Tigernut Protein Sources

5 Unique Foods You Didn’t Know Were Packed With Protein

 

Tigernut Protein Sources

These 5 unique foods that I am about to share with you are surprisingly packed with protein and considered superfood alternatives to the usual “everyday” protein sources.

It’s actually a common phenomenon to promote the idea of needing such a large amount of protein in the diet, but all too often the quality and source goes neglected. Research has been showing lately that a moderate protein diet is superior for health instead of a high protein diet. The reason has to do with high protein consumption resulting in stored fat gain.

Of course, don’t be mistaken about the need to meet your daily protein requirements. Protein still is an important factor when it comes to muscle size and strength; therefore, a lack of sufficient protein in the diet leads to adverse health effects.

So, it can be obvious that a healthy medium is ideal for health. The rule of thumb for protein requirements is recommended to be around 0.8 grams per kilogram of bodyweight. For athletes, the amount can be relatively increased.

Other factors can determine a person’s dietary protein needs whether it’s digestion rate, energy intake, or physical activity. If someone is physically active (in the case of a strength training athlete) then there is an increased oxidation rate of endogenous amino acids during exercise.

This study does mention that in this case the needs would increase between 1.2-2.2 grams per kilogram of bodyweight. Keep in mind that if someone is in a calorie deficit the needs for protein may be higher than during maintenance or a calorie surplus. When it comes to different forms of protein, their are varying differences in the length of time it takes for the stomach to break it down into amino acids.

The small intestine limits the amount of amino acids going into your blood every hour.

Therefore, it becomes much more important to fully absorb your protein using high quality sources rather than overloading with low quality sources. Since, more doesn’t necessarily mean better.

The protein sources I am about to share with you are non-meat sources of protein and have many more health benefits beyond being just a good source of protein. They provide a bunch of health benefits to the body through densely packed nutrients—superfoods. Of course, it’s a good idea to always vary the types of protein in your diets. But, these foods are suitable for those seeking out more plant-based protein options with one of them being animal-based due to the wonders it provides for skin elasticity and reducing aging.

Here are 5 unique foods you didn’t know were packed with protein.

              1. Tiger nut Flour

Tigernut FlourTiger nut is a root vegetable, tuber, that is grown in seasoned wetlands throughout Southern Europe and West Africa.

It is known to be a prebiotic which means it provides fuel for the good bacteria. Nutritionally packed with 73% monounsaturated fatty acids, 30% fiber, and 8% protein in a 1/4 cup. There is a rich amount of magnesium which is beneficial for body growth and development.

By consuming tiger nuts, you can help reduce low density lipoprotein-cholesterol (LDL) making it the perfect snack. It is also a fantastic AIP (autoimmune protocol) nut-free flour source for all your baking needs.

 

Tiger nuts are an excellent non-meat source of protein due to the 8% protein content found in a 1/4 cup.

          2. Collagen
Collagen Protein

Our ancestors would consume bone broth in order to get important amino acids like glycine and proline which are largely deficient in our modern diets. Collagen is also the most important protein found in our bodies and gives our skin elasticity.

Among athletes collagen provides protective benefits for joint health. A 24-week study done at Penn State University has been shown to provide an anabolic effect on cartilage tissue among athletes in the test group.

Collagen is, in fact, the most abundant protein in the animal kingdom.

As a widely available supplement source, you can mix in collagen protein in just about anything. This includes smoothies, baked goods, and even coffee for a longevity source of protein!

 

Collagen supplements out on the market are generally derived from fish, beef, or pork bones and skin with mixed results in studies for osteoarthritis. It does contain 18 amino acids with rare forms like glycine and proline that are in much high concentrations than other protein sources,

               3. MesquiteMesquite flour

Mesquite is traditionally ground into a flour from the pods of the mesquite plant which is a legume utilized by Native Americans. The protein content of mesquite makes up between 11-17% for ground pods.

As a traditional food source during pre-Colombian times, mesquite was some of the most important food sources for Native American tribes. The beans contain 30 percent sucrose although it’s low-glycemic making it a superior substitute to grain flour sources like wheat.

This food has a slightly sweet, nutty flavor and is a perfect addition for smoothies to bump up the protein content.

 

               4. Goji Berries

Dried Goji Berries

Goji berries also known as wolfberries, lycium barbarum, have been used in traditional Chinese medicine for over 2,000 years. These berries are unlike any other berry in that it also contains 19 amino acids. 

With 11 of these amino acids considered essential, these high protein berries make a great snack. Also, making it a perfect energy boost for fitness endeavors.

What is so incredible about goji berries is the polysaccharides which provide the antioxidant zeaxanthin. They have been researched to help protect the retina of the eye. For those looking to take their physique goals will also be excited to know the nutrients in goji berries help support production of human growth hormone.

The nutritional profile of goji berries include 8 essential amino acids, 21 trace minerals, and a rich source of carotenoids. B-complex vitamins, vitamin C, vitamin E, and zeaxanthin make up the antioxidant spectrum of goji berries.

 

Goji berries contain essential fatty acids which fuel the body's production of hormones. Plus, a whopping 6 grams of protein per serving which is impressive for a berry!

 5.  Chia Seeds

Chia Seeds

Chia Seeds is a species to a flowering plant commonly grown in South America with a rich source of Omega-3’s. The protein packed punch is delivered with 4 grams of protein for every ounce.

The concentration of protein is about 15-25% which is much higher than many other plants. They also contain fiber and various micronutrients plus a decent amount of zinc.

Chia seeds are good for your bones due to a rich source of calcium, which means it’s a vegan substitute for milk. It also has an excellent fatty acid profile of alpha-linolenic fatty acid and contain about 25-38% oil.

There is so many different ways to utilize chia seeds into your diet. Simply sprinkle into your dishes or mix in water to form a gelatinous substance. This breaks it down to be more digestible to the body.

 

A side benefit to consuming chia seeds is that it helps to maintain a balanced serum lipid profile. This is due to its omega-3 alpha-linolenic acid content (ALA).

Ending Thoughts

It may be a surprise to find out that protein doesn’t have to always come from meat sources. These unique foods are packed with protein and have an abundance of health benefits.

 

 

Jing Lifestyle Background ImageAbout The Author
Jonathan Gentile is the creator of JingLifestyle.com and holds a B.S. in Kinesiological Sciences.  His mission is to share with others how to live guilt free through healthy recipes and lifestyle hacks.

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