What are Lean Proteins? । Benefits of Lean Proteins

What are Lean Proteins?

Lean proteins are sources of protein that are low in fat and calories and high in quality nutrients. Lean protein is beneficial for health. Lean proteins are found in both animal (fish, etc.) and plant-based foods. Conversely, if saturated fats such as low-density lipoprotein (LDL) are consumed, cholesterol levels increase. Due to this having high LDL levels leads to fatty deposits within our blood vessels. This results in a condition called atherosclerosis. Atherosclerosis is characterized by incomplete circulation of blood in the arteries. That's why people who have cardiovascular problems, such as heart disease, should replace processed proteins with lean proteins.

Benefits of Lean Proteins

• Muscle Growth and Repair: Generally the muscles and tissues of the body are made of proteins. Consuming lean protein helps in building and maintaining muscle mass. That's why lean protein is very beneficial for athletes, people who focus on fitness.
• Satiety and Weight Management: Lean proteins are complete on their own. These help curb cravings and reduce overall calorie intake. Lean proteins keep the body healthy and the weight balanced.
• Nutrient Density: Lean proteins are rich in essential vitamins, minerals, and amino acids. By consuming them, the immune system, hormone production, and metabolism are fine.
• Heart Health: Lean protein source is low in saturated fat and cholesterol. Consuming them reduces the risk of heart disease.

Sources of Lean Proteins

• Poultry or Eggs: Eggs and turkey breast are the best sources of lean protein. They contain a sufficient amount of essential nutrients and minimum fat.
• Fish and Seafood: Fish such as salmon, tuna, or trout are rich in lean protein and omega-3 fatty acids. By consuming them, the heart and brain remain healthy.
• Legumes and Beans: Lentils, chickpeas, black beans, and other legumes provide lean protein and high fiber. They are an excellent addition to a balanced diet.
• Dairy Products: Dairy products such as Greek yogurt, cottage cheese, and skim milk are excellent choices for fat-free, lean protein and calcium.
• Nuts and Seeds: Almonds, walnuts, and chia seeds provide healthy fats and additional nutrients.

What’s the difference between Lean Protein and Non-Lean Protein?

Lean proteins are low in fat and maintain healthy cholesterol levels. On the contrary, processed proteins are high in fat and they increase bad cholesterol and cause heart disease. Their difference can be understood in the following table : 

Lean Protein Powder vs. Protein Powder 

Lean protein powders include a lower amount of fat and calories and a higher protein content than regular protein powders. That's why lean proteins are helpful in developing muscles.

Bottom Line

Lean proteins are an essential component of a healthy and balanced diet. They offer numerous benefits, including supporting muscle growth and repair, aiding weight management, providing essential nutrients, and promoting heart health. By incorporating lean protein sources into our meals, we can fuel our bodies for optimal health, ensuring we have the energy and nutrients needed to thrive. So, let's embrace the power of lean proteins and make them a fundamental part of our daily nutritional choices.