Unlike carbohydrates, fat and similar micronutrients, the protein has a nearly spotless reputation and you are rarely going to hear anything bad about it.
Protein is hold in high esteem, and we are constantly being told to focus on getting enough of it. While most of the people associated the protein with animal products, the truth is that there are various vegetarian options that are packed with protein, as well.
Although eggs are a great source of protein and other nutrients, high intake could result in development of sensitivity or even allergy. This happens very often, forcing the person to take a long break and to do some gut healing.
Therefore, having other options on the table is a great idea. However, before we get into those options, it’s important to discuss some important things about protein: what is protein, how much do we need, and how much we should get.
Why Do We Need Protein?
Protein is essential for a wide variety of reasons, without it our body would start to break down the muscle tissue in order to get the amino acids which are needed to survive.
One of the most important roles of protein is its ability to help in repairing and building the muscle mass. It also creates neurotransmitters such as melatonin, serotonin, and dopamine.
Neurotransmitters are of huge importance, as without them we wouldn’t be able to function. Proteins also play a very important role in the production of hormones, antibodies, and enzymes. Simply put, protein is very important for the optimal health and without it our body will not be able to function properly.
How Much Protein Do We Need?
As it is recommended by the World Health Organization, minimum of 13 g/lb. of protein per bodyweight daily is required to stay alive and to prevent muscle loss. The official WHO recommendation for protein consumption is 30g/lb. Of course, the range depends on some things such as duration, physical activity, type, age, and many more. For example, elderly people have slightly higher protein requirement than the average consumption that is recommendation by the WHO.
How Can We Get Protein?
The most well-known sources of protein are animal products such as fish, eggs, and meat. However, you can also get protein from plant sources, as well.
Here is a list of 10 foods that contain more protein than one egg.
10 Foods That Have More Protein Than An Egg
- Almond Butter
50 grams of almond butter offer 10 grams of protein! Is it also a great source of vitamin E, manganese, biotin, and healthy fats.
- Pumpkin Seeds
Have 8g of protein per 50g. They are a great source of magnesium which is needed for energy utilization in our body. They are also excellent at helping to kill parasites! I love using pumpkin seeds as a snack or in salads to add a nice crunch.
- Hemp Hearts
50 grams of hemp hearts offer 16 grams of protein. They are full with omega-3 fats, and are very easy to include in your daily diet. You can sprinkle them on your salad or add them to smoothies.
- Nutritional Yeast
. Has a whopping 25g of protein per 50g. Nutritional Yeast also is known as Noosh is also a good source of B-12. It has a nice cheesy and nutty flavor, it is delicious on salads and pretty much everything.
Chlorella is an algae which is used to help with heavy metal detoxification. 50 grams of chlorella provide even up to 29 grams of protein. It is also abundant in magnesium, calcium, iron, and vitamin A.
16g of protein per 50g. Dulse is a sea vegetable it has a high protein and fiber content; it is also very high in potassium and a good iodine. It can be used in soups, salads or to make wraps.
Spirulina has 28g or protein per 50 g, and it also helps with the heavy metal detox and supplies your body with solid amount of vitamin B, potassium, magnesium, and vitamin K.
- Flax Seeds
Have 9g of protein per 50g. They are also high in omega-3 helping to lower inflammation and a good source of fiber to help keep us regular. When consuming flax, we want it to be ground so we can digest it but it should be ground fresh to help preserve the oils. Good to use as an egg substitute in baking or can throw in a smoothie.
Tahuni, crushed or roasted sesame seeds, has 10 grams of protein per 50 grams. It’s packed with potent anti-inflammatory properties and minerals such as zinc, magnesium, and manganese.
- Cacao Nibs
Have 7g of protein per 50g. Cacao differs from cocoa because it still has the living enzymes in tact which is beneficial for digestion. Cacao is also considered a superfood due to its high fiber content, high magnesium, and calcium plus it help to boost mood! Great to have as a snack when feeling peckish.