What Are Lean Protein and Good Carbs?

Eating too many fried or fatty foods, especially meat, is an unhealthy habit. Knowledge of which meats and other foods are considered lean protein is important for deciding on a healthy diet. Also knowing the difference between good and bad carbohydrates and what effects each can have upon your body can be vital if you wish to remain healthy or lose weight.

Low-fat Protein

Good nutrition for everyone, including pregnant women or people suffering from obesity, means eating between 5 and 10 g of high-protein foods according to a U.S. Food and Drug Administration list as reported by Heart Spring. The very best of these high-protein foods are considered lean protein.

Lean protein foods have no more than 55 calories in one serving, and no more than 3 g of fat. Considered lean protein are 1 oz. servings of chicken or turkey dark meat without skin, a roasted lean veal or lamb chop, fresh ham or pork tenderloin, and roast beef, London broil, tenderloin or flank steak.

Some fish are also considered lean protein. These are herring, swordfish and salmon. Suggested servings are also 1 oz. A variety of low-fat luncheon meats and low-fat cheese are also good sources of lean protein. These must contain no more than 3 g of fat in each ounce.

Very Lean Protein

If you are dieting, very lean protein choices which have only 35 calories per serving are possible. These foods have no more than 1 g of fat. You can choose from the following meats and fish: skinless chicken or turkey breast; tuna canned in water; most shellfish including shrimp, scallops, clams and lobster; and certain fillets of fish such as scrod, cod, flounder and sole.

Aim for very lean protein dairy foods and beans. Two egg whites make up one serving, as does 1 oz. of fat-free cheese or cottage cheese that is low fat or nonfat. A half-cup of lentils, kidney beans, chick peas or black beans make up also a very lean protein meal.

Carbs to Avoid

Carbohydrates are foods necessary for the body for they give you the energy you need for physical activities. According to the Harvard School of Public Health, they are also important for the proper functioning of your organs. Although carbohydrates are certainly not bad for you, some are. So are fad diets advising eating no carbs at all.

Highly processed foods such as white bread or white rice, soda pop with sugar, pastry, chips and alcohol provide bad carbs; that is, high-calorie-count sugars and starches with no fiber or protein to curb your appetite.

More importantly, these bad carbs do not provide you with correct amounts of glucose to store in your muscles and lean tissues. They give you only low amounts of energy. When this occurs, the body resorts to depleting its protein reserves or burning muscles or organs to obtain the energy you need. Other risks are heart disease or diabetes.

Health-promoting Carbs

Good carbs are those which do not make the sugar level in your blood rise rapidly. They do not give you the sensation of a sugar rush. An index called the glycemic index lists carbs according to how quickly they make blood sugar levels rise, indicating not only good but the best carbs for your body.

Among fruits, good carbs come from apples, cherries, plums, apricots, grapefruit and strawberries. Vegetables providing good carbs are asparagus, green beans, green peppers, spinach, broccoli, cauliflower, tomatoes, mushrooms, onions and cucumbers.

Among starchy foods, lentils give the best carbs of all. Close seconds are pinto beans, peas, yams, oatmeal, pasta, rye bread and pita bread. Good carbs from these foods help keep you healthy and even help you lose weight.