Choose lean meat properly to optimize nutritional benefits
In the context that many people pursue a protein-rich diet but still control energy, choosing the right meat portion becomes especially important. According to nutritionist Amy Brownstein - a master of science, a nutritionist registered to practice at the NYU Langone Health system, New York (USA), lean meat portions provide high-quality protein, helping to maintain muscle mass, increase feeling of fullness and limit the accumulation of saturated fat.
Meats with high protein content often also contain less fat, especially when removing visible skin and fat. However, the processing method also determines nutritional value. Baking, boiling or pan-frying without adding too much grease will help maintain the benefits of the food.
7 types of meat rich in protein to eat regularly
Topping the list is skinless turkey breast with about 136 calories, nearly 30 grams of protein and less than 2 grams of fat per 100 grams. Deer meat ranks next with 30 grams of protein, rich in iron, supporting the transport of oxygen in the blood.
Wild boars provide 28 grams of protein and nearly 3 micrograms of vitamin B12 per serving, higher than the recommended daily needs of adults. Familiar skinless chicken breast contains 31 grams of protein and 3.5 grams of fat.
Pork tenderloin provides 26 grams of protein and is rich in vitamin B1, supporting energy metabolism. 97 percent lean beef has nearly 30 grams of protein, while pork tenderloin contains 27 grams of protein but higher fat content, about 6 grams per 100 grams.
According to recommendations from the World Health Organization, a healthy diet should combine lean meat with green vegetables and whole grains to increase fiber. Professor Frank Hu - a nutritionist and epidemiologist at Harvard T.H. Chan School of Public Health, believes that prioritizing lean meat instead of processed meat is an important solution to help reduce the risk of cardiovascular disease and metabolic disorders.
