Protein is critical for repairing cells and tissues, as well as helping tostabilize blood sugarand quell hunger.
But not allproteinsare created equal.
There are two main factors we are referring to when we say a protein is “high-quality.”
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The first is that it provides a lot of nutrients without a ton of negative qualities.
“The highest-quality animal proteins provide beneficial nutrients without these negative factors.”
The second factor that makes a protein high-quality is if it contains all nine amino acids.
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All animal proteins are complete, but not all plant proteins are.
Read on for the eight best sources of high-quality proteinsboth animal- and plant-based.
Dairy often gets a bad rap, but it can actually provide many health benefits.
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This aligns with theDietary Guidelines for Americans’statements on dairy’s benefits to healthy eating patterns."
“They are the gold standard because they have the most bioavailable amino acids.”
Beef, for comparison, scores 80.
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Only whey protein scores higher with a biological value of 104.
They’re also a good source of fiber and unsaturated fat.
All three nutrients combine to make pistachios a powerful appetite suppressant that can keep you from overeating.
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And, there you have it.
A previous version of this story was published on June 27, 2022.
It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.
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