Top 5 Cheap Healthy and Nutrient Rich Sources of Protein To Consume

If you are a fairly active individual that takes your training seriously, you will understand the importance protein and carbs play to transport energy around our bodies and muscle repair during recovery periods. The more active we are, the more we need to provide our bodies with essential vitamins and minerals which can prove to be quite costly if ones diet contains heavy consumption of protein powders, lean cuts of steak, eggs and bags of chicken by the kilo! I recently delved into sourcing cheaper alternatives and through research, have come up with my Top 5 Cheap, Healthy and  Nutrient Rich Sources of Protein To Consume.

Chicken Livers

While chicken is one of the most commonly meats consumed worldwide, the liver however is often overlooked as an undesirable part of the bird. That said, when comparing the nutritional breakdown from the nutrition data website to that of a standard chicken breast, chicken livers are high in protein, richer in  Iron, Phosphorus, Manganese and Zinc and contain higher amounts of essential micro nutrients our body needs to keep our internal system working properly.

Price per kg: £2.20 per kg (based on ASDA Chicken Livers 227 g)

Protein per 100 g: 21.4 g

Pros

• High in Protein – Chicken livers contain more than 40% of RDA for protein.
• High in Iron – This helps reduce fatigue
• Good Source of Vitamin C – Acts as an antioxidant and  protect against damage caused by free radicals.
• Rich Source of Folate – Important for fertility and helps prevent certain birth defects.
• Rich Source of Vitamin A – Vitamin A promotes eye health,
•  A Complete Protein –  Chicken livers contains ALL of the essential amino acids, those of which your body cannot produce.

Cons

• Pungent taste – Chicken Livers have an obscure taste which will not be to everyone’s liking.
• High in Cholesterol – Whilst Chicken Livers are high in Cholesterol, this does not effect your overall blood cholesterol.
• Not Recommended for Pregnant Women – Chicken Livers contain a high amount of vitamin A which is said can cause harm to the baby.

Substitute for: Chicken, Beef, Lamb, Turkey and any other meat.

Sardines

Sardines are high in major minerals such as phosphorus, calcium, potassium, with some trace minerals including iron and selenium that have been found to support cardiovascular health.

Price per kg: £0.28 per 100g (based on Asda Smartprice Sardines in Tomato Sauce 120 g)

Protein per 100 g: 17.9 g

Pros

• Inexpensive and readily available – Much cheaper in cost to that of  other fish such as Tuna and Salmon.
• Excellent Source of Vitamin  B12 – Helps support proper nervous system function, converts food into energy and promotes cardiovascular health. Research suggests Sardines rank as one of the World’s Healthiest Food most concentrated in this nutrient.
• Rich Source of Vitamin D – Vitamin D promotes bone health which increases the absorption of calcium.
• Natural Source of Omega 3 Fatty Acids – Is known to reduce the occurrence of cardiovascular disease.
• Low Traces of Mercury – As sardines are  low in the food chain, contamination of mercury is relatively low compared to other fish commonly consumed by humans.
• Promotes Optimal Health – Proven research shows Vitamin D participates in the regulation of cell activity. As cell cycles play such a key role in the development of cancer, optimal vitamin D intake may turn out to play an important role in the prevention of various types of cancers.

Cons

• Contains Bones and Scales – Although the bones found in sardines are soft and edible, some may be put off by this.
• Strong Odour – Sardines have a strongish odour compared to that of Tuna

Substitute for: Tuna, Salmon, Mackerel, Cod, Poultry and other types of meat.

Lentils

With approximately 30% of calories found in Lentils actually come from protein. One cup of lentils provides us with 36% of our RDA compared to that of Brown Rice. Lentils also contain dietary fibre, folate, vitamin B1, and minerals.

Price per kg: £1.00 per kg (based on TRS Red Split Lentils 2 kg )

Protein per 100 g: 24 g

Pros

• Great source of Protein –  Lentils have the third-highest level of plant-based protein, by weight, of any legume or nut, after soy beans and hemp.
• Inexpensive – Lentils are an essential source of inexpensive protein in many parts of the world.
• Excellent Source of Folate – 1 cup provides 90% of RDA, which plays a crucial role in fertility.
• Great Source of Iron – Lentils can increase your energy by replenishing ones iron stores, particularly for menstruating women who are more at risk for iron deficiency.
• Can be sprouted – When sprouted (soaked in water) it converts the starch into more fibre, vitamins and minerals thus changing the nutritional profile for a more nutrient dense profile.
• Great for Diabetics – The low levels of Readily Digestible Starch (RDS) 5%, and high levels of Slowly Digested Starch (SDS) 30%, make lentils a great recommendation to those who are diagnosed with Diabetes.
• Good Source of Phosphorus – Promotes bone and joint health.

Cons

• Can hinder vitamin and mineral absorption – When not cooked properly (undercooked),  Legumes in general have received a bad reputation due to interfering with the body’s ability to absorb essential vitamins and minerals.

Substitute for: Rice, Cous Cous, Potatoes and Bulgar Wheat.

Chickpeas 

Even though legumes are known for their fibre, most people do not know how helpful the fibre in Garbanzo beans (Chickpeas) can actually be for supporting our digestive tract function and is incredibly high in protein, folate, iron and zinc.

Price per kg £1.00 per kg (based on TRS Chickpeas 2 kg)

Protein per 100 g: 21 g

Pros

• Good Source of Insoluble Fibre – At least two-thirds of the fiber in chickpeas contain  insoluble fibre. Chickpeas pass through the digestive tract unchanged and convert into fatty acids (SCFAs) These SCFAs can be absorbed by the cells that line our colon wall and are  used by these cells for energy.
• Reduces Cardiovascular Risks – As little as 3/4 cup of chickpeas per day can help lower our LDL-cholesterol, total cholesterol, and triglycerides.
• Can be sprouted – Just like lentils, when sprouted (soaked in water) the nutritional profile will change for a more nutrient dense profile.
• Increases Satiety – Due to high amounts of protein and fibre Chickpeas have a great ability to stabilize digestion.
• Increases the chance of pregnancy –  Due to high Folate content chickpeas have, this plays a role in fertility.

Cons

• Like other legumes not soaked and cooked properly (undercooked and hard) can hinder vitamin and mineral absorption.

Substitute for: Rice, Cous Cous, Bulgar Wheat or any other grains.

Kidney Beans

Kidney beans are a very good source of cholesterol-lowering fibre, as are most other beans and lugumes. In addition to lowering cholesterol, kidney beans contain low levels of fat and sodium and is a good source of Vitamin B6, Pantothenic Acid, Protein, Vitamin C, Thiamin, Riboflavin and Niacin to name a few.

Price per kg £1.67 per kg (based on Asda Chosen By You Red Kidney Beans 400 g)

Protein per 100 g: 7.9 g

Pros

• High in insoluble fibre – Known to help prevent digestive disorders like irritable bowel syndrome and diverticulosis.
• Promotes Heart Health – Kidney beans supply our bodies with significant amounts of folate and magnesium, minerals known to promote heart health.
• Good Source of Magnesium – Studies have unearthed that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack as lack of sufficient magnesium promotes free radical injury to the heart.
• Good Source of Protein – When combined with a whole grain such as whole wheat pasta or brown rice, Kidney Beans provide protein comparable to that of red meat or dairy foods without the high calories or saturated fat!
• Good Source of Energy – Iron transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism
• Controls blood sugar levels – Kidney beans are a good choice for individuals diagnosed with diabetes, insulin resistance or hypoglycemia to name a few.

Cons

• Toxicity – Kidney beans are more toxic than most other bean varieties if not pre-soaked and subsequently heated to the boiling point for at least 30 minutes.
• Contains Saponins: Beans are known as the ‘musical fruit’ as they contain saponins to protect themselves against insects. Saponins form the sudsy foam on the surface of a cooking pot of beans. They prevent protein digestion resulting in stagnation and gas of the bowels.
• Can reduce vitamin and mineral adsorption – Like other legumes not soaked and cooked properly (undercooked and hard) can hinder vitamin and mineral absorption.

Substitute for: Potatoes and Cous Cous.

I hope you have found this article an informative read that I have created as an aid to hopefully provide you the reader with healthy protein options to incorporate as part of your daily diet without the need to break the bank!

What cheap protein options do you incorporate into your diet to keep the cost of food low? Feel free to share your recommendation in the comments box below.