Today, access to food is easier than ever, but the nutritional quality of what we eat has diminished due to industrial processes. It is not enough to consume protein; the quality of the sources we choose is key to health, energy and longevity.
Meats: poultry, beef, pork
Meats can be an excellent source of high-quality protein, iron, zinc and B vitamins, but their nutritional profile varies greatly depending on the origin and production method.
How to choose the best meat?
Animal origin and feed: The quality of meat depends largely on the feed and environment in which the animals are raised. Grass-fed beef is a superior choice, as it contains more omega-3s and antioxidants compared to grain-fed beef, which has a less healthy fat profile.
For poultry, choosing free-range chicken and turkey reduces exposure to antibiotics and improves fat composition.
Furthermore, pasture-raised pigs offer a higher nutrient content and a better balance of healthy fats compared to pigs raised in confinement with diets based on processed feed.
Avoid highly processed meats: It is important to avoid frequent consumption of sausages, cold cuts, cured hams and meats that contain preservatives such as nitrites and sulfites, as these additives can increase inflammation and affect metabolic health.
Instead, opt for fresh and minimally processed meats, which better preserve their nutritional profile and do not contain harmful artificial ingredients.
Lean cuts vs. fatty cuts: For a cleaner diet, it is advisable to opt for lean cuts, such as sirloin, chicken breast, pork loin or beef fillet, as they provide high-quality protein with a lower fat content.
On the other hand, if you are looking to include healthy fats, it is preferable to choose cuts with quality intramuscular fat, such as ribs or entrails from pasture-raised animals, as they offer a better balance of fatty acids and can provide metabolic benefits when consumed in moderation.
Fish and seafood
Fish is one of the best sources of protein and healthy fats, but choosing the right one is key due to heavy metal and microplastic contamination in some types.
How to choose the best fish and seafood?
Choose wild fish: Fish that live in their natural habitat have a better nutritional profile, with more omega-3 and less exposure to chemicals and antibiotics than those raised on farms. However, when wild fish are not available, some farmed fish may be an acceptable alternative if they have been treated responsibly, without excessive medications or artificial feeds. Fish that live in their natural habitat have a better nutritional profile, with more omega-3 and less exposure to chemicals and antibiotics than farm-raised fish. However, when wild fish are not available, some farm-raised fish can be an acceptable alternative if they have been treated responsibly, without excessive medication or artificial feed.
To identify quality fish, check the label and look for certification seals such as MSC, ASC, BAP or Friend of the Sea, which guarantee responsible farming. It is also recommended that it includes indications such as "Antibiotic-free" or "Algae-fed", which guarantee a better nutritional profile and more controlled production.
If the label does not provide enough information, it is safest to choose small and wild fish, such as sardines, anchovies or mackerel, which in addition to being more nutritious, have less pollution and are more sustainable.
Consider heavy metal content: Not all fish have the same level of contamination. In general, the smaller species, such as sardines and anchovies, are a safer option, as their short life and position at the base of the food chain limit the accumulation of heavy metals.
However, larger, predatory fish, such as tuna, swordfish and shark, contain more contaminants due to their longevity and diet based on other fish that may be contaminated. Therefore, it is recommended to consume them in moderation.
Furthermore, within the same species, larger specimens tend to accumulate higher levels of mercury and other metals, since they have been exposed to these substances for longer. For this reason, whenever possible, it is preferable to choose smaller fish.
Seafood: Shellfish, such as mussels, oysters, clams and shrimp, are excellent sources of zinc, iron and other essential minerals. To get the most nutritional benefit, it is advisable to opt for fresh seafood from a reliable source, making sure it has a fresh, sea-like smell and that the shells of bivalves are closed or reactive when touched.
In the case of shrimp, it is preferable to choose wild shrimp or shrimp from certified aquaculture, since industrial farms often use antibiotics and chemicals for their production. In addition, it is important to choose seafood from clean, pollution-free waters, avoiding those that may contain heavy metals or toxins.
Whenever possible, look for MSC-certified or Friend of the Sea-certified products, and avoid processed versions with added sauces, colorings or preservatives, which can compromise nutritional quality.
Dairy: yogurt, kefir, cheese, whey
Dairy products can be a great source of calcium, probiotics and protein, but their quality varies depending on how they are processed.
How to choose the best dairy products?
To obtain the best nutritional quality, it is essential to choose products minimally processed, without unnecessary additives and with a cleaner and more beneficial nutritional profile.
Avoid products with sugar and additives: Plain yogurt without added sugar and kefir with live cultures are the best options, as they provide probiotics that benefit intestinal health and strengthen the immune system.
To make sure you're making the right choice, check the label and opt for products that contain only milk and bacterial cultures. Avoid yogurts with added sugar, artificial flavors, modified starches, or thickeners like guar gum or carrageenan.
Choose grass-fed dairy: Milk and cheese from grass-fed cows are superior in nutritional quality, as they contain higher levels of CLA (conjugated linoleic acid) and omega-3, essential for cardiovascular health and with anti-inflammatory properties. To identify them, look for labels that say grass-fed or “milk from pasture-raised cows.”
In contrast, products from cows fed grain and soy are often lower in beneficial nutrients and may contain residues of antibiotics and hormones.
Natural vs. processed cheeses: Aged or fermented cheeses, such as gouda, parmesan, goat cheese, and aged manchego, are more digestible options with a better nutritional profile. Many of these cheeses contain probiotics if they are made from raw milk. To make sure you are choosing wisely, check the label and look for products that contain only:
- Milk (from cow, goat or sheep; pasteurized or raw)
- Rennet (may also appear as coagulating enzymes or simply enzymes)
- Ferments (may be listed as dairy cultures, bacterial cultures or probiotics)
- Salt
In contrast, ultra-processed cheeses, such as processed cheese, industrial slices and spreads, are often loaded with phosphates, starches, vegetable oils and colorants, reducing their nutritional quality.
Whey protein: If you are looking for a high-quality whey protein, opt for an organic version, free of added sugars and artificial sweeteners, preferably unflavored or with natural flavors.
Also, make sure it comes from grass-fed cattle, which ensures a better amino acid profile and higher nutrient content.
Eggs
Eggs are an affordable and versatile source of complete protein, choline and healthy fats. However, their quality depends on the type of feed and management of the hens.
How to choose the best eggs?
Free range eggs: Eggs from free-range chickens or those with access to pasture are the most nutritious, as they contain higher levels of omega-3 and antioxidants compared to those of industrial production.
Omega-3 enriched eggs: If you don't have access to pastured eggs, omega-3-enriched eggs are a good alternative. These come from hens fed diets supplemented with flaxseed or algae, which increases the omega-3 content in their eggs. While they're not as nutrient-dense as pastured eggs, they're still a healthier option than conventional eggs.
Avoid conventional industrial eggs: Industrially produced eggs usually come from hens raised in overcrowded conditions, fed with low quality feed, based on genetically modified corn and soy. This results in a lower omega-3 and antioxidant content, and an inferior nutritional profile. In addition, these hens are often given antibiotics and other drugs to prevent disease, which affects the quality of the final product.
To find out if the eggs you buy come from free-range chickens or those with access to pasture, check the labels and certifications:
«Pasture-raised»: The best option. Hens with access to open spaces and natural food, which translates into eggs with higher nutritional quality.
«Free-range» (Raised in freedom): Hens with access to the outdoors, although to a lesser extent than those that are free-range, are still a better option than conventional eggs.
«Organic»: In addition to being free of antibiotics and hormones, the chickens are fed pesticide-free and GMO-free feed. Look for certifications such as USDA Organic to ensure this.
«Cage-free»: It only indicates that the hens are not kept in cages, but may be kept in closed spaces without access to the outdoors. It does not guarantee better nutritional quality.
«Grade A, AA» or no specification: They come from intensively farmed chickens, fed on genetically modified corn and soy. They do not guarantee a better nutritional profile.
Additional Certifications: Certified Humane or Animal Welfare Approved indicate better animal welfare practices, while Non-GMO Project Verified confirms that the chickens were not fed with GMOs.
If you buy Omega-3 enriched eggs, check that the label indicates that the chickens were fed with flax seeds or algae, instead of options that only mention «added omega-3», as some may include synthetic supplements in their diet.
Other indicators in the egg itself include the color of the yolk, which the darker and oranger it is, the higher the content of carotenoids and omega-3, although it is not a determining factor. Also, a thicker and more resistant shell indicates a diet rich in calcium and minerals, typical of better fed hens.
Vegetable proteins: legumes, soy, nuts, seeds
Vegetable proteins are an excellent alternative for a balanced diet, providing essential amino acids, fiber, vitamins and minerals. However, their quality, contribution and digestibility may vary depending on the source and preparation method.
How to choose the best vegetable proteins?
Legumes (lentils, chickpeas, beans): They are an excellent source of protein and fiber, but they contain antinutrients that can hinder the absorption of minerals. Although cooking eliminates most of these antinutrients, pre-soaking further enhances their reduction., helping to reduce compounds such as phytates and oligosaccharides, which can interfere with the absorption of minerals and cause digestive discomfort.
Soaking them before cooking or consuming them in their germinated or fermented version makes it even easier to take advantage of their nutrients, improving their bioavailability and digestibility.
Soaking time varies depending on the type of legume:
- Lentils and peas: 2-4 hours, although they do not require mandatory soaking.
- Chickpeas and black, red or white beans: 12-24 hours, ideally with a water change halfway through the time.
- Large beans (beans, broad beans, large white beans): 24 hours.
After soaking, it is important Discard the water and rinse the legumes well. before cooking to eliminate compounds that can cause bloating and digestive discomfort.
Soy: Soy may be a complete source of protein, but in its unfermented form it contains compounds that can hinder digestion and nutrient absorption. Fermented options, such as tempeh, miso, and natto, improve the bioavailability of amino acids and promote gut health.
Nuts and seeds (almonds, walnuts, chia and flax seeds): They are an excellent source of protein, healthy fats (omega-3 and omega-6), fiber, and essential minerals such as magnesium, zinc, and calcium. However, they contain phytates, compounds that can reduce the absorption of minerals such as iron, calcium, and zinc. To improve their digestibility and maximize their nutritional value, it is recommended to soak (activate) them before eating them, which helps break down antinutrients and facilitates the absorption of their nutrients.
The activation time varies depending on the type of nut or seed:
- Almonds, walnuts and hazelnuts: Soak 8-12 hours, then dried at a low temperature to preserve its texture and flavor.
- Sunflower, pumpkin and sesame seeds: Soak 6-8 hours before consuming.
- Chia and flax seeds: They do not require traditional activation, but they must hydrate in water before consumption to form a gel that facilitates digestion and improves the absorption of nutrients.
Combining different sources: It is important to note that to maximize the quality of plant protein, it is useful to combine different sources in the same meal or throughout the day. For example, combining legumes with cereals helps to obtain a more balanced amino acid profile, since each group provides amino acids that complement those of the other. This is especially beneficial for those following vegetarian or vegan diets.
Conclusions
The quality of the protein we consume depends largely on its origin and production method. Differences between processed and natural foods, as well as between different breeding systems, influence the bioavailability of nutrients and the body's ability to absorb and use them efficiently. While it is not essential to follow every recommendation to the letter, each conscious choice contributes to improving nutritional intake and enhancing health benefits.