In times when we talk more about macronutrients than recipes, Proteins have become undisputed protagonists of the new food language. Far from being just the fuel for athletes, they play a key structural, metabolic and functional role in all stages of life.
The evidence supports it: World Health Organization and the FAO agree that A diet with sufficient protein of high biological value is essential for preventing loss of muscle mass, especially in older adults and people with chronic diseases.
The fact is not minor: more than 10% of the world’s population has insufficient protein intake according too estimates of the Global Nutrition Report 2021. Hence, the rise of fortified foods, labels with claims like “+protein” and the emergence of choice sources-such as microalgae-in the public conversation about sustainable nutrition.
Experts consulted identified the following foods as sources of complete, accessible and functional proteins.
1. Yogurt
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behind one of the most everyday and accessible foods in refrigerators and gastronomic repertoires around the world lies a story that combines tradition and science.It is about the yogurt present in human nutrition for more than 4,000 years, with an accidental origin in the Middle East.
Nomadic people transported fresh milk in bags, generally made of goatskin, and the heat and contact of the milk with it encouraged the multiplication of acid bacteria. So, the milk fermented and changed its texture and flavor. Once consumed, the bags were filled again with fresh milk which, thanks to the previous waste, was fermented again.
It was only in the 19th century that Bulgarian scientist Stamen Grigorov identified the bacteria responsible for fermentation and, shortly after, Nobel-winning Russian biologist Ilya Metchnikoff linked yogurt consumption to the longevity of Bulgarian farmers, popularizing the idea of “probiotics.”
Three Affordable Protein Sources
1. Lentils
Lentils are a legume that stands out for its high protein content and low cost. According to the United States Department of Agriculture (USDA),one cup of cooked lentils contains approximately 18 grams of protein and costs less than $1.
“Lentils are also a good source of fiber, iron, and folate,” explains nutritionist Ana Pérez.”They are a versatile ingredient that can be used in soups, stews, salads, and even burgers.”
Pérez adds that lentils are an excellent option for vegetarians and vegans, as they provide a complete protein source when combined with grains like rice or quinoa.
2. Microalgae
Microalgae are gaining popularity as a sustainable and nutritious protein source. Dr. Facundo Pereyra, a gastroenterologist, indicates that certain types-such as Spirulina-offer protein comparable to animal sources.
Depending on the type, microalgae can contain up to 70% protein by dry weight.
“They are complete proteins and can be a viable alternative for those following plant-based diets,” says Pereyra.
Pereyra also notes that microalgae can benefit older adults due to their highly bioavailable omega-3 content, crucial for cognitive and eye health, which often decline with age; individuals with digestive issues (thanks to polyphenols acting as prebiotics); and athletes (due to iron and protein content, supporting muscle mass and energy).
3. Eggs
Third, eggs are considered by many nutrition experts to be one of the most accessible and affordable protein sources available.
Along with being considerably cheaper than many lean meats and fish, they are versatile, portable (when hard-boiled), and easy to prepare.
An egg contains six grams of protein and 70 calories, and also provides nutrients like vitamin B12, riboflavin, and vitamin D.