Protein in egg

Meer over eiwit in ei

Do you rely on traditional protein sources in your meals? Then you may be surprised by these findings from the Cleveland Clinic’s survey of six dietitians. We asked them to name their favorite protein sources, and these are the ones they recommend, or in other words, what is protein in? Wondering if protein in egg is also among the favorites of the Cleveland Clinic dietitians?

1. Beans and legumes

Beans and legumes – all types of dried beans, split peas and lentils – received the most votes.

“Beans and legumes are high-fiber powerhouses and an excellent source of protein,” says Anna Taylor, MS, RD, LD. “One serving (125 ml) of beans provides about 7 grams of protein, the same as 1 ounce of meat.”

Doctor and registered dietitian Kristin Kirkpatrick, adds, “Beans and legumes also make you feel full for a long time because they are so high in fiber. Animal protein sources, on the other hand, have no fiber at all. Beans and legumes are also much richer in antioxidants.”

Research suggests:

One serving of beans a day helps lower “bad” LDL (low-density lipoprotein) cholesterol.
Four servings (versus less than one) per week may reduce the risk of heart disease.
Four servings a week may reduce the risk of recurrence of colon polyps that can become cancerous.

Eating enough plant protein in general – including beans, peas, nuts, seeds, soy and 100 percent whole grains – helps protect against chronic degenerative diseases, notes registered dietitian Alax Neiswonger.

“Plant-based proteins are packed with nutrients and fiber, and are naturally low in cholesterol and sodium,” she says. “Plant-based diets promote weight loss and weight maintenance, and are cost-effective if you have to work with a limited budget. And many plant-based proteins are gluten-free.”

When relying solely on plant-based proteins, she adds that some researchers recommend getting 0.9 grams of protein per kilogram of body weight per day, versus the recommended daily allowance of 0.8 grams.

2. Wild salmon

“Wild salmon is the perfect source of lean protein and offers incredible benefits because of its anti-inflammatory fats,” says physician and registered dietitian Brigid Titgemeier.

Three ounces contains nearly 17 grams of protein and provides an important nutrient your body can’t make on its own: omega-3 fat.

“Studies have shown that the high content of omega-3 fatty acids in wild salmon helps lower triglycerides and blood pressure, and reduce platelet aggregation (stickiness),” says registered dietitian Julia Zumpano.

That lowers the risk of plaque and blood clots forming in your arteries, leading to heart attacks and strokes.

“The omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in wild salmon reduce inflammation that has been linked not only to heart disease but also to autoimmune diseases,” adds Titgemeier.

Omega-3 fats are also good for the brain and nervous system. Therefore, aim for at least two servings of wild salmon per week.

3. Eggs

Eggs are a low-carbohydrate, low-calorie and an inexpensive source of protein. 6 to 8 grams of protein in egg with only 70 calories.

Eggs are extremely nutritious, are a complete protein and have a rich supply of important vitamins and minerals.

“Eggs have earned a bad reputation over the years for their cholesterol content (184 milligrams in one large egg),” says physician and registered dietitian Emily Bostin. “But we now know that the cholesterol in eggs has a minimal impact on serum cholesterol levels.”

Much of the egg’s nutrition, including vitamin D, omega-3 fatty acids, B vitamins and choline (which can contribute to mental clarity), is housed in the yolk.

According to the 2015-2020 Dietary Guidelines for Americans, protein in eggs are one of the proteins that are part of a healthy diet. Research suggests that eating two to three eggs a day may have cardiovascular benefits. But Cleveland Clinic heart experts generally recommend limiting eggs to one per day or half a dozen per week.

“A compound called TMAO that forms when microbes in your gut digest egg yolks, red meat and similar foods increases the risk of heart disease,” Zumpano says. “However, we do allow more eggs if you eat very limited amounts of red meat and saturated fat from butter, cheese, etc.”

4. Greek yogurt

If you eat dairy, don’t rely on cheese, which is high in saturated fat, for protein. Greek yogurt is a much more nutritious option.

“I’m a big fan of Greek yogurt,” says Taylor. “Six ounces contain 15 grams of protein – two to three times the amount you’ll find in regular yogurt and more than the amount that two ounces of meat or two eggs provide.”

Greek yogurt also contains probiotics, the healthy bacteria that promote gut health. And it’s a good source of calcium and vitamin D.

She recommends fat-free plain Greek yogurt instead of the high-fat, high-sugar varieties in the store. Instead of sugary granola, add your own fresh or frozen fruit, shaved almonds or walnuts, and chia seeds or ground flaxseeds.

Protein foods help us grow and develop, provide us with energy, and build and repair cells and tissues throughout the body. Focus on the most nutritious protein sources for the greatest health benefits.

Where are proteins in? Insects!

Although very unusual in the Netherlands, insects are an excellent source of protein for the rest of the world. The nutritional value is very similar to chicken, pork, fish or beef. In terms of protein composition, it is very similar to meat. The protein content varies from 7 to 48 grams per 100 grams of insect meat. The percentage of fat varies greatly by species, ranging from 9% for the stink bug (sounds good) to 43% for the mealworm and as much as 67% for the sable grasshopper. In addition to protein, insects are also rich in vitamins B and iron in particular.

Consumption of the insects available in the Netherlands is safe provided you do not eat the legs and wings and do not eat the insect raw. Wok, fry, deep fry or blanch for at least 10 minutes. Prepared insects taste most like nuts.

Environmentally, an insect has a very efficient way of converting food into protein. Where a cow converts only 10% of its food into meat, the insect scores more than 40%. The percentage of meat in an insect is also much higher: 90% where a cow or pig scores 50%. With an equal amount of food, an insect provides more than twenty times more meat than a cow. And we haven’t even calculated that a beef cow takes much longer before it is ready for slaughter. An insect multiplies in a much shorter time. Worldwide there are about 2,000 species of edible insects but in the Netherlands mealworms, beetles and grasshoppers are the most common edible insects.

Insects also score very well when we consider the production of greenhouse gases. For one kilogram of insect meat, only 10% of greenhouse gas is produced compared to one kilogram of beef. Water consumption in insect meat production is also much more favorable than in beef production. In addition to human consumption, insects are also grown as animal feed and for human consumption are also processed into dyes that you can find again in your pastries.

So you see, besides protein in egg, there is a whole range of alternative protein sources.

Vegan proteins

Where is protein in it?

Recently, a vegan alternative to chicken protein has come into view. This is because chicken protein is not only present in the egg but is also an important ingredient in other foods. The vegan variant is made on the basis of yeast. Yeast that is widely available at low prices because it comes from the residual stream of breweries. There where one kilogram of chicken protein generates emissions of 40 kg.

In terms of CO2, this protein represents an environmental saving of 80% compared to the animal variety. And the market for proteins is large. It is estimated to be around 25 billion Euros annually. Fumi Ingredients has succeeded in making a protein that is not only much more environmentally friendly but also cheaper than the animal protein. And that offers a lot of economic perspective. The protein ingredient works extremely well as a binding agent in mayonnaise but is also excellent for use in meringue because you can also make it foamy. Where the raw material is made as a yellow porridge it comes back out of the production process in powder form.

Fumi Ingredients

Fumi Ingredients originated at the University of Wageningen where they first made attempts to make the vegan version based on algae. They were able to make the right composition in the laboratory after long experimentation and they are now busy working with food ingredient manufacturers to set up a factory to produce this protein in large numbers. With this invention they won the Rabo Sustainable Innovation Prize in 2019. In addition to a cash prize of € 20,000, – this particularly brought a lot of publicity and many new potential investors and partners.

In addition to this prize, they also won the EIT Food Innovation Prize and the Most Innovative Alternative Food or Beverage Ingredient award. And in addition, an investment of half a million euros loosened up and Van den Berg received financing from the bank. “You notice that winning the Rabo Sustainable Innovation Prize then opens all sorts of doors. It has ensured that we can go to market much faster than expected.”