Low fat high protein foods are essential for those who suffer with pancreatitis. Unfortunately there are not a ton of choices when it comes to low fat, high protein foods. As a result many people find themselves losing weight due to the inability to tolerate most high protein foods because a large majority of those high protein foods also boast a high fat content.
As you should know from reading my blog, fat is a major enemy of an inflamed and or damaged pancreas, especially saturated fat. Digging out low fat high protein foods that are safe and conducive to pancreas healing may seem like a daunting task. So I’ll help.
Low Fat High Protein Foods List
Here is my list of low fat high protein foods that I’ve found work in my personal diet.
You’ll have to test whether or not they work in yours.
They should but there is always a chance they won’t. By following a step-by-step pancreatitis meal plan that you formulate by doing a proper food diary you can tailor make your own pancreatitis diet plan.
1/2 of a skinned (skinless) chicken breast yields 27 grams of protein, a full spectrum of B vitamins and a some minerals with 3 grams of fat, only one of which is saturated fat.
If you note the nutrition data shown at the link above is for roasted chicken breast. Leg and thigh meat has a little more fat content, in fact TWICE the fat.
I am able to tolerate some thigh and/or leg meat (at the time of this writing). You may not be able to as yet. Stick with white meat (breast, wing) until you are completely healed. Then if you feel adventurous you can try some leg or thigh meat.
Turkey breast pushes the envelope at a couple grams of fat over the 5 allowed per meal. It works for me (at the time of this writing) but may not work for you. I know I have previously said turkey is safe however, some nutrition data sources have conflicting data on fat gram content. Cooking style may have a lot to do with how much actual fat poultry has upon ingestion.
I would suggest that all poultry be trimmed of fat then roasted, grilled, broiled or boiled so that the fat content can be drained off or removed. When boiling bring poultry to a boil and then soft boil for 10 minutes, remove the meat, dump the fat , clean the pot and then add more water, the meat and cook until done. Skim off any fat floating on the surface after cooking thoroughly. Yes, I know it sounds like extra work, it is, but, your pancreas will like you.
Goose, duck, cornish game hens are NOT good choices. All have to much fat content. So it is wise to avoid them.
You can grill, poach, bake, roast (broil) or even pan fry your fish (no oil). White meat fish, like those mentioned above, are the best low fat high proteins foods.
It is good to like fish.
Wild Atlantic Pollock (if you can find it) and wild Pacific Cod are my personal first choices when it comes to low fat high protein foods.
A 90 gram fillet (about 3 oz) of Pacific cod offers high quality protein (21 grams), low fat (1 gram), a school of vitamins, minerals and omega 3’s. In fact cod is probably one of the best sources of high quality protein you can eat. Wild Atlantic Pollock boasts more Omega 3’s and more B12 in the same amounts and the same 1 gram of fat as Cod.
Try to avoid farm raised or the new GMO franken fish.
Shellfish, like mollosks and scallops, are all good choices for low fat high protein foods as long as they are NOT cooked in oil or butter or some mystery fat.
Shellfish are an excellent source of protein and other nutrients and make a great addition to your pancreatitis diet. The only problem is that they are expensive.
If you are lucky enough to be close to a clean fresh water source (river, stream, lake) that contains freshwater mussels and crayfish (crawdads) you could catch a mess of mussels and crawdads and have a feast.
Nice big crayfish have tails like little lobsters and are simply delicious. The mussels are similar to clams. I’m lucky and many of the places I love to fish have both and so I make some yummy, nutritious, campfire cooked meals while out enjoying the wonders of nature.
Beans, peas, lentils are powerhouse sources of vitamins and minerals. They are low fat high protein foods that should be a staple in your diet. Beans and rice can be a complete meal with complete protein.
Couple either of the above choices (chicken or fish) with a cup of home-made pinto beans and you have a powerful, nutrient dense, low fat, high protein meal. One cup of home-made pinto beans adds 15 grams more protein, vitamins, minerals and 1 gram of plant based polyunsaturated fat. Brown rice added to the mix provides even more.
Egg whites are a decent source of protein and should be included in your low fat high protein foods diet. The cool thing about egg whites is that they have ZERO fat, ZERO cholesterol.
Egg whites don’t boast a lot of nutrients but they do provide qulaity protein. 6 egg whites scrambled or made into a spinach omelette make a fine breakfast and provide about 24 grams of protein. If you add in a potato, with skin on, (fried in a non-stick pan without oil), a slice of whole wheat toast and some fresh organic vegetable juice you have a powerhouse breakfast or dinner. The only fat is in the toast, maybe 2 grams depending upon brand of bread.
Eating low fat high protein foods is important for those who suffer with pancreatitis. If you know what is usually safe and how to cook it you should see a difference in your journey towards beating pancreatitis. The above list should help.