6 Of The Best Lean Animal Proteins
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As the most satiating macronutrient, protein has been generating a lot of buzz lately. Since protein helps to quash hunger in between meals, it’s a diet mainstay for anyone trying to lose weight. Animal proteins can be a great addition to your diet plan when done right — but make sure to keep things lean. For beef and pork, the cuts further back on the animal tend to be leaner, says Bill Cavanaugh, production manager at Fleisher’s Grass-Fed & Organic Meats in Brooklyn, New York. Also, make it a point to purchase organic, free-range and grass-fed meats that have no added antibiotics or hormones, advises Cole Ward, author of “The Gourmet Butcher’s Guide to Meat,” because grass-fed beef has higher amounts of omega-3 fatty acids. If you’re wondering what the best cuts and types of animal proteins are, read on to see specific recommendations.
1. Beef Top Round “Any steak from the round, or back leg of a beef steer, will be much leaner than anything cut from the chuck, or front shoulder. Top round is ideal for grilling or can be ground to make steak tartare,” says meat production manager Bill Cavanaugh. “Top round can also be sliced thin for deli roast beef or to make a rolled braised roulade or Italian braciole,” adds author Cole Ward. According to the U.S. Department of Agriculture Nutrient Database, three ounces of grilled boneless top round steak has 138 calories, 1.3 grams of saturated fat and 26 grams of protein.
2. Bison “Those interested in exploring new meat options should consider the lean meat of bison,” author Cole Ward suggests. Bison has often been mistakenly called buffalo, because — according to Livescience.com — “early American settlers called bison “bufello” due to the similar appearance between the two animals (and the name “buffalo” stuck for the American variety), but it’s wrong.” The USDA states that the American buffalo is not a true buffalo like the Asian water buffalo and the African Cape buffalo. Compared to beef, bison is a deeper red color because there is less marbling or fat. It also has a richer, sweeter flavor than beef. A three-ounce serving of raw bison rib eye has 122 calories, 0.77 grams of saturated fat and 24 grams of protein.
Related: Bone Broth: Why It’s Good For You
3. Rainbow Trout Farmed rainbow trout is a heart-healthy fish that the Monterey Bay Aquarium’s Seafood Watch program says is a better choice than wild lake trout because it is farmed in an ecologically responsible way. Three ounces of cooked farmed rainbow trout has just 143 calories, 1.4 grams of saturated fat, 1.5 grams of polyunsaturated fat (which includes omega-3 fatty acids) and 20 grams of protein. Omega-3s help keep the lining of your arteries smooth and clear of damage that can lead to thickening and hardening, and they also decrease the rate at which triglycerides are produced in your liver, according to the Cleveland Clinic. The American Heart Association recommends eating fish at least twice a week.
4. Salmon Wild-caught salmon from Alaska are considered the best choice by the Monterey Bay Aquarium’s Seafood Watch program that educates consumers on healthy seafood choices. Most farm-raised salmon are produced in open net pens that don’t provide protection to the environment — allowing fish waste, pollution, disease and farmed fish to escape and impact the local environment and wild fish, Seafood Watch says. A three-ounce serving of cooked, wild-caught Alaskan salmon has 151 calories, 1.7 grams of saturated fat, 1.7 grams of polyunsaturated fats (which includes omega-3 fatty acids) and 20 grams of protein.
5. Chicken Breast Americans love their chicken. According to the National Chicken Council, Americans bought 83.7 pounds of chicken per capita in 2013. The leanest cut of chicken is a boneless, skinless breast. Chicken breast tends to be a bit dry, but marinating the meat adds more flavor and keeps it moist. Three ounces of braised, boneless, skinless chicken breast contains just 133 calories, 0.86 grams of saturated fat and 27 grams of protein. This is a healthier option compared to a braised chicken thigh with skin, which has 183 calories, 3.3 grams of saturated fat and only 18 grams of protein.
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6. Pork Loin Chops or Roast Bill Cavanaugh of Fleisher’s Grass-Fed & Organic Meats uses the loin (back of the pig) to cut one-and-a-half-inch steaks as pork chops. He also debones the meat and ties it as a roast. “Pigs carry a fair amount of fat on the outside of this muscle, but we usually trim it pretty aggressively and use it in our sausages,” Cavanaugh says. When trimmed of fat, three ounces of cooked pork loin contains 139 calories, 1.3 grams of saturated fat and 24 grams of protein.
The original article “13 of the Best Lean Animal Proteins" appeared on LIVESTRONG.COM.
By Lisa Chiu
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