Halal diet allows for high protein intake from meats (excluding pork), seafood, beans, grains, rice, nuts, eggs, and some cheeses and milk. Complete proteins from meats and seafood are readily broken down by the body, while incomplete proteins from cereals and beans need to be paired with complementary foods. Halal certification should be checked for processed foods.
Protein is one of the necessary building blocks of the body that help keep a person healthy. While there are restrictions on what can be eaten on a halal diet, much of what is allowed is actually very high in protein. Halal proteins include almost all meats, with the exception of pork products, which are prohibited by Islam. There are several non-meat sources, such as beans, grains and rice, which can also provide halal protein. Another type of food that contains halal protein is seafood, including tuna, scallops and flounder.
There are actually several types of proteins that the body can use, but they can be broadly classified as complete proteins and incomplete proteins. Meat is allowed, assuming it is slaughtered and prepared following halal guidelines, so a complete halal protein can come from meats such as beef, goat, lamb and chicken. These are complete proteins, meaning they are readily broken down and utilized by the body. The main difference between the different meats is the fat content. The parts of the animal with the most protein tend to be the internal organs, such as the liver and heart.
According to the Quran, all fish is allowed, making it a good and healthy halal source of protein. Like land-based meats, seafood has a complete protein that can be processed immediately. The types of seafood that contain the most protein are flounder, shrimp, tuna, scallops, lobster, cod and haddock.
Several non-meat foods also contain halal protein. One type is cereals. These are incomplete proteins, meaning they contain only certain types of amino acids and must be paired with complementary foods to complete the protein. Quinoa is a type of seed that is often mistaken for a grain and has a high protein content. Some whole grain, rye and spelled baked goods, such as bread, also contain a fair amount of protein.
Beans are another food of choice that contains halal protein. These include soybeans, beans, chickpeas and lentils. For someone with blood sugar issues, lentils are of particular interest, because they have a glycemic index of zero. Beans are incomplete proteins, meaning they should be eaten with a complementary food. Rice is often eaten with beans, especially kidney beans, because it replenishes the missing amino acids.
There are many other ways to get halal protein into a diet. Eggs, some cheeses, and milk are all halal foods that contain protein. Some whey-based dietary supplements that are halal can be used to get even more of your daily protein. Nuts like peanuts are also high in protein. Foods that have been processed should be checked for halal certification before being eaten and should be avoided if a seal cannot be found.
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