At the supermarket, faced with increasingly aggressive marketing strategies from various brands, it’s not easy to know what’s good and healthy for our bodies. Most products are loaded with chemicals to meet the demands of mass production, longer shelf life, and, of course, raw material savings for the producer. Our expert bodybuilding and nutrition coach, David Costa, explains what’s important to know when you want to buy a source of animal protein by presenting various common foods.
EGGS: The best source of protein?
Eggs, a food containing very complete and easily digestible animal proteins .
It contains many important nutrients, including the famous omega-3! In our modern diet, we consume too much omega-6, fatty acids that promote inflammation with harmful consequences for health, and not enough omega-3.
✋ It is recommended to favor foods rich in omega-3 to rebalance everything. Yes, but not all eggs are created equal:
✔️ The omega-3 and omega-6 content of an egg is linked to the hen’s diet. If she is fattened on corn, even if it is organic, the egg will be richer in omega-6.
✔️ The common belief that free-range or organic eggs are better should therefore be taken with a grain of salt. While this is certainly important for the hen’s well-being and environmental impact, it is unfortunately not enough to guarantee a better omega-3/6 ratio in the egg.
✔️ There’s another type of egg: the omega-3 egg! In France, you can find it under the BLEU BLANC CŒUR label. The hens’ feed is enriched with flaxseed (rich in omega-3), making their eggs higher in omega-3 and lower in omega-6.
✔️ When choosing eggs, we will therefore choose “omega 3 eggs”, for their nutritional benefits and from free-range or organic hens, to favour production methods that respect animal life and the environment more.
✔️ Finally, for eggs less than 9 days after laying, opt for the terms “extra” or “extra fresh”.
⚠️ Beware of other fanciful claims made by some manufacturers who are not afraid of eggs, such as “dated today”, which in no way guarantee the freshness of the egg!
POULTRY HAM: does it contain enough protein?
Is poultry ham a good source of animal protein ?
“Ham” refers to a part of the pig’s leg… it’s already suspicious that they manage to make it with poultry. A more appropriate name would be “water-soaked turkey with additives.”
Indeed, it contains poultry, but not only that! Industrialists make a clever mix to sell less meat, at a higher price:
❌ It often contains seaweed (carrageenan) and water, which are used to “bind” the kneaded meat but also to make it swell and therefore increase the volume, the weight and therefore the price.
❌ There is also sometimes an addition of cheaper soy protein .
❌ For taste and appearance, a small cocktail of sugar, salt, preservatives and flavorings.
❌ A little caramel (Yes, yes!) on the edge to give it a “roasted” look.
❌ Like all hams, they are also full of nitrites, substances to avoid.
For an average of €15/kilo compared to less than €10/kilo for a chicken fillet, we prefer to get out a frying pan, your health will thank you.
If fresh chicken breast fillets are unavailable:
✔️ Choose products with the highest percentage of poultry from a controlled source.
✔️ No added nitrites.
✔️ Low in salt.
✔️ With minimal added sugar.
PORK HAM: A FOOD RICH IN PROTEIN
How much protein and fat is in ham?
It’s convenient, quick, and you can find dozens of varieties in every supermarket; there’s simply too much to choose from. But while every part of the pig is good, can the same be said for ham?
✋ The ham, sold by the butcher , is a bit grey, it falls apart, it’s fibrous… not very appetizing? And yet! The pinker, smoother, shinier the ham, the more it’s full of additives, preservatives and other… junk!
⛔ Public enemy number one? Sodium nitrite (E250), which is used for preservation and to fix the color of ham. Its possible role in colon cancer is debated, but everyone agrees that high consumption is harmful to health!
✔️ Also check the sugar and salt content; some products contain large quantities of glucose syrup and salt to improve their taste.
✔️ Find out about the origin of the meat: pigs raised without antibiotics and fed non-GMO feed, or fattened with corn and soy to grow fatter faster. Be careful, you might be surprised by the proportion of pork! For example, some store brands contain only 82% ham, meaning 27% is junk.
COTTAGE CHEESE: AN EXCELLENT SOURCE OF PROTEIN
How many grams of protein does cottage cheese contain?
Cottage cheese is a staple food for athletes. It’s an excellent source of protein , calcium, and potassium. It comes in various fat percentages and , depending on the brand, provides between 6.6 and 8.5 grams of protein per 100 grams.
✔️ The fat content varies depending on whether it’s made from whole, semi-skimmed, or skimmed milk. Before 2007, the percentage of fat relative to dry matter (calculated on 100g of dry extract: the product without water) was indicated. But the actual fat content of the tub of fromage blanc you eat is completely different, as it contains more than 80% water!
✔️ Today, the percentage of fat is most often expressed relative to the total weight of the finished product. For example, 40% fat in dry matter = 8% fat in the finished product, or 8g of fat per 100g. Similarly, 20% fat in dry matter = 3% fat in the finished product, or 3g of fat per 100g. A 0% fat cottage cheese contains 0.1g of fat per 100g, which is more than 85% water.
✋ Avoid the 8% fat variety, which is higher in calories. 200g of this type of cottage cheese is equivalent to 10g of butter. Furthermore, it contains saturated fats, which are better replaced with unsaturated fats.
⛔ Similarly, avoid mousse-like textures, very fatty products and those containing gelatin.
PORK: THE CHEAPEST ANIMAL PROTEIN?
Pork tenderloin: a cut rich in protein!
✋ Even the “least bad” industrial hams don’t hold a candle to good old pork tenderloin. Even if the difference in macronutrients is minimal ( more animal protein and no carbohydrates in the tenderloin), you shouldn’t just focus on the number of calories or the protein content!
⚠️ Indeed, while pork fillet is a little more caloric and even a little fattier than industrial ham (mostly saturated fats), it is significantly less salty and above all does not contain up to 27% of chemical components like cellophane-wrapped ham.
✔️ This makes it a healthier food. The price per kilo is also lower than that of industrially produced ham!
MINCED STEAK: WHAT ARE THESE ANIMAL PROTEINS WORTH?
5% fat minced steak: an excellent alternative for your protein needs!
It’s the king ingredient of your burger, but not only that: it ‘s a source of vitamin B12, zinc, but above all iron and protein .
⛔ Warning: not all are of good quality, check the labels carefully to see the added ingredients.
✋ Beware of “beef-based preparations” and “minced beef”: these less expensive preparations are a mixture of beef, additives, salt, preservatives, vegetable proteins (soy, potato starch, pea flour, etc.) and bamboo fiber powder (allowing the percentage of expensive meat to be reduced), water (to increase the weight of the steak and therefore its price) and beetroot powder (for color).
✔️ Opt for pure beef steaks of controlled origin. You can identify them by the red “100% MUSCLE” logo.
✔️ To limit bad fats, choose a fat percentage <15%. Ideally 5%!
✔️ The collagen/protein ratio is also informative… the collagen content represents the nerves, tendons, and membranes. Therefore, the lower this ratio, the better the product (it is legally <15%).
✔️ Despite all these precautions, it goes without saying that the best minced steak is still the one from your butcher!
Canned tuna for a protein diet
Tuna is an interesting food because it is a source of protein , but also of good fats that are very easily transported.
It is also rich in phosphorus, sodium and iron and naturally contains vitamins A and D.
✔️ Avoid preparations in sauces, which may be less caloric on the label, but contain more tomato than tuna.
✔️ Choose natural tuna and cook it yourself by adding a drizzle of olive oil or lemon and tomatoes.
✔️ Avoid tuna flakes in oil as they absorb more water and the calorie load increases.
✔️ Prefer boxes indicating the MSC label, organic farming or specifying “rod/line fishing”, more selective fishing methods, more respectful of the ecosystem and the animal.
✔️ Opt for a less overexploited species such as skipjack tuna (named tuna without further specification on the box) or MSC albacore tuna.
CORDONS BLEU: BE CAREFUL TO CHOOSE YOUR ANIMAL PROTEINS CAREFULLY !
CORDON BLEU: be careful not to make a mistake!
An easy meal to make at home : chicken breast, ham, cheese, breadcrumbs and you’re done!
☢️ However, industrial cordon bleus have a much less appealing composition if you are looking for animal protein: they most often display long lists of ingredients with many additives.
✔️ The main source of protein in your meal, so check the meat content ! The vast majority of cordon bleu is made from “cured meat preparation.” This is chicken or turkey to which flavorings, emulsifiers, sugar, etc., are added to reconstitute a cutlet.
⛔ Many brands add chicken skin or vegetable proteins from peas or wheat to this preparation in order to reduce the proportion of (more expensive) meat.
✔️ The best option is to choose a cordon bleu made from 100% chicken breast or one that contains more than 40% MEAT. The protein content should be more than 15g per 100g.
⛔ Most cordon bleu are made with processed cheese, which is not actually really cheese but a preparation based on milk, butter, additives and a small proportion of cheese.
✔️ The carbohydrate content of the product depends on the percentage of breading relative to the filling. A breading percentage of 20 to 25% is acceptable. Above 25%, the product will be unbalanced, containing more carbohydrates and fats than protein.
✔️ The fat comes from both the breading and the cheese. Cordon bleus with a higher protein content than fat are preferred. This ensures a cordon bleu with a more generous filling than breading.
CHICKEN NUGGETS: A GOOD ANIMAL PROTEIN ?
How to choose the best nuggets at the supermarket?
Normally, they’re pieces of chicken coated in breadcrumbs. But do you know what they’re really made of? In reality, supermarket nuggets are only 50% chicken , and not always good quality chicken at that!
To limit the scam, look at the juicy information indicated on the labels:
✔️ Favor nuggets made from chicken breast rather than reconstituted meat made from poor quality pieces, skin, water, tendon, etc., in order to obtain good animal protein .
✔️ Avoid those with more fat than protein and a long ingredient list… leave them at the supermarket!
✔️ Do not rely on the stated chicken percentages, as the percentage listed first is most often the proportion of the chicken-based preparation and absolutely not the chicken content of the total product!
✔️ Choose nuggets whose ingredient list includes no sugar (dextrose, etc.), no salt, and as few added additives as possible. These unhealthy and nutritionally ineffective ingredients are included to improve the taste and texture of otherwise poor-quality products.
✔️ Traditionally fried, they are therefore high in fat. Rapeseed oil, being lower in omega-6, is preferable to sunflower oil.
To limit saturated fats: there are healthier alternatives to unfried nuggets (here, a preparation made with chicken, organic carrots, and cumin, breaded and COOKED). While it may contain less chicken, it’s made with only high-quality meat and is just as rich in protein thanks to the egg in the preparation.
SURIMI: A SOLUTION FOR A GOOD PROTEIN MEAL?
Be careful to choose the Surimi wisely!
Surimi, even if it can be a good alternative to peanuts as an appetizer, does not nutritionally replace a good fillet of fresh fish if you want good animal protein .
These fish sticks are a mixture of (frozen) fish, water, egg white, potato starch… and lots of other unnecessary ingredients like sugar, salt, additives, etc.
⛔ A higher carbohydrate content than protein content – do you find that normal for fish?! No, and there’s a good reason for that!
✋ Even though it is low in calories, its macronutrients are not so clean (quite a lot of fat and carbohydrates that can reach 15g/100g, i.e., for 6 sticks).
✔️ To get your fill of animal protein and quality micronutrients (like vitamin B12), choose a fresh white fish such as cod.
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