What foods are high in protein? ——Inventory of 10 high-protein staple foods
With the popularization of healthy eating concepts, protein intake has become the focus of public attention. This article will combine the popular health topics on the Internet in the past 10 days to list the 10 foods with the highest protein content for you, and attach detailed data comparisons.
1. Why do we need to pay attention to protein in grains?
Recently, the number of views of the topic #HIGHPROTEINDIETCHALLENGE on the social platform has exceeded 200 million, and the number of views of the video related to Douyin's "Protein Content Test" has exceeded 50 million. Scientific research shows that adequate protein intake helps muscle synthesis and enhances immunity, and plant protein is more suitable for long-term consumption.
2. Ranking of TOP10 high-protein grains
| Ranking | Grain name | Protein content (g/100g) | Calories (kcal) | Recommendation index |
|---|---|---|---|---|
| 1 | Quinoa | 14-18 | 368 | ★★★★★ |
| 2 | oat | 13-15 | 389 | ★★★★★ |
| 3 | highland barley | 12-14 | 354 | ★★★★☆ |
| 4 | black beans | 21-24 | 401 | ★★★★☆ |
| 5 | chickpeas | 19-21 | 364 | ★★★★☆ |
| 6 | brown rice | 7-8 | 350 | ★★★☆☆ |
| 7 | Millet | 9-11 | 358 | ★★★☆☆ |
| 8 | corn | 8-9 | 365 | ★★★☆☆ |
| 9 | Sorghum | 10-11 | 339 | ★★★☆☆ |
| 10 | buckwheat | 9-13 | 343 | ★★★☆☆ |
3. Three high-protein gold combinations
1.Quinoa + Oats: Protein complementary effect, more comprehensive amino acid types. There have been 32,000 notes under the topic #小红书#quinoa新道#.
2.Black beans + brown rice: Traditional health care combination, Douyin video related to "Black Bean and Five Grains Porridge" has over a million likes.
3.Chickpeas + millet: A new internet celebrity combination recently recommended by fitness bloggers. Related videos on Station B have an average of 200,000+ views.
4. Purchase and consumption suggestions
1. Choose intact granules: Broken granules are prone to protein loss.
2. Pay attention to how you cook: Steaming retains more protein than frying.
3. Reasonable combination: Weibo health V@nutritionist Wang Min suggested that the "cereal + legume" combination can increase protein utilization by 30%.
5. Special reminder
1. People with abnormal kidney function need to control their total protein intake.
2. Recent Taobao data shows that the price of imported quinoa has dropped by 15%, and the sales of domestic oats have increased by 40% year-on-year.
3. Under the topic "High-protein Staple Foods" on Zhihu, the most upvoted answer pointed out that "cereal protein should account for 50-60% of the total protein intake every day."
To sum up, when pursuing a high-protein diet, we should not only pay attention to the content value, but also consider the amino acid composition and digestion and absorption rate. It is recommended to choose 2-3 staple foods from the list to eat in rotation according to your own situation, which can not only ensure nutritional balance, but also enjoy dietary diversity.
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