get off easy: maybe if we ate less…)
This is Roboppy’s Flickr Photo
7. Winner: Tuna fish
Loser: fish sticks and popcorn shrimp
I don’t think I need to go into this one.
6. Winner: Organic DHA-Enhanced Eggs
Loser: egg substitute and/or regular eggs
If eggs were meant to be eaten as mechanically-separated, low-fat, chemically-altered whites in a carton, the chickens would have done it by now. But an egg is a chick in the making. It’s rich in antioxidants, good fats, vitamins, and - for the calories - a lot of protein. Things like Egg Beaters are the result of food manufacturers exploiting fears based on grossly inaccurate health information. There’s nothing healthy about such unnatural products.
5. Winner: Organic, Plain, European (Greek) Yogurt
Loser: regular yogurt
No comparison. The European stuff is richer, fattier, more nutritious and lower in sugar. Again, when choosing an animal protein source, choose one that also provides valuable fats to maximize nutrition. Don’t go for the conventional animal products that are high in chemicals, hormones, bad fats, and sugars.
4. Winner: Tempeh
Loser: tofu and “mock meats”
Fermented foods ought to be part of everyone’s diet, vegetarian or not. Tempeh is one that is chewy and delicious, even to die-hard burger fans. It’s healthy and a much better bet than heavily processed tofu or “mock meats” that are brimming with poor-quality modified proteins, sodium, chemicals and starchy fillers.
3. Winner(s): high-protein legumes & grains: Lentils and Quinoa
Loser(s): green beans & any large, starchy bean: kidney, great northern, lima
Don’t get me wrong, green beans are terrific vegetables. But these “beans” contain very little protein. Kidney, northern, navy, lima and other starchy beans are also rather limited in their protein amounts. If you don’t have blood sugar issues and you need fiber, I think legumes are a brilliant alternative to bread and pasta. But for vegetarian protein, go with lentils and quinoa. Pronounced “keen-wah”, quinoa is a so-called “complete protein” grain - the only one of which I’m aware.
This is Dan Mogford’s Flickr Photo
2. Winner: Almonds and Almond Butter
Loser: peanuts and peanut butter
Peanuts are one of the least nutritious nuts (and they’re not technically a true nut anyway). When adding a handful of nuts to your salad for protein, go with almonds. Almond butter is less toxic and allergenic than peanut butter, although the protein amounts are similar by comparison (between 6 and 8 grams, usually). Still, this is about quality protein, not necessarily the amount. When it comes to protein, people often think that “more is more”. A giant steak will certainly give you “more” protein, but if it’s conventionally raised and is an unreasonable portion size, it’ll give you a whole lot more trouble, too.
1. What’s your favorite protein source?
Give me a shout, Apples. What protein do you favor? What have I left out? (To comment, simply click on Comments below to log in to the blog forum, or proceed directly to the forum.)
Note: “Cows’ milk is for baby cows,” the saying goes. You’ll notice I left cheese and milk out of this list. I think dairy is less than ideal for human consumption, though I do like yogurt because it’s a fermented food. Raw dairy is healthy and enjoyable for many people, but generally, I think quality meat is better for you than quality milk. Less processed cheeses such as ricotta, buffalo mozzarella, goat cheese and mascarpone are superior to more heavily processed cheddar, colby and jack. I think a little cream and butter are fine in cooking, because I don’t fear saturated fat, but I am concerned about folks who substitute lean, nutritious meat with highly-processed cheese.
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Technorati Tags: vegetarian, protein, quinoa, fermented foods, tempeh, dairy
Posted By: Mark Sisson
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Kidney beans don’t deserve the bad rap you give them. Like their colorful cousins, red, black, and pinto beans, kidney beans are high in flavonoids. The flavonoid mix differs among the varieties, so it’s good to include all of them in your diet. Kidney beans are larger and thus starchier than black or pinto, but the differences in carbs, protein, and fiber are not significant.
Beans are appropriate in small quantities as a side dish along with generous servings of produce. Heme iron enhances the absorption of non-heme iron, so I try to include a little animal protein with my beans. As a non-menopausal woman, I’m not likely to suffer from iron overload, especially with my relatively low protein consumption.
No grains, even quinoa have all the essential amino acids so cannot be considered a complete protein. However these ingredients are often mixed with others that contain incomplete amino acids to form complete ones. This is called “mutual supplemaentation” You just mix two items with incomplete amino acids so that one makes up for the loss of the other. Hummus and pita is a good example and a tasty one at that!
I love tempeh, but even that can come mass produced. There are some places that still hand craft tofu, and it is excellent! even to a meat eater like me!
My favorite protein is a toss up between three; malpeque oysters, lentil and quinoa salad, or grass fed beef from Georgia, Texas, or Florida. Since I live in Canada I guess I’ll go with the oysters for the rare treat. But as for daily protein I’ll go with the lentil and quinoa salad.
Mark,
In regards to number 2, what do you think of this product? It is a favorite of mine and I would love to get your opinion.
http://www.powerbutter.com
Mike, I read their material and I think they have made a good compromise. Added egg albumin to quadruple the protein, added flax and flax seed to boost O3s. I might try some…but you still need bread to make a PB sandwich…
“but you still need bread to make a PB sandwich”
Not if you eat it on a Fuji apple!
Thanks for the response, Mark. Great site.
NP, Mike. And yes, it’s always great on fruit/vegetables. In fact our editor and a few of our readers like to top vegetables and eggs with various nut butters.
ok i like almonds can eat them all day somtimes in place of regular foods,what about walnuts?
eating too many almonds can give you an upset stomach, so no, you really shouldn’t eat them all day or in place of regular foods. ideally, you should have a /balanced/ diet.
remember, there’s such a thing as too much of a good thing.
I’m not understanding why “Cows milk is for baby cows”. We can eat cow but not cow milk?
the highest source of protein is….a blue green algea called Spirulina! By precentage of protein it is over 60% which is higher than beef. It also is fabulous in fro yo, yogurt, apple sauce, shakes, healthy baked goods. Plus a power house of minerals omegas and your body easily assimulates it compared to harder to digest proteins..”its not what you eat it’s what you assimulate”…. I like that you can add superior protein to carb foods without altering the taste too much. Have to add Kefir to the list which is better than yogurt. I make my own from raw milk add probiotics and it is perfection.
what about hemp milk???
Garbonzo beans are great as well as they have about 6ish grams of protein per cup and while low calories can keep you going for hours. An egg per day is a good source as well as long as you remove the yolk as that has 100% of the fat in eggs.
Quinoa’s not a complete protein?
So…which essential amino acid is missing?
Being a strict vegan and nutbutter head, I think it way cool that almond butter made number two on this list.
But, I balance almond butter, chick peas (via hummous), peanut butter and soy milk, to get most of my protein, with splendid results.
Thus, I would remove peanut butter from the ‘evil counterparts to good proteins list’ and would remove raw soy as well.
Both are excellent, assuming a lack of allergies.
I would also recommend having almonds and peanuts in butter form, since they need to be ground up good to digest. Walnuts and pecans, on the other hand, can be had by the handful.
Chick peas as hummous? Just a preference here.
And, if I can ever find a genuinely cruelty free form of dairy, I will revert to lacto-vegetarian form from strict vegan since 1996 (vegetarian since 1987).
Fresh milk is definitely better than any meat for all nutritional purposes.
But, other than that.
Not bad!
Cheers.
What’s the general opinion regarding cottage cheese as a source of protein? Does it fall into the less processed cheese category with ricotta and such, or is it in with the more heavily processed cheddar, colby and jack?
Thanks, Frieda
Cashews?
hmmmm. I am still not convinced as to why egg whites in a carton are not a viable/healthy source of protein. Your argument against them seems more based on personal opinion than fact. I could use your same argument and claim that if we were meant to eat cooked beef the cow would produce it that way. Or that cleaning a fish (i.e removing the scale/bones/guts) isn’t the proper way nature intended us to eat it. Just because a food is processed doesn’t mean it is loaded with sodium and preservatives and chemicals. The ONLY ingredient listed on the egg white carton is 100% Egg whites. NO preservatives or anything else. If they are lying let me know and we will alert the FDA.
What is the difference between mechanically separated egg whites and “humanly” separated egg whites other than speed?
Am I wrong in saying that all the pasteurization process does is kill off bacteria and restructures the amino acids in the egg whites allowing for their protein to be absorbed during digestion…the same process that would occur when cooking eggs from the shell at home?
I usually use egg whites from a carton for smoothies for several reasons. 1. I don’t want to risk the possibility that an egg white I separate myself contains harmful bacteria 2. As an egg needs to be heated in order to make its protein absorbent, it would be very hard to imitate the pasteurization process at home while maintaining the egg white’s liquid form. 3. It’s very wasteful and time consuming separating eggs.
In no way am I saying that overall, an egg white is better for you than an Organic DHA-Enhanced Egg from the shell. I agree that the egg yolk contains has many nutritional benefits, i.e vitamins, minerals, etc etc, but your post is specifically on sources of Protein not anything else… and your argument on egg whites seems more against it’s packaging than its health benefits. When my butcher separates the meat from the cow is he not processing it? When wraps it in paper or cellophane wrap is that not an unnatural container for it? If I am wrong please let me know. But not based on that a carton is unappetizing to you. Give facts as to way the protein value in egg whites in a carton is somehow less than a normal eggs.
From what I understand, eating the egg whites without the yolks will cause a biotin deficiency…
Beef, chicken and salmon? No thanks, I’ll stick to my tofu and peanut butter. Say what you will, but like many vegetarians and vegans, I simply will not consume a dead animal. Ever.
Tofu is bad because it’s highly processed? Er, we’re not talking TVP here, tofu is minimally processed and is usually purchased w/o a preservative. True, calcium sulfate or magnesium chloride is used to coagulate the curds from the soy milk, but they’re not toxic.
Now you might make a case for phytoestrogens and the mental health of people over 60 eating a lot of tofu….but that’s not what you said.
I, by the way, eat a lot of vegetables but won’t turn my nose up at a dead animal, road kill or not.
Maybe if you saw the conditions the animals are made to endure and the torture you might think on that again. If you like animals.
Take a look at the animal kingdom and tell me if you think any other animal, particularly primates, care about the humane conditions of their protein sources. Then, recognize that without an increased consumption of meat by our hominid ancestors we would not be the highly functioning creatures we are today.
There are so many greats dishes, why consume dead animals? Imagine what you’re putting in your body and grab the tofu or vegetables instead. And no ignorance is not bliss! Let’s eat healthy and add a maintain a stable weight. Leave the animals alone.
You don’t fear saturated fat? I’d like to know why, because saturated fat is bad fat - solid at room temperature, the kind you cut of the edges of meat and such. The good kind of fat is unsaturated - liquid at room temperature.
Most of you are picking nits. I am an expert, ask my ex.
Geoff, you come close to an interesting idea. I imagine a time when being a civilized human meant cooking some things sometimes. The animals eaten back then probably were most often gutted and eaten with minimal preparation.
Hunger, fear of getting eaten or killed yourself and a different set of priorities are what my caveman instincts are telling me.
I am also willing to bet almost everything (Geoff said fish) would be healthier if eaten with almost everything ‘as is’. Animals eaten whole with just their last meals removed sound like the kind of meal we were made to eat. Almost everything living is hungry or literally starving all the time. Do herbivores only eat the tastiest parts and spit out everything else? Not the ones I have seen.
Being mostly vegetarian would make sense back when fire meant civilized. A plant is easier to catch than an animal. It just makes sense to me that humans need a diet that was the easiest to get for all these generations.
I do not think God(s) or evolution intended for us to eat at McDonald’s. Ronald gets all the hate mail but all ‘fast foods’ are no longer an asset when we do not have to run to stay alive.
Oop, forgot to mention; Paul said “a genuinely cruelty free form of dairy”,
Go to small, local dairies. Tell them what you want - milk from humanely treated milk cows and ask who in the area runs that kind of farm. Then ask for a tour when they next (no time to hide the truth) milk the cows. The small operation farmers you want will probably love the attention, be eager for cash, love showing off and worry about you claiming you got hurt by the ‘raw’ milk.
Country air has less additives than city air.
Buckwheat also has complete protein, and is delicious when eaten as a cereal or with a main course!
It seems like the point was “after 6 months of being on the grain diet”-NOT that cows are slaughtered after 6 months. Just an observation.
why isn’t egg protein in top 10 list? is it good? my dad has Kidney problem and I know Kidney disease patien can eat almost no beans for protein, so what’s the best and worst protein for Kidney disease patient??? really want to help me dad, thanks
Well I am doing well on my protein! I adore grass-fed meats and wild salmon!!! WOO WOO! My body is thanking me right now - I just had some wild salmon as a matter of fact!
i had often been told that i had the most flawless skin ever seen, i never got pimples, and could even go without makeup, and still receive compliments.
after i stopped eating meat, i now have all kind of skin issues, could this be due to my lack of protein intake?
I was vegetarian (in fact mostly vegan) for about ten years because I loved animals… but my health suffered badly. Now I’ll eat free range, organic beef/chicken/eggs etc., and wild caught fish. Also organic raw cheese/milk/Balkan yogurt.
It took me a long time to be able to do it, but really my whole attitude towards life and human beings has changed. I still hate factory farms and any sort of animal cruelty with a passion and won’t contribute to it knowingly in any way, but I don’t feel alienated from my own body anymore. A lot of vegans and vegetarians seem to think that humans are not really animals, and that eating other animals at any time is morally abhorrent and “evil”.
I think most people do a heck of lot better with a bit of animal protein and fat at least a few times a week, though. Your body cries out for animal fat, even if you ignore it.
P.S. Just watched that documentary “Fat Head”… I still loathe fast food restaurants, but it was awesome.
Hi, I am with you on that one. I pretty much created an eating disorder for myself trying to be vegetarian. If I couldn’t find what I wanted to eat, I just didn’t eat at all. I think I lived off of sugar and grains because the vegetables became a pain, and I couldn’t get organic like I wanted, and now I am treating myself for candida…and guess what that entails? Eating clean meat!
I shudder to think of the cruelty that vegans force upon plants all over the world. Forcing them to reproduce at the whims of some farmer every year only to be raised in crowded, inhumane conditions until finally they are murdered to feed the unquenchable hunger of these vegan beasts that have decided that they must have plants and only plants. Oh, the humanity!
You must add to your list meats such as: Elk, Ostrich, Venison/Deer, Goat & Lamb (All Grass-Fed of Course) and Mark, if you haven’t tried it before… you MUST try Hamachi Kama. This is essentially the NECK of a Hamachi Tuna, which is a delicacy in Japanese food. You can always go to Whole Foods (if you have one near by) and ask the fish counter about their supply (and they can order you some). I swear you will thank me!!
Another food I adore (protein) is EEL… of course not with the typical unagi sauce (plain). It’s amazing and full of amazing fats!
And have you ever had salmon belly? Broil that piece of the salmon until crispy and you will be in heaven!
American livestock currently consumes seven times the amount of grain that the human population does. With the US population set to double in the next 70 years, we’re going to have to move from a meat based diet whether we like it or not.