For any human’s sound health, food intake matters a lot. A few healthy supplies like protein, vitamins, and healthy fats are essential for maintaining the balance of the body.
Out of all nutrients, protein plays a pivotal role in building a healthy body because of its multiple health benefits like weight loss, muscle formation, antibody production, and building tissues & cells.
Many health enthusiasts assume that protein food sources are pricey. However, multiple protein foods are affordable yet effective for health in reality. This article summarizes the top five cheap & healthy protein sources.
Give them a try!
1. Soya
Soya is a Chinese bean plant possessing multiple health benefits. Like most beans, soya grows inside pods capturing the seeds within. Because of the versatile nature of soya beans, they can be processed and transformed into foods like tofu, soya milk, soya protein, tempeh, and miso.
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Chiefly, soy is a source of preventive antioxidants that help minimize oxidative stress. Additionally, it lowers cholesterol levels, improves heart health, alleviates menopausal symptoms, and ensures bone growth. Because of its magical benefits on health, no wonder global soy use is rising each day! You can also check U.S. Soy articles
2. Eggs
Whether for a morning kickstart breakfast or a recovery snack in the evening, eggs are just perfect for everything. Eggs are the most nutrient-rich foods with exceptional affordability (a dozen eggs only cost $2 to $4). While we talk about eggs, it is worth mentioning that a large egg contains 6 grams of protein.
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Adding eggs to your diet helps you in two ways:
- Increase protein intake
- Decrease calorie intake
A study concluded that participants who replaced a bagel breakfast with an egg breakfast lost 65% weight within eight weeks. Another study shows how eggs can repress the ghrelin hormone and help control hunger and blood sugar levels.
Eating eggs controls cravings, cuts hunger, and helps reduce weight.
3. Milk
We know most of us quit drinking milk after we turned sixteen! (Just kidding, or are we?) Many people on this planet are milk intolerant, and other dairy items too. However, milk is an excellent source of proteins, vitamins, and other vital minerals. Conventional milk comes in multiple fat percentages. However, it contains proteins and bone-building calcium too.
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On average, 244 grams of milk contain 8 grams of absorbable protein plus minerals like calcium and phosphorus. For a change, you can have chocolate milk in your diet. It is full of energy-replenishing carbs and slow-release, fast-release casein and whey protein. Also, you can get an energy recovery from a milk-based smoothie blended with fruits like strawberry, raspberry, and cranberry.
4. Yogurt
Yogurt is a versatile food item and yet equally effective protein-wise. Plain Greek yogurt is delicious as well as highly low-cost. You can consume it raw, blend it with a smoothie, add it to a flavorful dip, pair it with veggies, and pair it with baked goods. From 224 grams of yogurt serving, you can suck up to 17 grams of protein at once for your excellent health!
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Moreover, preferring plain Greek yogurt is the best way to keep your sugar intake at almost zero. While you purchase yogurt, look for brands that have a ‘live and active cultures’ label. It means the yogurt contains beneficial probiotics to improve gut health and help with weight loss.
5. Turkey, Chicken, & Seafood
White meat poultry like chicken and ground turkey can suffice the need for lean protein on the go. Many chicken recipes are delicious yet healthy. Similarly, ground turkey contains highly absorbable protein (a 28-gram turkey serving provides 23 grams of protein), B vitamins, and the mineral selenium. Because of these minerals, turkey acts as an antioxidant and brings down inflammation in the body.
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Like chicken and turkey, many fish & seafood also contain high levels of protein packed with other health benefits. For starters, salmon has healthy heart omega-3 fatty acids that help reduce inflammation and joint stiffness. Canned tuna is also a viable option for protein intake (85 grams of fish has 20 grams of protein) and only 99 calories!
Summary
The list of affordable and healthy sources of protein can go on and on if we both wish. Besides these five, many other food items like pumpkin seeds, sunflower seeds, black beans, edamame, amaranth, oats, lentils, cottage cheese, sardines, pork, organic peanut butter, nuts, and pulses are also a few best, and cheap sources of protein.
There is no harm to your health or bank if you infuse protein-packed foods into your daily diet. You can find a zillion protein food options that simultaneously suit your budget, taste, and diet preferences. The bottom line is if you want to feel fuller with each diet and that too in a healthier manner, protein is your best buddy!
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