What is the richest protein food?A nutritionist answers |Italian cuisine

What are the richest protein sources?Nutritionist Nicoletta Bocchino shows the most active protein foods for muscle mass and for a balanced diet

With expert advice, let's find out which foods have the most protein

In recent years, due to the spread of low-carbohydrate foods, the interest in protein has increased significantly.Just walk down the supermarket aisle to find that the shelves are full of high-protein products, from yogurt to cereals and snacks for those looking for higher protein in their diet. Nutritional biologist Dr. Nicoletta Bocchino explains, "Food is high in protein per 100 grams."a balanced way and include a source of protein in each main meal along with carbohydrates and fats, which are also necessary for the body," said the expert.

The highest protein food ever

For protein-rich foods, soy is the most protein-rich food.Per 100 grams, it contains about 35 grams of protein, this grain is the basis of many plant products, such as tofu, soy juice and soy drinks.It is especially valuable for those who follow a vegetarian or vegan diet because in addition to protein, it provides fiber, vitamins and minerals that are rich in nutrients.Origins ”explains nutritionist Nicoletta Bocchino. A simple way to take advantage of its nutritional value is to incorporate it into your daily diet by substituting its derivative on the table. For example, tofu can be a great alternative to traditional cheese, while soy milk can be used in protein shakes or in breakfast.

Other protein foods

Along with soy, there are other foods that provide plenty of good quality protein.Undoubtedly, those rich in high-quality proteins, i.e. with essential amino acids, such as milk and meat, stand out.Source, eggs that provide about 20 grams of protein, about 12 grams of protein per 100 grams also provide good fats, B vitamins and minerals such as zinc and iron, "says the expert. With more than 20 grams of protein per hectare," says nutritionist Nicoletta Bocchino.

Animal or plant protein?

«To balance the diet,It is important to alternate between animal and vegetable proteins.meatfishAnimal proteins found in eggs and dairy products contain essential amino acids as well as saturated fat and cholesterol.On the other hand,Vegetable proteins are often deficient in amino acids, but whole grains and legumes or seeds (flax, pumpkin, sunflower) or whole grains and nuts (such as quinoa and beans and chickpeas) are complete, followed by flour or wheat flour.Pumpkin seeds."

How much protein do you need per day?

Daily protein needs vary by age, body weight and exercise level."For healthy adults, the guidelines suggest about 0.8 grams of protein per kilogram of body weight per day," says nutritionist Nicoletta Bocchino.70 kg, that means a daily meal between 56 and 112 of protein, which will be divided between breakfast, lunch, dinner and snacks.In a balanced and healthy diet, it is not necessary to consume a single nutrient, but to vary protein sources, replacing those of animal origin with plant origin, they are distributed throughout the lunch to improve the quality of daily nutrition and combine them as a whole.Muscle protein synthesis is best when the protein is distributed throughout the day, rather than concentrated all in one meal."