Many people rely on chicken breast as a staple food for building muscle or losing weight. It is particularly beneficial for protein supplementation, providing all eight essential amino acids. However, the downside is its relatively high cholesterol and saturated fat content. Relying solely on chicken breast for every meal could lead to health issues. Therefore, alternative foods are just as effective for protein supplementation as chicken breast.
Squid
Squid consists entirely of protein in its body, making it an efficient source of protein. It is also reasonably priced, allowing you to consume high-quality animal protein without breaking your bank. Rich in taurine, squid can help with fatigue recovery and may prevent cardiovascular diseases. While the short-legged cuttlefish is considered tastier, it also serves as an excellent protein source, containing ample taurine.
Brown lentils
Consuming plant-based protein is also important. Brown lentils are an excellent source of plant protein, containing 22.64 grams per 100 grams (approximately 0.8 oz per 3.53 oz) of protein while having only 1.52 grams (approximately 0.05 oz) of fat. They are rich in dietary fiber, which helps maintain a feeling of fullness for longer. Brown lentils also provide an efficient source of iron, promoting energy metabolism and reducing accumulated fatigue in the body.
Low-fat mozzarella cheese
Mozzarella cheese, commonly used in Italian pizza dishes, is made from buffalo or cow’s milk. It has a higher moisture content than other cheeses and is relatively low in calories. While it provides a rich source of protein, it is also relatively high in fat, so opting for low-fat versions is advisable. Mozzarella cheese is also rich in probiotics like Lactobacillus casei and Lactobacillus fermentum, which can enhance gut health and boost immunity.
Beef round
Beef is also a great source of protein, especially the lean cut known as the round, which consists of the adductor longus and semimembranosus muscles in the inner rump. This cut has a high ratio of lean meat and low fat, making it an efficient substitute for chicken breast. It contains ample creatine, which helps improve muscle strength, and vitamin B2 and L-carnitine, which aid in fat burning.
Pork tenderloin
Pork often holds a bad reputation for those on a diet, but if you choose the right cuts, you can effectively consume protein. Pork tenderloin contains about 20 grams per 100 grams (approximately 0.71 oz per 3.53 oz) of protein, making it a suitable alternative to chicken breast. Additionally, pork tenderloin is rich in zinc, iron, and nine essential amino acids. It also allows more consumption than beef since it contains more unsaturated fatty acids than beef, which can help prevent cholesterol buildup in blood vessels.
Cod
If you consider fish an alternative to chicken breast, cod is worth a look. White fish like cod have fewer calories than meat, making it suitable for weight loss. Cod is relatively easy to find among white fish and is rich in protein and omega-3 fatty acids, which benefit cardiovascular health. Its flavor is clean and mild, and its tender texture melts in your mouth. The low fat content is another advantage.
Salmon
Salmon is another commonly available fish that provides an efficient source of protein. It is rich in protein and contains magnesium and selenium, which help with muscle growth. Additionally, salmon is abundant in omega-3 fatty acids, aiding recovery from muscle soreness and reducing muscle loss. It also helps lower triglyceride and cholesterol levels and improves brain cell development.
Egg whites
Egg whites are another popular food among dieters, just like chicken breast. A boiled egg white contains about 10 grams of protein per 100 grams (approximately 0.35 oz per 3.53 oz). By boiling eight eggs and consuming only the whites, you can intake a similar amount of protein as 100 grams (approximately 3.53 oz) of chicken breast. Egg whites can stimulate the production of digestive hormones and support overall growth and development. Most of the vitamins and minerals in eggs are concentrated in the yolk, which is high in cholesterol and should be consumed in moderation.
Shrimp
Eating shrimp can also help with protein supplementation. Nine medium-sized shrimp provide a protein content equivalent to 100 grams (approximately 3.53 oz) of chicken breast. Shrimp is also rich in vitamins B12, D, and calcium. The astaxanthin in shrimp shells offers powerful antioxidant effects. Though often untouched, the heads and tails are also healthy due to their high taurine content. However, avoiding frying shrimp is best, as it can contribute to weight gain.
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