Need to increase my protein

Emsie_lou
Emsie_lou Posts: 50 Member
in Food and Nutrition
I have very little protein and when I try to increase it the carbs increase too and as I have PCOS I need a lower carb diet. I have been looking at protein powder but have no idea where to start. Can anyone recommend foods that are high in protein but low in carbs? I have eggs but there is only so much eggs I can eat!

Replies

  • IILikeToMoveItMoveIt
    IILikeToMoveItMoveIt Posts: 1,172 Member
    CHIA SEEDS! For sure. I take them in my green tea. It's great. Check 'em out.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    Anything that had a mother
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    CHIA SEEDS! For sure. I take them in my green tea. It's great. Check 'em out.

    By your standards, oatmeal is high protein.
  • michellekicks
    michellekicks Posts: 3,624 Member
    Anything that had a mother

    QFT.

    Eggs
    Egg whites
    Tuna and other fish
    Chicken
    Beef
    Cottage cheese
    Greek yogurt
    Cheese strings

    ^ Those are my go-to sources for protein, but I also supplement. I like:

    Quest Bars (low carb) - I think these are net 5g or under with 20g protein
    Pure Protein (higher carb)
    Optimum Nutrition Gold Standard Whey protein powder (I make protein pancakes with them!)
  • sharonfoustmills
    sharonfoustmills Posts: 519 Member
    lean meats like chicken breast and fish
  • IILikeToMoveItMoveIt
    IILikeToMoveItMoveIt Posts: 1,172 Member
    CHIA SEEDS! For sure. I take them in my green tea. It's great. Check 'em out.

    By your standards, oatmeal is high protein.

    It works for me...
    http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
    One ounce of chia seeds contains 4.4 grams of vegetarian protein — this is almost as high as meat, and higher than eggs.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    CHIA SEEDS! For sure. I take them in my green tea. It's great. Check 'em out.

    By your standards, oatmeal is high protein.

    It works for me...
    http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

    Oats, like I said: http://nutritiondata.self.com/facts/breakfast-cereals/1597/2

    Also, given the fact that just about every MFP user is practicing calorie restriction, protein per calorie would be a far more useful measure than protein per gram.
  • Morn66
    Morn66 Posts: 96
    Good non-meat protein sources are beans, lentils, and quinoa. For those, the carbs in them tend to be greatly offset by the amount of fiber per serving. Eons ago, I did the low-carb thing, eating lots of chicken, eggs, cheese, etc., and wasn't eating much, if any, fiber. It messed me up pretty badly because I guess I did it wrong, so do make sure you get your fiber.
  • IILikeToMoveItMoveIt
    IILikeToMoveItMoveIt Posts: 1,172 Member
    I haven't got a problem with oatmeal...
  • IILikeToMoveItMoveIt
    IILikeToMoveItMoveIt Posts: 1,172 Member
    Good non-meat protein sources are beans, lentils, and quinoa. For those, the carbs in them tend to be greatly offset by the amount of fiber per serving. Eons ago, I did the low-carb thing, eating lots of chicken, eggs, cheese, etc., and wasn't eating much, if any, fiber. It messed me up pretty badly because I guess I did it wrong, so do make sure you get your fiber.

    Those are great too, I agree!
  • tonynguyen75
    tonynguyen75 Posts: 418 Member
    From my experience foods with the best ratio of protein per calorie are as follows:

    Egg whites
    Shrimp
    Tilapia Filet
    Chicken Breast

    I find that many people need to repartition their meal structures. In general, the traditional Western diet contains some meat and a lot of starchy carbs. Ie, Steak and mashed potatoes, burger and fries etc.

    Try subbing in those carbs (rice/potatoes/fries etc) for carbs that actually have a good amount of protein in them. Steak chilli perhaps?
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    I haven't got a problem with oatmeal...

    My point was not to inform you that oatmeal was comparable with chia seeds, it was to point out that chia seeds are a piss poor protein source.
  • starkarlis
    starkarlis Posts: 7
    Smoothie King Gladiator is a great protein powder to make shakes with. Here is the nutritional info:
    Calories 180
    Carbs 1 g
    Protein 45grams
  • dlibonati
    dlibonati Posts: 99 Member
    Here's a list of foods by protein to calorie ratio > http://www.healthaliciousness.com/articles/foods-highest-in-protein.php
  • lilRicki
    lilRicki Posts: 4,555 Member
    Anything that use to have a face or was about to have a face (eggs), beans of any kind, chia seeds (apparently, I haven't tried it yet), nuts of any kind. They're high in calories too, so bust your *kitten*.
  • ktluex
    ktluex Posts: 3 Member
    My yoga friend recommends hemp protein powder. You can mix it into a lot of things (smoothies, oatmeal, almond milk, yogurt and even baked goods!). The one I use is 50% protein, so usually gives you 15g per serving (30g).
  • LAW_714
    LAW_714 Posts: 258
    Just remember that adequate protein isn't just a matter of ingesting it. It's about what your body can absorb in order to meet it's requirements.
    From Mosby's Medical Dictionary, 8th Edition:

    protein
    [prō′tē·in, prō′tēn]
    Etymology: Gk, proteios, first rank


    any of a large group of naturally occurring complex organic nitrogenous compounds. Each is composed of large combinations of amino acids (usually 50 or more) containing the elements carbon, hydrogen, nitrogen, oxygen, and occasionally sulfur, phosphorus, iron, iodine, or other essential constituents of living cells. Twenty-two amino acids have been identified as vital for proper growth, development, and maintenance of health. The body can synthesize 13 of these, the nonessential amino acids, whereas the remaining 9 must be obtained from dietary sources and are termed essential. Protein is the major source of building material for muscles, blood, skin, hair, nails, and the internal organs. It is necessary for the formation of many hormones, enzymes, and antibodies and may act as a source of energy. Rich dietary sources are meat, poultry, fish, eggs, milk, and cheese, which are classified as complete proteins because they contain the nine essential amino acids. Nuts and legumes, including navy beans, chickpeas, soybeans, and split peas, are also good sources but are incomplete proteins because they do not contain all the essential amino acids in adequate amounts. Protein deficiency causes abnormal growth and tissue development in children, leading to kwashiorkor, whereas in adults it results in lack of vigor and stamina, weakness, mental depression, poor resistance to infection, impaired healing of wounds, and slow recovery from disease. Excessive intake of protein may in some conditions result in fluid imbalance.

    There are certain combos of vegetarian items that can provide a more complete protein than any single vegetarian source. If you're looking for a pure vegetarian source of protein with its attendant amino acids and vitamins in a readily available/absorbable form, it can be a bit more tricky than just a straight protein count and you need to do some reading/research to make sure that you're adequately covering your bases.
  • IILikeToMoveItMoveIt
    IILikeToMoveItMoveIt Posts: 1,172 Member
    I haven't got a problem with oatmeal...

    My point was not to inform you that oatmeal was comparable with chia seeds, it was to point out that chia seeds are a piss poor protein source.

    I don't agree.
  • IILikeToMoveItMoveIt
    IILikeToMoveItMoveIt Posts: 1,172 Member
    Just remember that adequate protein isn't just a matter of ingesting it. It's about what your body can absorb in order to meet it's requirements.
    From Mosby's Medical Dictionary, 8th Edition:

    protein
    [prō′tē·in, prō′tēn]
    Etymology: Gk, proteios, first rank


    any of a large group of naturally occurring complex organic nitrogenous compounds. Each is composed of large combinations of amino acids (usually 50 or more) containing the elements carbon, hydrogen, nitrogen, oxygen, and occasionally sulfur, phosphorus, iron, iodine, or other essential constituents of living cells. Twenty-two amino acids have been identified as vital for proper growth, development, and maintenance of health. The body can synthesize 13 of these, the nonessential amino acids, whereas the remaining 9 must be obtained from dietary sources and are termed essential. Protein is the major source of building material for muscles, blood, skin, hair, nails, and the internal organs. It is necessary for the formation of many hormones, enzymes, and antibodies and may act as a source of energy. Rich dietary sources are meat, poultry, fish, eggs, milk, and cheese, which are classified as complete proteins because they contain the nine essential amino acids. Nuts and legumes, including navy beans, chickpeas, soybeans, and split peas, are also good sources but are incomplete proteins because they do not contain all the essential amino acids in adequate amounts. Protein deficiency causes abnormal growth and tissue development in children, leading to kwashiorkor, whereas in adults it results in lack of vigor and stamina, weakness, mental depression, poor resistance to infection, impaired healing of wounds, and slow recovery from disease. Excessive intake of protein may in some conditions result in fluid imbalance.

    There are certain combos of vegetarian items that can provide a more complete protein than any single vegetarian source. If you're looking for a pure vegetarian source of protein with its attendant amino acids and vitamins in a readily available/absorbable form, it can be a bit more tricky than just a straight protein count and you need to do some reading/research to make sure that you're adequately covering your bases.

    Great points. This is very helpful information. Thank you. :)
  • IILikeToMoveItMoveIt
    IILikeToMoveItMoveIt Posts: 1,172 Member
    I use this and am pretty happy with it. The flavors are ok. If you are looking for a powder though, I feel this is the healthiest. (no hidden msg, it's organic, etc.)

    http://www.gardenoflife.com/Products-for-Life/Foundational-Nutrition/RAW-Protein.aspx

    "Offering high quality, plant-based protein plus live probiotics and enzymes, fat-soluble vitamins and nutrient Code Factors™ such as Beta-glucans, SOD, glutathione and CoQ10 for overall health and vitality,† RAW Protein provides the following benefits:

    Provides RAW organic sprouted protein and live probiotics and enzymes
    Excellent source of protein – 17 grams and 33% Daily Value
    Contains Vitamin Code RAW Food-Created Nutrients™ with their unique Code
    Factors™ intact, enabling natural recognition by your body
    Increases the protein content of meals – just add to food or beverages
    Suitable for vegetarian and vegan diets
    Good for those on low carbohydrate diets
    Alternative to soy and animal protein powders
    Good for those with gastrointestinal sensitivities to milk, whey and other protein sources
    Easily digested – supports digestive health and function with live probiotics and protein-digesting enzymes†
    Mixes well – great in shakes, smoothies and other beverages "
  • yasemasuyo
    yasemasuyo Posts: 177 Member
    I just trialed a new recipe, Soy bean flour pancakes, and have uploaded it to the recipe section! Contains soy bean flour, egg, greek yoghurt... And really delicious! :happy:
  • tonynguyen75
    tonynguyen75 Posts: 418 Member
    I haven't got a problem with oatmeal...

    My point was not to inform you that oatmeal was comparable with chia seeds, it was to point out that chia seeds are a piss poor protein source.

    I don't agree.

    Nice triple post. Chia seeds have protein. That doesn't mean they're a great source of protein. You said 1 serving has 4.4g of protein. But 1 serving of Chia seeds also has 137 calories. 31 calories per gram of protein. Great source if you're bulking, sure.
  • 175fit
    175fit Posts: 3
    ^ Those are my go-to sources for protein, but I also supplement. I like:

    Quest Bars (low carb) - I think these are net 5g or under with 20g protein
    Pure Protein (higher carb)
    Optimum Nutrition Gold Standard Whey protein powder (I make protein pancakes with them!)
    [/quote]

    Research shows heating protein powders loses the bio availability of the nutrients for the body to absorb. BTW Blue Bonnet and Solgar are really good whey protein isolates..
  • snazzyjazzy21
    snazzyjazzy21 Posts: 1,298 Member
    I haven't got a problem with oatmeal...

    My point was not to inform you that oatmeal was comparable with chia seeds, it was to point out that chia seeds are a piss poor protein source.

    I don't agree.

    Nice triple post. Chia seeds have protein. That doesn't mean they're a great source of protein. You said 1 serving has 4.4g of protein. But 1 serving of Chia seeds also has 137 calories. 31 calories per gram of protein. Great source if you're bulking, sure.

    Exactly. I love chia seeds, but they're not great for protein if you're watching what you eat.
  • DatMurse
    DatMurse Posts: 1,501 Member
    CHIA SEEDS! For sure. I take them in my green tea. It's great. Check 'em out.
    9g of fat, 12g of carbs and 5g of protein per serving is not a protein based food.

    Its a fat based food.
  • DatMurse
    DatMurse Posts: 1,501 Member
    I haven't got a problem with oatmeal...

    My point was not to inform you that oatmeal was comparable with chia seeds, it was to point out that chia seeds are a piss poor protein source.

    dude. 2 servings of oatmeal is like 1 egg. Forget the fact it has like 40g+of carbs with it. It has protein!
  • scottaworley
    scottaworley Posts: 871 Member
    I haven't got a problem with oatmeal...

    My point was not to inform you that oatmeal was comparable with chia seeds, it was to point out that chia seeds are a piss poor protein source.

    dude. 2 servings of oatmeal is like 1 egg. Forget the fact it has like 40g+of carbs with it. It has protein!
    This. I eat oatmeal, but if I were to eat oatmeal for the protein I would have to eat over 30 servings. The protein is a nice bonus, but you should get your protein from sources that have 20+ grams per 100ish calories if you want to eat at a deficit.
  • MuseofSong
    MuseofSong Posts: 322 Member
    I have PCOS, and I agree with Sharon - chicken and fish! I'm also a fan of shell fish.

    There are other great suggestions here for sure! I also fall back on a Nature Valley Protein bar with breakfast or as a snack. 14 carbs - 5 fiber (9 carb net), and 10 protein, you're not going to spike off that.

    And OMG CHEESE, did you forget the cheese? A day without cheese is like a hug without the squeeze! Okay, it's not low calorie, but it's a nice addition to other protein choices.

    Eggs + cheese
    Egg whites + cheese
    Chicken + cheese
    Vegetables + cheese
    cottage cheese <--- why, hello there, cheese

    Also in diary:
    Greek Yogurt ain't a terribad option either - I favor Dannon Oikos and it's 12 protein / 19 carbs, so it's a decent ratio
    Milk - It's a good balance of protein and carb, regular ol' milk - if you have the calories for it
    (Personally I use Almond/Coconut Milk as a low carb option - yumz)

    Soy protein can be a bummer for us because it can affect us (with phytoestrogens) like estrogen and we have too much estrogen with PCOS, so try not to rely on soy protein.

    Oh yes, back to the cheese: don't get diet cheese or light cheese, they add a buncha extra salt and that stuff has enough sodium as it is. As for your carb choices, choose whole grains and high fiber choices. That will help keep your blood sugar more stable so your insulin isn't spiking and exaserbating your other problems. Lower insulin and stable blood sugar is our goal.

    I'm actually against the 50 carb a day diet or other ultra low-carb diets. But, that's just me. It's A solution sure, but I'm looking for a healthy way to eat for the long term. If you want to eat like that, and you're happy, go for it.

    My goal is to balance my Protein, Carbs, Fat, and Fiber so that I don't cause spikes in insulin levels, which improves insulin sensitivity over time (and so does regular exercise!). I also take metforim, which totally helps.
  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    Go to the grocery store, and buy a container marked "whey protein." Preferably the cheapest one per unit weight. Mix it with water, and drink it.

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