What Type of Protein Do I Eat

People ask me all the time about the best types of protein sources. It’s a great question because we all need protein. However, not all protein sources are created equal.

Let’s discuss what makes certain protein sources better than others, and I'll give you a rundown of my favorites.

Many people don’t realize that your body doesn’t use all proteins in the same way. Some protein sources are “complete,” while others are “incomplete.”

A complete protein source contains adequate amounts of all nine essential amino acids. These are the building blocks of protein that your body cannot make on its own.

Why You Should Care About the Types of Protein Sources You Eat

Protein plays a crucial role in various bodily functions. It helps build and repair tissues. It supports a healthy immune system, assists in hormone production, and provides energy.

You can optimize your protein intake by selecting the best types of protein sources. You can also maximize protein absorption and utilization by the body.

Choosing the right protein sources can also potentially reduce your exposure to harmful substances often present in commercially raised meat and poultry.

Examining Different Types of Protein Sources: From Meat to Eggs to Plants

Choosing high-quality protein sources can significantly impact your health journey. Let's take a closer look at some of the different types of protein sources available.

Red Meat

This category includes beef, lamb, and bison. Red meat can be a great source of complete protein. Red meat is also a good source of other nutrients, such as iron, which helps your body carry oxygen throughout your blood.

For many people, however, red meat may be more difficult to digest than other protein sources.

Try cutting red meat into smaller portions, chewing it thoroughly, or marinating it to aid digestion. Younger people tend to tolerate and digest red meat more efficiently.

When consuming red meat, opt for grass-fed, organic, or pasture-raised varieties whenever possible.

These choices minimize exposure to potential antibiotics, hormones, and GMO grains commonly used in conventional factory farming practices.

Poultry (Chicken & Turkey)

Chicken breast is an excellent choice for a lean protein source. While generally easier to digest than red meat, conventionally raised chicken and turkey often contain concerning levels of arsenic, formaldehyde (used as a binder in feed), and even traces of Prozac.

Prozac is used to reduce stress and promote weight gain in factory-farmed chickens. The best practice here is very simple – just like with red meat, opting for organic and free-range chicken and turkey reduces the risk of consuming these harmful additives.

You may also want to investigate smaller, local farms where the practices used align with your values.

Eggs

Eggs are considered one of the most nutritious types of protein sources you can eat. One large egg has about 6 grams of protein. Egg yolks are exceptionally nutrient-dense.

They offer various vitamins, minerals, and antioxidants, including choline, which is important for brain health. Choose organic, pasture-raised eggs for brighter, firmer yolks with higher nutritional value.

Want to test your eggs to make sure they're high-quality? Crack one open. The yolk should be firm, and the shell should be strong, not thin and flimsy.

There are numerous health benefits to opting for organic eggs as much as possible. These eggs contain more vitamin K2, which is essential for artery health.

When you choose pasture-raised, organic eggs, you can rest assured that your eggs won't be loaded with antibiotics and hormones.

Fish

Another fantastic source of high-quality protein, fish, is loaded with omega-3 fatty acids. Omega-3 fatty acids are considered heart-healthy fats that can help lower your risk of heart disease.

It contains zero carbs and is relatively easy for the body to digest. Just be careful about which kind you choose. Always opt for wild-caught fish over farm-raised.

This choice helps to limit mercury intake and increase omega-3 intake. Farm-raised fish often have high mercury levels due to their diet and the conditions in which they're raised.

They may also harbor harmful substances such as dioxins from pollutants in the water.

Dairy

Dairy products such as milk, yogurt, kefir, and cheese can provide excellent sources of protein and calcium. Calcium is important for strong bones. But there are a few things to watch out for in this category, as well.

Milk is generally heated to very high temperatures, which depletes its nutritional value. Raw milk is a far better option, although it may be unavailable depending on where you live.

Explore fermented dairy options such as yogurt. Even better, choose kefir, which tends to be lower in carbs and sugar, to increase protein intake and promote gut health. Choosing whole-milk, unsweetened versions of these is always best.

If you eat cheese, consider switching to higher-quality European cheeses sourced from grass-fed cows, sheep, and goats. Look for labels that guarantee the absence of hormones and antibiotics for optimal health benefits.

Avoid highly processed types of cheese that often include artificial ingredients and preservatives.

Pork

Many individuals find pork easily digestible, making it a potentially good option if other protein sources present issues. When choosing pork, it is crucial to seek out options from reputable sources that prioritize animal welfare.

Organic, free-range pork ensures better quality and minimizes exposure to antibiotics. On the other hand, pigs from third-world countries may have been exposed to substandard living conditions and fed less desirable diets.

Soy

Soy, a complete plant-based protein source, may be an option if you limit intake. You can also choose organic, fermented soy products to minimize potential drawbacks. Fermented soy products are easier for your body to digest.

Be mindful of allergies, however. Some studies have shown that the compounds in soy may have adverse effects. This is especially true for those sensitive to hormonal shifts.

Other Protein Sources: Chlorella, Spirulina & Hemp Protein

Although not as widely consumed, additional plant-based options include chlorella, spirulina, and hemp protein. Nuts include a variety of healthy protein sources. For example, almonds and pumpkin seeds are great additions to trail mix or yogurt.

Chlorella, an algae, offers a complete protein profile. However, its sourcing matters; choose reputable brands to avoid potential contamination from toxins sometimes present in lake-grown algae.

Spirulina is another type of algae that is rich in protein but very pricey. Depending on how and where it's sourced, spirulina has the same potential toxin issues as chlorella.

Additionally, many people find its taste (grassy and reminiscent of seaweed) to be unappetizing. Hemp protein comes from the cannabis plant (but doesn’t contain THC). It is easily absorbed by the body.

However, it isn't a complete protein and may lead to bloating for some individuals. Hemp protein has gained popularity recently. This is due to its status as a complete protein and a good source of fiber.

You may find the other protein options are a better fit, though. If you find it challenging to obtain sufficient protein through your diet, consider exploring some of the numerous protein foods available.

High Protein Levels in Blood: Finding the Right Protein Balance

When considering various protein sources for optimal health, monitoring high protein levels in blood is essential.

While protein-rich diets support muscle maintenance and recovery, particularly in healthy keto or intermittent fasting plans, excessive protein intake may lead to imbalances.

Choosing lean, quality proteins like fish, eggs, and plant-based options can help maintain a healthy protein balance in the blood, supporting recovery and overall well-being.

Conclusion

There is much information here to consider. When evaluating all these different protein sources and deciding what's best for you, it always comes back to choosing the highest-quality option.

Whenever possible, prioritize organic, grass-fed, pasture-raised, and wild-caught options. Pay close attention to your body’s response and adjust your protein choices accordingly.

By prioritizing high-quality sources and remaining mindful of potential drawbacks, you can optimize your protein intake while supporting overall health and well-being.

FAQs about types of protein sources

What are 10 good sources of protein?

Here are 10 good sources of protein to incorporate into your daily diet:

1. Eggs

2. Chicken Breast

3. Salmon

4. Greek Yogurt

5. Lean Beef

6. Tuna

7. Lentils

8. Almonds

9. Quinoa

10. Vegetarian protein sources, such as black beans or tofu

What is the healthiest protein to eat?

The healthiest protein sources are typically considered to be minimally processed and free from antibiotics, hormones, and other additives. Some people follow a protein diet for weight loss or weight management.

You'll often see these types of diets discussed on social media. Just make sure to talk to your doctor before making drastic changes to your diet.

What are the three types of protein sources?

Three types of protein sources are:

1. Animal-based protein (e.g., meat, poultry, fish, eggs, dairy)

2. Plant-based protein (e.g., beans, lentils, tofu, nuts, seeds)

3. Combination protein (e.g., a meal containing both animal- and plant-based protein)

What are the 7 main categories of protein?

That’s an interesting question. I like to classify proteins not into categories but into sources, as follows:

1. Red meat

2. Poultry

3. Eggs

4. Fish

5. Dairy

6. Other plant-based protein