6 High-Protein Foods That Are Super Healthy
6 High-Protein Foods That Are Super Healthy
People argue about carbs, fats and everything in between. However, almost everyone agrees that protein is important and has numerous benefits including increased strength and muscle mass, and helping you to lose weight.
In this video we’re looking at 6 delicious high protein foods that are super healthy. The last one is part of a super controversial meme that has been shared hundreds of thousands of times that I just wanted to clarify.
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Content
1.97 -> people argue about carbs and fat and
4.22 -> most everything in between however
6.35 -> almost everyone agrees that protein is
8.21 -> important and it has numerous benefits
10.42 -> including increasing strength and muscle
13.01 -> mass and of course helping you lose
15.41 -> weight in this video I'm looking at six
17 -> delicious high-protein foods that are
19.489 -> super healthy the last one is part of a
22.46 -> highly controversial mean that's been
25.249 -> all over the internet that I just want
26.899 -> to clarify
29.09 -> [Music]
31.83 -> number one oats I wanted to start with
34.68 -> something that was a little unexpected
35.94 -> because I feel like oats are so
38.22 -> underappreciated they're among the
40.02 -> healthiest greens on the planet they're
42.33 -> loaded with healthy fibers magnesium
44.43 -> farm-in or vitamin b1 and several other
47.31 -> nutrients the protein content makes up
49.44 -> 15% of the total calories so 1/2 a cup
51.9 -> of raw oats contains 13 grams with 303
55.8 -> calories oats are also naturally gluten
58.559 -> free for those concerned now in saying
60.72 -> that they can be cross contaminated with
62.489 -> gluten from sharing the processing and
64.83 -> packaging line with gluten containing
66.36 -> cereals that's why I put in free oats
68.55 -> exists which means they are they've been
71.07 -> packaged separately number 2 tuna
73.74 -> although tuna is very high in omega-3
75.63 -> fats it's actually low in total fat when
77.94 -> compared to its protein so what we're
80.369 -> left with is mostly just protein the
83.04 -> protein content makes up 94% of its
85.74 -> calories that's tuna canned in water so
88.86 -> one cup contains 39 grams of protein
91.02 -> with only 179 calories now all other
94.229 -> fish varieties are also high in protein
96.149 -> and low in fat and they also tend to be
98.009 -> rich in other nutrients too particularly
100.229 -> salmon number 3 eggs whole eggs are
103.05 -> among the healthiest and most nutritious
104.88 -> foods available they're rich in vitamins
107.399 -> and minerals healthy fats and other
109.44 -> nutrients that most people don't get
111.03 -> enough of one large egg contains
112.47 -> approximately 6 grams of protein and
114.42 -> about 80 calories now the vast majority
117.209 -> of that protein comes from the egg
118.59 -> whites and all the other nutrients are
120.539 -> in egg yolk number 4 lentils lentils are
123.81 -> among the world's best sources
124.92 -> plant-based protein and are excellent
127.05 -> source for vegetarians and vegans and
129.119 -> they're also high in fiber magnesium
130.47 -> potassium iron folate and various other
133.5 -> important nutrients one cup or 198 grams
136.89 -> of boiled lentils contains 18 grams of
139.2 -> protein with 230 calories there are
142.319 -> other high-protein legumes as well
144.66 -> including soy beans chickpeas and kidney
147.45 -> beans number 5 lean beef beef is very
151.53 -> high in protein and is rich in highly
154.14 -> bioavailable iron and vitamin b12 and
156.989 -> many other important nutrients a three
159 -> ounce or 85 grams serving of cooked beef
161.13 -> with 10 percent fat contains
163.26 -> approximately 22 grams of protein
165.569 -> 184 calories now beef and it's protein
168.18 -> content has been involved in a very
169.859 -> controversial meme which brings me to
171.81 -> the final high protein food in this list
174.329 -> number six broccoli now that broccoli is
178.2 -> an incredibly healthy super nutritious
180.18 -> vegetable calorie for calorie it
182.219 -> contains a lot of protein compared to
184.56 -> other vegetables which is why I thought
186.03 -> to include it in this list one cup
188.579 -> chopped contains about 3 grams of
190.349 -> protein but I also wanted to clear up
192.569 -> this mean that is often shared by vegan
194.879 -> advocates which states that broccoli is
196.68 -> a better source of protein than red meat
198.689 -> now firstly those numbers are not quite
200.849 -> right they're actually both about 9
203.069 -> grams of protein per 100 calories
205.159 -> secondly it compares per calorie rather
208.079 -> than per gram which is super misleading
210.54 -> because meat is very high in calories
212.459 -> whereas broccoli is very low it's a
215.04 -> green vegetable after all so 100
217.079 -> calories of meat is a very tiny tiny
219.09 -> portion around 50 grams or less compared
222.329 -> to 100 calories of broccoli which is
224.34 -> several whole full cups the meme also
227.609 -> lacks context which is just so important
229.979 -> in nutrition so let's give it some
231.479 -> context and the average 80 kilo person
233.909 -> should eat at minimum 60 grams of
236.009 -> protein per day based on dietary
237.93 -> references now assuming that person has
240.87 -> already had 30 grams that day and they
243.06 -> needed 30 grams of protein from either
245.609 -> beef or broccoli at dinner you could
248.489 -> either eat 130 grams of beef which is
251.04 -> about 0.3 pounds a very modest portion
254.79 -> if you think about a restaurant which
256.259 -> typically might serve at least 200 or
258.659 -> 250 grams or you could eat 980 grams or
263.669 -> 2.1 pounds or broccoli which is about 10
267.15 -> full cups so it's not only about which
269.219 -> scenario you prefer but also about which
272.55 -> scenario is actually possible to do in
275.19 -> one sitting
276.3 -> like you've heard me say so many times
278.07 -> before in other videos context is just
280.65 -> so important when we're talking about
282.21 -> nutrition thanks for watching if you
283.86 -> found this video useful or you enjoyed
285.509 -> it please give it a thumbs up and be
287.219 -> sure to subscribe to the authority
288.63 -> nutrition YouTube channel by clicking
290.13 -> the big red button below the video that
292.349 -> way you won't miss out on other videos
294.389 -> like this one
300.96 -> [Music]
309.85 -> [Music]
Source: https://www.youtube.com/watch?v=Y5Czw67P_Ts