Thu Apr 23, 2009 6:42PM
Here are what I consider the top ten ideal sources of protein, and their popular but inferior counterparts.
10. Winner: Grass-Fed Beef
Loser: hamburger meat
Factory farmed cows are raised on hormones antibiotics and a high sugar grain fed diet that reduces the beneficial essential fatty acids in the animal and results in illness in the animal, subsequently requiring the drugs to keep the animal healthy. Because of the modern factory system a typical burger patty is a composite of hundreds of cows, and the number of sources for the contents of that meat can't be traced. Grass-fed, organic 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, organic is even better.
9. Winner: Organic Chicken
Loser: regular frozen chicken
No comparison. Did you know chicken has flavor? Yeah, crazy, I know but I can't tell you how many customers say this about our poultry. 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. The fish is then injected with dyes to give it a color other than grey.
Stick with wild only. Most restaurants use farmed salmon, so you have to get a little aggressive about this.
Notice a trend here with the 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.
7. Winner: Sardines or Kipper
Loser: fish sticks and popcorn shrimp
Sardines and Kipper, herring that has been lightly salted and smoked, contain more protein ounce for ounce and are rich in Omega-3's. In addition by eating these smaller fish you take less of a toll on the overall oceanic eco-system and can concerned less about heavy metals. And nobody is factory farming these little guys.
6. Winner: Organic DHA-Enhanced Eggs
Loser: egg substitute and/or regular eggs
Eggs are a good source of low-cost high-quality protein, providing 5.5 grams of protein (11.1% of the daily value for protein) in one egg for a caloric cost of only 68 calories. The yolks are a rich source of vitamins A & D, and choline, which helps to reduce inflammation and boost brain health. Chickens who are fed diets rich in Omega-3 grains have a higher content of these essential fatty acids in their yolks, DHA being the portion of Omega-3's responsible for boosting brain function. The incredible edible egg!
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, amazing when grown in your garden and eaten fresh. 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.
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?
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.