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Foods That Are High in Protein and Low in Fat

By Paul Rothbart


One of the most important parts of staying healthy is to eat a well-balanced diet. A vital aspect of that diet is sufficient protein and lower amounts of fat. The amino acids that make up protein build muscle, repair damaged tissues, and produce enzymes and hormones that are important for health. Protein also helps burn calories which is a nice aid to weight control. Fats, on the other hand, while necessary, can be harmful in large amounts. They are loaded with calories and any fat that the body doesn't burn is stored. This can lead to obesity, a very unhealthy condition that contributes to many diseases and can shorten your lifespan. Eating foods that are high in protein and low in fat is a good strategy. Here are some of those desired foods.

Greek Yogurt

The plain variety of Greek yogurt is an excellent food in this category. When yogurt is made, the liquid whey is strained off, leaving a protein-rich food with little fat. A serving of Greek yogurt contains 15-20 grams of protein. Opting for low-fat or non-fat yogurt is even more healthy.

Legumes and Beans

Lentils, peas, and beans of every variety are great sources of protein. They're low in fat and high in fiber. They fill you up, helping to prevent hunger pangs, and are excellent foods for losing pounds and maintaining a healthy weight. They also lower LDL cholesterol. Four servings of legumes or beans a week can boost your health significantly.

Eat Whites

Eggs are well-known as excellent sources of protein. Most of the fat content is in the yolk. By eating just the white, you get two-thirds of the protein and none of the fat. The white of a standard large egg contains only 17 calories with seven grams of protein. All nine essential amino acids are found in egg white protein and you cook the whites almost any way you would cook a whole egg.

Fish With White Flesh

Fish is one of the healthiest sources of protein there is and the types with white flesh such as flounder, haddock, and cod are all lean. They are low in calories and the protein is filling and helps prevent craving for snacks. The fat that is contained in white-fleshed is many omega-3 fatty acids. This type of fat has many health benefits such as maintaining healthy brain and heart function.

Two basics of good nutrition are to eat plenty of protein but not much fat. Choosing some of these foods to add to your diet can help you achieve both of those goals and improve your health.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Danville, Calif.

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