When it comes to purchasing protein, certain options are significantly superior to others. Regarding animal products, those raised in their natural habitats and fed their natural diets have a much better nutritional profile than those that are not.
For plant-based proteins, the closer they remain to their whole form, the greater their nutritional value and the lower their inflammatory potential. For instance, whole soybeans are far more beneficial than soy milk.
Additionally, protein powders and bars can be helpful if you struggle to consume enough protein without exceeding your calorie intake. However, it's crucial to note that many of these products are not healthy, so it's essential to pay attention to the brand and the ingredients used.
Animal Proteins
Best -
100% grass-fed and finished beef.
Organic and pasture raised poultry and eggs.
Wild caught fish.
Organic 100% grass-fed milk or cheese (often goat and sheep are best).
Better -
Grass-fed beef.
Organic eggs and poultry.
Canned wild caught fish with low mercury.
Organic and uncured bacon that is nitrate and nitrite fee.
Organic chicken sausage.
Avoid -
Non-organic meat and poultry
Grain-fed beef
Conventional deli meat
Meat with nitrates, nitrites, and colors such as most bacon, most deli meat, and most breakfast sausage
Vegetarian Protein
Best -
Dry roasted or raw nuts and seeds
Organic beans, legumes, lentils, and quinoa
Whole soy
Organic tempeh
Sprouted grains
Better -
Tofu
Whole grains
Sprouted grain bread
Oats
Nut and soy milk without added colors and emulsifiers
Avoid -
Seitan
Meat mimicking products (such as a vegan hotdog)
Most vegan cheese
Soy isolate
Protein Bars and Powder Powder
(Brand Examples. Brands are subject to change)
Best -
Be Well By Kelly
Truvani
MindBodyGreen
Palleovalley
RXbar
GoMacro
Better -
Aloha
Go Raw
Primal Kitchen
Raw Crunch
Vital Proteins
Ancient Nutrition
Avoid -
Protein powders that are incomplete such as containing pea protein alone.
Products with added sugars, colors, preservatives, and binders.
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