Unlike carbs, fat and similar micronutrients, protein has a nearly spotless reputation and you will hardly ever hear anything bad about it. Protein is hold in high esteem, and we are constantly being told to aim at getting enough of it. While most people associated protein with animal products, the fact is that there are lots of vegetarian alternatives that are loaded with protein, too.
Although eggs are an excellent source of protein and other nutrients, high consumption might result in development of sensitivity or allergy. This happens really often, forcing the individual to take a long break and do some gut healing.
For that reason, having other choices on the table is a smart idea. However, before we get into those choices, it is important to discuss some important things regarding protein: what is protein, how much we need, and how much we are supposed to be getting.
What is Protein?
Protein is comprised of strings of amino acids that break up into individual amino acids when protein is digested. Thus, taking a group of amino acids and stringing them together creates protein.
Each amino acid has its own role and can do extraordinary things, for instance, an amino acid called phenylalanine ends up as dopamine. There are two kinds of amino acids: non-essential and essential.
Why Do We Need Protein?
Protein is needed for many reasons, without it our body would start breaking down muscle tissue in order to get the amino acids needed to survive. One of the most important functions of protein is its ability to help repair and build muscle mass. It also creates neurotransmitters like melatonin, dopamine, and serotonin.
Neurotransmitters are of utmost importance, as without them we wouldn’t be able to function. Protein also plays a substantial function in the production of enzymes, hormones, and antibodies. In other words, protein is important for optimal health and without it our body wouldn’t work properly.
How Much Protein Do We Need?
As advised by the World Health Organization, minimum of 13 g/lb of protein per bodyweight a day is needed to stay alive and prevent muscle loss. The official WHO suggestion for protein consumption is 30g/lb. Obviously, the variety depends on things like period, type, exercise, age, and many more. For instance, elderly people have somewhat higher protein requirement than the average consumption recommendation by the WHO.
How Can We Get Protein?
The most widely known sources of protein include animal products like eggs, fish, and meat. Nevertheless, you can also get all your protein from plant sources, too. Here you have a list of 10 foods that contain more protein than an egg.
10 Foods That Have More Protein Than An Egg
50 grams of almond butter provide 10 grams of protein! Is it also an excellent source of vitamin E, biotin, manganese, and healthy fats.
50 grams of hemp hearts offer 16 grams of protein. They are loaded with omega-3 fats as well, and are easy to include in your daily diet. You can sprinkle them on salads or add them to smoothies.
50 grams of pumpkin seeds provide 8 grams of protein as well as strong amounts of magnesium needed for energy use in the body.
50 grams of nutritional yeast offer staggering 25 grams of protein. Also called Noosh, nutritional yeast is also packed with vitamin B-12.
Dulse is a sea veggie that is loaded with protein, fiber, iodine, and potassium. 50 grams of dulse offer 6 grams of protein! It is very versatile and can be used in salads, soups, or made into covers.
Chlorella is an algae used to help with heavy metal cleansing. As little as 50 grams of chlorella provide up to 29 grams of protein. It is also packed with calcium, iron, magnesium, and vitamin A.
It has 28g or protein per 50 g. It also helps with heavy metal detox and provides the body with solid amount of vitamin B, magnesium, potassium, and vitamin K.
Tahuni, roasted or crushed sesame seeds, has 10 grams of protein per 50 grams. It is loaded with powerful anti-inflammatory properties and minerals like zinc, manganese, and magnesium.
Flax seeds can be used as replacement for eggs in baking or just added in a smoothie. They are packed with omega-3 fatty acids and offer 9 grams of protein per 50 grams.
Lastly, cacao nibs have 7 grams of protein per 50 grams. They contain enzymes needed for digestion and are loaded with magnesium, calcium, and fiber.