What Is Greek Yogurt
Yogurt is a dairy product that has been consumed since ancient times. In fact, the Greeks were the first to document the use of yogurt in 100 BC .
The word yogurt is believed to have come from the Turkish word yourmak, which means to thicken, curdle, or coagulate.
Many types of yogurt are available, including Greek-style, which has a higher protein content than other yogurt products .
Greek yogurt, often referred to as strained yogurt, is made by fermenting yogurt in tanks and then straining whey and other liquids during the final processing steps. The process results in a thicker product with a higher protein content.
Additionally, some food manufacturers produce Greek-style yogurt by adding milk proteins to the yogurt at the beginning or end of processing .
Greek yogurt comes in many varieties, including full fat, reduced fat, and fat-free, as well as flavored and unflavored.
Greek yogurt is high in many nutrients and a good source of protein, fat, and carbs, depending on the brand you choose.
Heres the nutrition breakdown of a 7-ounce serving of low fat, plain, unsweetened Greek yogurt (
- B12: 43% of the Daily Value
- Riboflavin : 35% of the DV
- Pantothenic acid : 19% of the DV
- Vitamin A: 20% of the DV
- Calcium: 18% of the DV
- Phosphorus: 22% of the DV
- Potassium: 6% of the DV
- Zinc: 11% of the DV
- Selenium: 45% of the DV
As you can see, Greek yogurt provides a number of nutrients and is particularly rich in protein, vitamin B12, riboflavin , and selenium.
Protein Functions In Human Body
Protein is a nutrient needed by the human body for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle. This also includes body organs, hair and skin. Proteins are also used in membranes, such as glycoproteins. When broken down into amino acids, they are used as precursors to nucleic acid, co-enzymes, hormones, immune response, cellular repair, and other molecules essential for life. Additionally, protein is needed to form blood cells.
Protein occurs in a wide range of food. On a worldwide basis, plant protein foods contribute over 60% of the per capita supply of protein. In North America, animal-derived foods contribute about 70% of protein sources. Insects are a source of protein in many parts of the world. In parts of Africa, up to 50% of dietary protein derives from insects. It is estimated that more than 2 billion people eat insects daily.
Meat, dairy, eggs, soy, fish, whole grains, and cereals are sources of protein. Examples of food staples and cereal sources of protein, each with a concentration greater than 7%, are buckwheat, oats, rye, millet, maize , rice, wheat, sorghum, amaranth, and quinoa. Some research highlights game meat as a protein source.
People eating a balanced diet do not need protein supplements.
In Silico Simulation Of Dynamical Processes
A more complex computational problem is the prediction of intermolecular interactions, such as in molecular docking,protein folding, proteinprotein interaction and chemical reactivity. Mathematical models to simulate these dynamical processes involve molecular mechanics, in particular, molecular dynamics. In this regard, in silico simulations discovered the folding of small -helical protein domains such as the villin headpiece, the HIV accessory protein and hybrid methods combining standard molecular dynamics with quantum mechanical mathematics have explored the electronic states of rhodopsins.
Beyond classical molecular dynamics, quantum dynamics methods allow the simulation of proteins in atomistic detail with an accurate description of quantum mechanical effects. Examples include the multi-layer multi-configuration time-dependent Hartree method and the hierarchical equations of motion approach, which have been applied to plant cryptochromes and bacteria light-harvesting complexes, respectively. Both quantum and classical mechanical simulations of biological-scale systems are extremely computationally demanding, so distributed computing initiatives facilitate the molecular modeling by exploiting advances in GPU parallel processing and Monte Carlo techniques.
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Top 16 Sources Of Plant Based Protein
Plant based Protein food is healthy and easily accessible. Vegans and vegetarians have a wide variety of vegan protein sources to choose from. What are the best vegan protein foods? What are the Top 16 Sources Of Plant Based Protein?
The first foods you might think of include vegetables, beans, and nuts. But dont you have to eat like a huge amount of those things to get enough? No you do not, just implement the proper plant based protein diet foods and you will receive all the nutrients you need!
Pumpkin seeds have 5 grams of protein in 1 oz Hemp seeds have 10.78 grams of protein In 1 oz. Almonds have 6 grams of protein in 1 oz. Pistachios have 6 grams of protein in 1 oz. Flaxseeds have 5.19 grams of protein in 1 oz. Tofu has 10 grams of protein In 1/2 cup. Oatmeal has 8 grams of protein in 1 cup cooked. Lentils have 8 grams of protein in One half cup of cooked. Chia seeds have 4.7 grams protein in 1 oz. Spirulina has 4 grams of protein in 1 tablespoon. Nutritional Yeast has 3.8 grams of protein in 1 tbsp. Soybeans have 11 grams of protein in 1/2 cup. Peas have 8 grams of protein in 1 cup. Kale has 2.9 grams of protein in 1 cup . Broccoli has 2.6 grams of protein in 1 cup chopped. Brussel Sprouts have 3 grams of protein in 1 cup chopped
Tofu is another 1 of the Top 16 Sources Of Plant Based Protein
Lentils are a healthy vegan protein food
Lamb Chop: 204 G Protein Per 100 G
Some people refer to lamb as âthe king of meat.â
The reason why is simple lamb contains all the beneficial nutrients that beef does, but it also provides extra amounts of CLA and omega-3 thanks to all the grazing on pasture lamb do.
Just like beef, lamb takes its place as one of the highest protein foods, and it contains over 20 grams of protein per 100 grams.
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How Much Protein Should You Eat
As the main foundation of your body, life without protein would not be possible. It is used to make almost every component of the body from tiny molecules to organs and huge muscles. Several studies have been done to address the ideal amount of protein the average person should eat.
Although these studies have come to many different conclusions, a reasonable estimate is 0.7 1 gram per pound of body weight . However, it should be noted that the daily recommended value for protein is set at about 55grams per day.
Now that quantity has been addressed, what about quality? Here are 12 healthy foods high in protein guaranteed to give you high-quality protein as well as other nutrients.
Lentils: 258 G Protein Per 100 G
Many plant-based foods that claim to be high in protein are not significant sources.
For example, broccoli is often promoted as a âprotein-richâ vegan option. In reality, it contains less than three grams per 100 g.
In contrast, lentils genuinely are rich in protein. They are not a complete protein regarding their amino acid content, but they are one of the best sources for those who donât eat meat.
A 1/2 cup serving provides around 25 grams of protein.
Lentils are also one of the best foods for people who prefer a higher carb diet, and they offer a good source of essential nutrients like iron, magnesium, and potassium.
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Good Source Of Protein And Other Nutrients
One of the main benefits of Greek yogurt is that its rich in protein, a macronutrient needed for virtually all chemical reactions in the body, healthy immune function, tissue repair, and more .
Protein needs vary, but a protein intake of 0.540.9 grams per pound of body weight is likely optimal for physically active people .
A 7-ounce serving of Greek yogurt provides 20 grams of protein, which makes it a high protein food.
In addition to protein, Greek yogurt is rich in essential vitamins and minerals including B12, selenium, and zinc all of which play important roles in supporting your health.
For example, both zinc and selenium are required for optimal immune function, while B12 is needed for red blood cell formation, nervous system function, and energy production .
Sockeye Salmon: 213 G Protein Per 100 G
Sockeye salmon is a delicious tasting fish with an excellent nutrition profile it offers omega-3 fatty acids, a good source of protein, and a wide range of vitamins and minerals.
Among these micronutrients, salmon is an especially notable source of selenium and vitamin B12.
A typical 1/2 salmon fillet provides approximately 42 grams of protein.
To increase this amount still further, salmon tastes delicious when combined with a cheese and parsley sauce.
Turkey Breast: 246 G Protein Per 100 G
Similar to other types of poultry, turkey breast is one of the highest protein foods.
As well as supplying 41 grams of protein per 8-oz portion, turkey is rich in several vitamins and minerals, particularly selenium and the B vitamin group.
Despite being thought of as meat for the holiday season, turkey can be the centerpiece of a nutritious meal at any time of the year.
Examples Of Protein In Biology And Diet
Proteins are the basic component of living cells. They are made of carbon, hydrogen, oxygen, nitrogen, and one or more chains of amino acids. The three structures of proteins are fibrous, globular and membrane, which can also be broken down by each protein’s function. Keep reading for examples of proteins in each category and in which foods you can find them.
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Risks And Side Effects
Some people are concerned that kidney or liver function can suffer when their diets are too high in protein. However, there isnt much evidence that a well-rounded diet that has moderate to high levels of high-quality protein will cause problems in otherwise healthy people.
Similarly, as mentioned earlier, protein seems to help with bone and heart health.
That said, eating very high levels of protein is correlated with some health risks in certain instances.
What happens when you eat too much protein? Eating more calories in general than your body can use, whether from sources of protein or another source, will not result in better health and will contribute to weight gain.
Very high protein might also lead to digestive problems like constipation, changes in blood sugar levels, and possibly bacteria and yeast growth in the gut.
Neglecting other nutrients and eating a large sum of protein can also put stress on your organs while they work to balance your bodys pH level plus proteins make your body remove more nitrogen waste products from your blood.
Of course, eating a well-rounded diet thats varied in terms of foods is important for optimal health. Just like you wouldnt want to consume large amounts of sodium, youll find do not want to overcome any food, even high-protein foods.
What Counts As An Ounce
In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group. The table below lists specific amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended intake.
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Protein Foods And The Planet
To give you an idea, this scorecard from the World Resources Institute illustrates the differing GHG emissions per gram of protein from both animal and plant-based protein foods. Making just one pound of lamb generates five times more GHGs than making a pound of chicken and around 30 times more than making a pound of lentils. In the U.S. alone, beef accounts for 36% of all food-related GHG emissions. Beyond emissions, its also important to note that food production places an enormous demand upon our natural resources, as agriculture is a major contributor to deforestation, species extinction, and freshwater depletion and contamination.
Is Milk High In Protein
When your mother insisted that you drink a glass of milk with breakfast, she was right. Milk is known to contain a little of all the nutrients our body needs. It contains high-quality protein as well as vitamins and calcium.
One cup of whole milk is known to have approximately 6 grams of protein in it. If you are using soy milk instead, you will get 6.3 grams of protein. You can also add milk to your protein shake to make it more nutritious!
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Easy Ways To Increase Your Protein Intake
- Make protein the objective of your meal. When eating a meal, have the protein component first. When deciding to cook a meal, protein should be the first thing on your mind. This will prevent you on getting full on carbs before you get to the protein component of your dish.
- Snack on protein-rich foods. This can be through protein bars, protein pancakes, beef jerky. The list goes on!
- Have a protein-rich breakfast. When you have protein-packed breakfast, it puts you in good stead for the rest of the day to hit your targets.
- Eat low fat greek yoghurt. This is packed with protein and is a great addition to most meals to add a bit more protein. Plus, its tasty.
- Eat smaller, regular meals.
- Replace carbs with high protein alternatives. I.e., pasta with protein pasta.
- Meal prep so you have protein available at all times.
Whether you want to build muscle or lose fat, you need to try to have 1.5 gram of protein per your pound of bodyweight. I.e., if you weight 159 lbs, you should try have around 215g of protein a day. The way I see it, its better to have more protein than not enough.
Pumpkin Seeds: 185 G Protein Per 100 G
While they are far from being the tastiest food in the world, there is no denying that pumpkin seeds are a substantial plant source of protein.
These seeds also provide a good amount of several minerals, particularly magnesium and zinc.
Per ounce serving, pumpkin seeds contain 5.2 grams of dietary protein.
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May Protect Your Skin From Sun Damage
Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet rays .
Research indicates that bioactive compounds in broccoli may protect against UV radiation damage which leads to skin cancer.
In some animal studies, treatment with broccoli extract resulted in significantly reduced tumor growth and prevalence in mice with UV radiation-induced skin cancer .
Small human studies have achieved similar results, revealing a significant protective effect of broccoli extract against skin damage and cancer development after sun exposure .
Ultimately, more research is needed to understand how broccoli and its bioactive components may protect skin from sun damage.
Summary Small animal and human studies showed significantly reduced tumor growth when broccoli extract was used as a protective therapy against UV radiation.
Aerobic Exercise Protein Needs
Endurance athletes differ from strength-building athletes in that endurance athletes do not build as much muscle mass from training as strength-building athletes do. Research suggests that individuals performing endurance activity require more protein intake than sedentary individuals so that muscles broken down during endurance workouts can be repaired. Although the protein requirement for athletes still remains controversial , research does show that endurance athletes can benefit from increasing protein intake because the type of exercise endurance athletes participate in still alters the protein metabolism pathway. The overall protein requirement increases because of amino acid oxidation in endurance-trained athletes. Endurance athletes who exercise over a long period use protein as a source of 510% of their total energy expended. Therefore, a slight increase in protein intake may be beneficial to endurance athletes by replacing the protein lost in energy expenditure and protein lost in repairing muscles. One review concluded that endurance athletes may increase daily protein intake to a maximum of 1.21.4 g per kg body weight.
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May Support Heart Health In A Variety Of Ways
Several studies indicate that broccoli may support heart health in a variety of ways.
Elevated bad LDL cholesterol and triglyceride levels are known to be major risk factors for heart disease. Broccoli may play a role in improving these markers.
One study noticed significantly reduced triglycerides and bad LDL cholesterol, as well as increased good HDL cholesterol levels in people who were treated with a powdered broccoli sprout supplement .
Some research also supports the notion that specific antioxidants in broccoli may reduce your overall risk of heart attack .
A study in mice fed broccoli sprouts revealed a potentially protective effect against cell death and oxidative stress in heart tissue following a cardiac arrest .
Additionally, higher intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease .
Summary Research indicates that broccoli may help reduce various heart disease risk factors and prevent heart tissue damage.