Protein is your body’s basic building material – used to make everything from muscles, bones, and the tissues of internal organs to hormones, enzymes, and even red blood cells. Putting lean protein on your plate delivers an immediate payoff: Meats, low-fat cheeses, eggs, and nuts linger longer in your stomach than bread, rice, fruit, or vegetables, so you feel full longer. Protein also slows the absorption of sugar into your bloodstream, eliminating cravings that occur when sugar soars, then crashes after a carb heavy meal.
Lean protein is also a rich source of the B vitamins that can help you feel more energetic, since the Bs help guide metabolic reactions throughout the body. You also get zinc, which builds strong immunity, and niacin, vita for clear thinking and efficient processing of blood sugar.
Protein’s biggest bonus is preserving lean muscle mass. We all lose muscle mass at the rate of 3 to 5 percent per decade starting in our mid-twenties. By our fifties and sixties, we’ve lost plenty – and may e weaker, have poorer balance, and have slower metabolisms. Protein contains and amino acid called leucine that helps preserve more muscle mass, studies show.
It is important to note that the healthiest meat is “Lean” Protein. You need to choose meats that are as low as possible in visible fat. Another important fact is that we tend to eat huge helpings of meat. Experts suggest 4.5 grams for every 10 pounds of body weight is how much protein you need to eat per day.
Chicken, Turkey and Lean Beef are the Protein Super Foods.
What’s not to love about chicken? A roasted, skinless breast has just 120 to 140 calories, and is packed with all the protein you can ask for with less than half the fat of a trimmed T-bone steak. It’s also very versatile. You can use it in everything from chicken soup at lunch to a plump, roast bird for Sunday dinner. And then there is Turkey. The grand bird is not just for special occasions anymore. A 4-ounce serving of turkey breast provides 60 percent of the protein you need each day without the fat you would get in many cuts of pork or beef. And these days you don’t have to buy a 22-pound bird to enjoy the mouthwatering turkey dinner. Small cuts of boneless turkey are readily available in many markets.
Still like your beef? Lean beef cuts like top sirloin, tenderloin, and top loin are surprisingly low in fat – and the fat they contain isn’t the artery clogging kind. Half the fatty acids in a 3 ounce serving of lean beef are monounsaturated fatty acids, the same heart-healthy kind found in olive oil that research shows may have cholesterol-lowering abilities.
What about Pork? The story is similar with Pork. The tenderloin is super lean, luscious, and perfectly healthy in moderate portions.
What is the best way to eat any kind of portion of beef? With a side of Greens! It is a scientific mysterious component to beef. Scientist call it the “the meat factor”. It helps your body absorb more of the iron in vegetables when you are eating lean beef along-side it. Like to barbecue? Cruciferous vegetables such as broccoli and Brussels sprouts help your body disarm unhealthy carcinogenic compounds called heterocyclic amines that are produce when meat is grilled or charbroiled.
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