Alternative Protein Sources - Dr. Kim Blog

If you haven’t heard of the Keto diet yet, you haven’t been paying attention.  This new fad (yes fad) diet has taken the nutrition world by storm.  The idea is to eat high fat, moderate-high protein, and low carb.  When the proper balance is achieved, it puts the body into ketosis, which essentially tells the body to burn fat stores before calorie stores. Unfortunately with any new health craze comes loads of mis-information and downright dangerous suggestions.  With this one, the common theme is “eat bacon and cheese all day, every day!”  Not only will you get very tired of this diet, so will your body.  Ketosis can be achieved with a healthy, nutrient dense diet, and even my vegan Purium 10 Day Detox’s often put participants into ketosis.

So if you’re thinking about dipping your toe in the keto diet, lets take a look at some good protein alternatives to bacon because while animal-based foods can deliver quick protein fixes and be alternatives to carb-filled snacks, they typically come with an extra amount of saturated fat, calories, cholesterol and sometimes unwanted hormones or bacteria.

Knowing that, let’s examine how much protein is in some popular lean meat choices:

2 eggs = 12 grams of protein

4 ounces of chicken = 36 grams of protein

3 oz. of tuna = 20 grams of protein

4 ounces of lean ground beef = 28 grams of protein

.5 fillet (198 g) of salmon = 40 grams of protein

And here are some vegetarian protein sources that make great alternatives to meat based protein: 

1 cup quinoa = 8 grams of protein (along with 25% of the RDA for both iron and vitamin B6, nearly 50% for magnesium, and over 560 mg of potassium.)

1 cup lentils = 18 grams protein

1 cup wild rice = 7 grams protein 

1 ounce chia seeds = 6 grams protein

1 ounce nuts = 5-7 grams protein depending on the variety

In Good Health,


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