Explore The Top 7 Low Price High Protein Foods

Hello, readers! Do you know that protein deficiency is a major health problem in developing countries, affecting 20-30% of children under five? Also, a study published in the journal Nutrients found that protein deficiency is associated with several other health problems, including muscle wasting, weakness, impaired immunity, and increased risk of death.

Proteins are the macromolecules that regulate metabolic processes like DNA replication, digestion, development, etc. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight (kg) daily for most adults. Therefore, it is necessary to include protein-enriched foods in your diet. 

Here, we will learn about the low price high protein foods and their benefits. So, continue reading the blog to learn more about low price high protein foods!

Table Of Contents

1. Why Do We Need Protein?

2. What Are The Benefits Of Low Price High Protein Foods? 

3. Low-Cost Protein-Rich Foods 

4. The Final Say 

5. FAQs

6. References

Why Do We Need Protein? 

Proteins are essential macromolecules that play an important role in regulating the functions of our bodies. Proteins provide structure and tasks to our cells, tissues, organs and overall body.

They also work as enzymes, hormones and antibodies. These are essential for digestion, metabolism, disease prevention and other physiological processes.

What Are The Benefits Of Low Price High Protein Foods? 

The benefits of low price high protein foods include the following:

1. Budget-Friendly Choice

A common misconception is that eating healthy means emptying your wallet. However, a low price high protein foods defy this notion. It allows you to enjoy a balanced diet without breaking the bank. 

You can achieve your nutritional goals without overspending by focusing on affordable protein sources such as beans, lentils, and eggs.

2. Enhances Muscle Development

You must have seen gym lovers consuming protein shakes or simply proteins. This is because protein supports muscle development. They help grow and repair the muscles, making it a favourite among fitness enthusiasts.

3. Helps In Weight Management

Do you seriously want to lose weight affordably? A low price high protein foods can help you in that case. Protein helps you to feel full for longer, thus reducing your overall calorie intake and curbing your cravings for unhealthy snacks.

5. Stable Blood Sugar Levels

For individuals with diabetes or those at risk, maintaining stable blood sugar levels is paramount. A low price high protein foods can help regulate blood sugar, reducing the risk of spikes and crashes that can harm your health.

6. Support Heart Health

Protein is great for improving heart health. Cardiovascular diseases are the leading cause of mortality worldwide. But worry not; proteins can reduce bad LDL cholesterol levels, thus contributing to better heart health. It also helps to manage blood pressure and decreases the risk of cardiovascular issues.

Low Price High Protein Foods

The low cost protein rich foods include the following:

1. Sardines

Sardines are an excellent food choice if you are looking for low cost protein foods. These are small, silvery fish packed with 18 grams of protein in a 1/2 cup serving. 

They are easy to prepare; you just need to sprinkle them with lemon juice and olive oil and serve them with chopped tomatoes and herbs like basil and oregano.

2. Cottage Cheese

It is another good and affordable option for a low price high protein foods, as cottage cheese contains nearly 24 grams of protein/per cup. It also contains casein, which helps you feel full longer by slowing digestion. It is one of the cheap and high protein foods.

You can eat it in a variety of ways:

1. Add to your smoothies or simply mix them into scrambled eggs.

2. Use it as a base for a bowl topped with veggies, olives, and seasonings

3. Power up muffins by adding cottage cheese to your favourite recipe.

3. Oats 

Oats are rich in fibre and protein and can provide 5 grams per 1 cup serving (cooked). Oats are readily available in the market at affordable prices. They also come in different flavours like masala oats, sweet oats, etc. 

You can incorporate these cheap protein rich foods into your low price high protein foods plan by making oats poha, oats chilla, oats upma, etc.

4. Peanuts

Peanuts are legumes like peas and beans and are a great source of protein. 

One cup of peanuts can provide you with 7.3 grams of protein. You can incorporate these affordable high protein foods into your diet plan by sprinkling them onto a salad or soaking them at night and eating them in the morning.

Also Read: Peanut v/s Almonds: Which One Is More Beneficial?

5. Eggs

It is no wonder that eggs are rich in vitamins and minerals and an excellent protein source. On average, one large egg can provide 6 grams of protein. These are included in the list of low price high protein foods.

Adding eggs to your low price high protein foods can help you lose weight. You can consume it as a boiled egg or make recipes for it.

Also Read: Why Is Egg Considered A Complete Food?

6. Sunflower Seeds

Sunflower seeds can provide you with 5 grams of protein, eating 25 grams of seeds. These are the most affordable options to get enough protein. You can consume sunflower seeds with smoothies or salads or simply eat them.

7. Tofu

You might have heard of soybeans, yes, the tiny seeds that are loaded with protein. Tofu is made from soybeans and is part of a low price high protein foods. It can absorb all the flavours of the dish when cooked with them; thus, it is used as the perfect addition to stir-fries, salads and soups.

The Final Say

Proteins are the most important element required to grow and develop cells, tissues and organs. They regulate the machinery and vital functions of the body like digestion, DNA replication and enzyme regulation. To ensure that everyone can consume the required amount of proteins, we have suggested some low cost protein rich diet foods. 

These are all enriched with nutrients and can be included in the cheapest high protein diet. However, taking dietary advice from an expert dietitian before consuming any protein-source food is necessary. You can contact ToneOp for more information related to diet plans and fitness!

FAQs

1. What are the benefits of a low cost protein rich diet?

The benefits of low cost protein rich diet are:

• It enhances muscle development

• It helps in weight management

• It stabilises the blood sugar levels

• It supports heart health

2. What are the cheapest protein foods?

The best cheap protein sources include the following:

• Sardines

• Cottage Cheese

• Oats 

• Peanuts

• Eggs

• Sunflower Seeds

• Tofu

3. How to buy low-cost protein rich foods?

To buy cheap high protein foods, you can follow the tips:

• Buy in bulk for cost savings.

• Take advantage of sales and discounts.

• Opt for frozen and canned protein sources.

• Include beans and lentils in your diet.

References

https://www.ncbi.nlm.nih.gov/pubmed/26817506

https://doi.org/10.1017/S0007114512002437 

About ToneOp

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