Are you looking to boost your protein intake but feeling a bit lost when it comes to the term “lean”? You’re certainly not alone! With all the latest food trends, it’s easy to miss the basics of nutrition. Understanding what lean protein is will allow you to put together nourishing, protein-packed plates that will keep you fuller longer. So grab your fork, and let’s dig into the world of lean protein, where you’ll discover the sources and secrets to help you craft a healthier, more satisfying diet.
What Is the Difference Between Lean Protein and Regular Protein?
The difference comes down to nutritional content. The leaner the protein, the fewer grams of fat and total calories it contains per serving. The American Dietetic Association food exchange list, commonly taught to diabetics, categorizes proteins into very lean, lean, and medium-fat based on their nutritional makeup:
- Very lean protein contains 35 calories and 1 gram of fat per serving.
- Lean protein contains 55 calories and 2–3 grams of fat per serving.
- Medium-fat protein contains 75 calories and 5 grams of fat per serving.
Most of these servings are defined as 1 ounce. (1)
Is Lean Protein Good for Weight Loss?
You bet! Lean protein sources offer a dual advantage: They are low in calories and fat while promoting a sense of fullness. (2) This feeling of satisfaction after your meals can be a game-changer in your weight loss journey. It can make it considerably easier to break free from unhealthy habits and embrace a more mindful approach to eating. This is one reason why many health experts and healthy eating plans encourage eating lean proteins with meals.
Additionally, eating protein in your diet, in combination with strength training, helps to build your lean muscle mass. (3) The more lean muscle you have, the higher your basal metabolic rate (BMR) becomes. This elevated BMR helps you to burn more calories at rest, which can be extremely beneficial in achieving your healthy weight goals. (4)
Are There Other Health Benefits of Lean Protein?
Lean proteins offer health benefits beyond aiding in weight loss. They are highly recommended in diabetic-friendly and heart-healthy eating plans, and here’s why:
- Better Blood Sugar Management: Lean proteins help keep blood sugar levels in check, which is especially crucial for individuals managing diabetes, prediabetes, or polycystic ovarian syndrome (PCOS). Unlike high-carb foods, lean proteins have minimal impact on blood sugar and insulin levels. (5) This helps to keep your energy, mood, and weight more steady.
- Reduced Risk of Cardiovascular Disease: Another compelling reason to include lean proteins in your diet is that they can lower your risk of heart disease. By replacing higher-fat proteins with leaner options, you actively work to reduce levels of unhealthy LDL cholesterol and triglycerides, both of which are well-known risk factors for cardiovascular problems. (6)
9 Good Sources of Lean Protein
It’s important to consume enough protein to meet your daily requirements, and there are plenty of sources of lean protein that can help you do just that. According to the USDA’s MyPlate method, your protein portion should only take up about one-fourth of your plate. (7) Another way to measure this serving size is to compare your protein portion to the thickness and size of your palm. (8) Here are some examples of both plant-based and animal-based protein sources that are considered lean.
1. Poultry
Skinless chicken and turkey breast are excellent sources of lean protein. Removing the skin reduces the fat content significantly. Additionally, you can opt for ground turkey breast and ground chicken breast, both boasting an impressive 99% lean profile.
2. Seafood
Many types of fish, such as cod, haddock, tilapia, and tuna, are considered lean protein sources. Fish like salmon and mackerel have higher fat content but provide heart-healthy omega-3 fatty acids, which still make them a healthy choice.
3. Beef
Certain cuts of beef, like sirloin, tenderloin, and round steaks, are leaner options compared to fattier cuts like rib eye or T-bone steaks. The National Cattlemen’s Beef Association also recommends tri-tip roast, boneless strip steak, flank steak, and chuck tender roast as lean beef choices. (9) Trimming visible fat can further reduce the fat content if you’re unable to locate a leaner cut.
4. Pork
For leaner pork options, the National Pork Board recommends specific cuts such as pork tenderloin, sirloin pork chop, sirloin pork roast, New York pork chop, porterhouse pork chop, rib-eye pork chop, and pork loin roast. (10)
5. Eggs
Egg whites are an exceptionally lean protein source with minimal fat since the fat primarily comes from the yolk. That said, there are significant health benefits found in the yolk, so eating a whole egg is a nutritious choice as well.
6. Tofu
Tofu is a soy-based product that is rich in protein and low in saturated fat. It’s a versatile food that can be used in various dishes, from stir-fries to smoothies.
7. Tempeh
Tempeh is another soy-based product, but it has a different texture than tofu. It’s a fermented food made by culturing soybeans, which enhance its nutritional value and offer gut health benefits. Like tofu, tempeh is low in saturated fat and provides a good source of protein.
8. Seitan
Seitan, also known as wheat gluten or wheat meat, is a high-protein meat substitute. It is made from gluten, the protein found in wheat, and has a meaty texture that makes it a popular choice in many vegan and vegetarian dishes.
9. Legumes
Beans, lentils, and peas are protein-rich foods that are naturally low in fat. They are good options when you’re trying to increase both the lean protein and fiber in your diet.
A Few More Tips
When incorporating lean proteins into your diet, it’s essential to pay attention to cooking methods as well as portion sizes. Grilling, baking, steaming, and poaching are healthier cooking techniques that help retain the leanness of these protein sources. Additionally, pairing lean proteins with plenty of vegetables and whole grains can create balanced and nutritious meals.
Editorial Sources and Fact-Checking
- Food Exchange Lists. National Institutes of Health.
- Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Syndrome. September 2020
- Pasiakos SM, McLellan TM, Lieberman HR. The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review. Sports Medicine. August 24, 2014.
- Johnston CS, Day CS, Swan PD. Postprandial Thermogenesis Is Increased 100% on a High-Protein, Low-Fat Diet versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young Women. Journal of the American College of Nutrition. June 21, 2013.
- Gannon MC, Nuttall FQ, Saeed A, et al. An Increase in Dietary Protein Improves the Blood Glucose Response in Persons With Type 2 Diabetes. American Journal of Clinical Nutrition. October 2003.
- Protein and Heart Health. American Heart Association.
- Protein Foods. U.S. Department of Agriculture MyPlate.
- Serving Size vs. Portion Size: Is There a Difference? Academy of Nutrition and Dietetics.
- Lean Beef Cuts. National Cattlemen’s Beef Association.
- Protein in Pork. National Pork Board.
