List of low-carbon and high-protein foods. A diet with high protein and low carbohydrate can help you lose weight and make your blood sugar level return to normal. I have carefully compiled a list of low-carbon and high-protein foods for you. I hope it will help you. Welcome to browse.

List of low-carbon and high-protein foods 1 chicken breast

If you want to lose weight, chicken breast is definitely indispensable. Chicken breast can be used as a staple food in Fuyong at noon, and Chinese food must be eaten well. Some people want to eat as little as possible during Chinese food, which makes them very hungry in the afternoon and can't get past it. Some people can't stick to it for a long time because of frequent excessive weight loss, and the weight loss is getting fatter and fatter. The nutritional value of chicken breast is very high, and it also has a strong sense of fullness. Many people will not want to eat anything else after eating, and the fat is also very low.

broccoli

Broccoli, as a vegetable, is very rich in nutritional value, not only containing vitamins, but also containing plant fiber. The most important thing is that broccoli is also one of the foods with high protein and low fat. The nutritional value of broccoli is so rich that many people may think that the calorie of broccoli is relatively high, but in fact, the calorie of broccoli is very low. Compared with many fruits, broccoli is much lower in calories, so it is suggested that dieters can eat more broccoli.

lentil

Lentils, as one of the super foods with low energy density but high nutritional density, contain low fat and high protein, which can give people a strong feeling of fullness and can be used for cooking or staple food.

beefsteak

Beef is the favorite of fitness people. Many fitness people often eat beef, although they don't like meat at ordinary times. This is because beef is tight and can give people a very strong feeling of fullness. Basically, the whole person will feel that his stomach is solid after eating. But eating steak can provide a very rich protein. If you like eating beef at ordinary times, you must eat more steak. You can go to the supermarket to buy all kinds of quick-frozen steaks, and do it yourself at home. The production method is very simple and delicious. The key is that you won't feel hungry after eating, and the price of beef is not too expensive, which is affordable for most people.

fish meat

The fat content of fish is not high,100g of fish contains less than 2g of fat, and even the most greasy Norwegian salmon contains half as many calories as pork chops. Fish is also an important source of protein. Fish is easily absorbed by human body, and100g of fish can ensure that human body needs half of protein every day.

rabbit meat

Rabbit meat is a kind of food with high protein and low fat, which is nutritious and not fattening. It is an ideal beauty food. The protein content of rabbit meat is as high as 2 1.5%, almost twice that of pork and 18.7% more than that of beef, while the fat content is 3.8%, which is1/6 of pork, 1/5 of beef and one of rabbit meat.

List of low-carbon and high-protein foods 2 Category 1: Meat (including pigs, chickens and ducks, beef, etc.). The content of protein in meat is between 10% and 20%, commonly known as lean meat with less fat content, while fat meat with more fat content, and lean meat with more protein content than fat meat. The fat content in meat is related to the species, age, body parts and fattening status of animals. There are more than 20 kinds of amino acids that make up protein, of which 8 kinds (essential amino acids) cannot be synthesized by human body, and must be obtained by ingesting foods containing these 8 kinds of amino acids; The protein of meat food is completely protein, which can provide all kinds of amino acids needed by human body. When meat protein is digested in human body, the decomposed amino acids can be absorbed.

Tips: For example, lean beef contains 20. 1 00g of protein; Sauced beef contains 32g of protein per100g, braised beef contains 25g of protein per100g.

The second category: eggs. An egg consists of egg white and yolk. Egg white and yolk account for about 2/3 of the total edible parts and 1/3 respectively. Nutrients in egg white are mainly protein, which contains essential amino acids needed by human body. Whole egg protein can be almost completely absorbed and utilized by human body, and it is the most ideal high-quality protein in food.

Tip: For example, eggs are one of the best sources of nutrition for human beings. Eggs contain a lot of vitamins and minerals and protein with high biological value. For people, the protein quality of eggs is the best, second only to breast milk. According to the analysis, every 100 grams of eggs contains protein12.8g and fat1~15g. There are also some precautions when eating eggs, such as avoiding eating immature eggs and not drinking tea immediately after eating eggs.

The third category: fish. Fish food is a favorite food with tender meat, delicious taste, rich nutrition and easy digestion. It is especially suitable for the elderly, children and patients. Fish has a low fat content of1~10% and protein content of15 ~ 20%. It belongs to high-quality protein, with short muscle fibers, soft protein tissue structure, high water content, tender meat, easy digestion and absorption, and a digestibility of 87-98%.

Tip: Pregnant women and babies should be careful when eating fish.

The fourth category: beans. There are many varieties of beans, mainly soybeans, broad beans, mung beans, peas and red beans. According to the types and quantities of nutrients, beans can be divided into two categories. A kind of high-protein and high-fat beans represented by soybeans. Another kind of bean is characterized by high carbohydrate content, such as mung bean and red bean. The nutritional value of legumes is very high. If we insist on eating legumes every day, the human body can reduce the fat content, enhance immunity and reduce the chance of getting sick. The protein content in legumes is high and the quality is good, and its nutritional value is close to that of animal protein, so it is the best plant protein.

Tip: The fat content of soybeans in beans is about 16%. More than 35% of them are from protein, which can be processed into tofu, dried tofu and bean curd skin. Besides, like red beans and mung beans, they can also be boiled in soup, which is good in taste and can prevent diseases.

The fourth category: cereals. Cereals mainly refer to the seeds of Gramineae plants. It includes rice, wheat, corn and other miscellaneous grains, such as millet, black rice, buckwheat, oats, coix seed rice and sorghum.

Tip: For example, wheat is rich in starch, protein, fat, minerals, calcium, iron, thiamine, riboflavin, nicotinic acid and vitamin A, etc. Protein content10% ~ 20%.

Protein's alkali-soluble gluten with high lysine content accounts for 80% in rice. The lysine content is higher than other cereals, and the amino acid composition ratio is reasonable. The digestibility of protein is over 90%, and its nutritional value is also very high.

Every100g of corn contains calories 106 kcal, 2.9g of cellulose, 4.0g of protein, 0.2g of fat1.2g of carbohydrate, and other mineral elements and vitamins.

Every100g of millet contains 9.7g of protein fat1.7g and 76. 1 g of carbohydrate, so millet porridge is a healthy food. Can be boiled alone, or add jujube, red beans, sweet potatoes, lotus seeds, lilies, etc., and the millet porridge with different flavors has the effect of calming the nerves.

List of low-carbon and high-protein foods 3 Benefits of eating low-carbon and high-protein foods

1 lose weight faster

You must have experience that when we focus on losing weight, calorie intake will become the focus of calculation, but if you turn your attention to the correct low-carbon diet, you will gradually stop focusing on calorie calculation. However, this does not mean that calories are not important, but when you adopt a low-carbon diet, you will not feel hungry, so you will not care so much about that little calorie. A study conducted by the National Institutes of Health in 20 14 found that the weight, body fat and cardiovascular risk factors of people who adopted a low-carbon diet within 12 months were much lower than those who ate a low-fat diet. Why do you lose weight for a low-carbon diet? Because, when we eat too much carbohydrate, it will cause a lot of insulin secretion to control the balance of blood sugar.

Benefit 2: Maintain cognitive function of brain.

Usually, the intake of ordinary people in protein will remain stable, but the intake of carbohydrates and fats will fluctuate. When our bodies consume too much carbohydrates, as mentioned in the preceding paragraph, they will accumulate fat and reduce the consumption of fat, thus causing obesity. In addition, carbohydrates will produce three forms of sugar, and sugar will also affect our brains to a certain extent. Therefore, When you are depressed, you will want to eat some sweets, and you will feel better in an instant. However, there was a report in The Journal of Physiology in 20 12, pointing out the influence of high-sugar diet and lack of omega-3 fatty acids on the cognitive ability of the brain. Researchers believe that people with high insulin resistance may cause lower blood flow in the brain, so the brain's operational ability will be reduced.

High-carbon water will make your brain sleepy easily. Home Remedies

Benefit 3: Reduce heart disease and metabolic syndrome

A research report published in the American Journal of Epidemiology in 20 12 found that a low-carbon water diet is more effective than a low-fat diet in reducing the risk of some metabolic syndrome and heart disease. This study analyzed a total of 2788 people from many countries, and conducted a randomized controlled experiment with 23 items to study a low-carbohydrate diet (carbohydrate percentage ≤ 45%) and a low-fat diet (fat percentage ≤ 30%). For the influence of metabolic risk factors, the results show that both low-carbon diet and low-fat diet can reduce weight and improve metabolic risk, but the low-carbon diet group will increase high-density lipoprotein (HDL) and good cholesterol, and low-density lipoprotein (LDL) will also decrease.

Benefit 4 reduces the risk of type 2 diabetes.

In a study published in Upsala medical journal in 2005, the effects of two different dietary compositions on blood sugar control and weight of two groups of obese patients with type 2 diabetes were tested. One group 16 obese patients with type 2 diabetes used a low-carbohydrate diet (1800 calories for men and 1600 calories for women). In the other group, 15 obese patients with type 2 diabetes were placed in a high carbohydrate diet as a control group. Their diet consists of the same calories for men and women, and food accounts for about 60% carbohydrate,15% protein and 25% fat. In this research plan, the effect of low-carbon diet on glucose was very rapid, and after six months, it was obvious that all patients lost a lot of weight.

Benefit 5 cut off the energy of cancer cells

Studies have shown that excessively refined carbohydrates and diets with high sugar content will cause damage to human free radicals, and actually give energy to cancer cells, which may help them to proliferate faster. In addition, some studies have pointed out that excessive carbohydrate intake will affect prostate cancer. In the tumor experiment of mice, compared with the western diet fed with high carbon water and high sugar, the tumor obviously became smaller and the survival time became longer, which shows that there is a relative relationship between blood sugar and tumor tissue growth.