6 protein sources that are not meat

Scientists have long known about the flaws of red and processed meat. Eating them was associated with an increased risk of health problems, such as heart disease, some types of cancer and earlier death. Research suggests that replacing these protein sources with alternative alternatives, such as legumes, nuts, full grains and others, can improve your health in the long run.

Such swaps can also be better for the environment – and your wallet.

“You hear the argument that vigorous eating is exorbitant,” said Sara Elnakib, a dietitian and public health expert at the University of Rutgers. But you can enjoy vegetable sources of protein, such as beans just outside the can or ready to eat whole grain grains heated in a microwave. “It can be really straightforward. That’s it: regardless of how you can enter them into your system, do it – said Dr. Elnakib.

Here are six sources of protein, which are not red or processed meat, and the reasons why experts love them.

Beans, peas, lentils, peanuts – legumes are “inexpensive, nutritious and delicious,” said Julia Wolfson, professor of international health at Johns Hopkins Bloomberg School of Public Health.

Federal guidelines recommend that most people aged 19 and older receive 0.36 grams of protein per bodies per day (although personal needs may vary). In the case of adults, 150 pounds translates into 54 grams of protein a day.

Climbing is perfect in helping this sign. For example, half a glass of cooked lentils has almost nine grams of protein.

Wish are also burdened with fiber, antioxidants and nutrients, such as vitamin B, iron and potassium. Dr. Elnakib said that some beans have even more antioxidants that reduce inflammation and fight against cancer than berries.

All these attributes can explain why legumes are associated with a reduced risk of heart disease and type 2 diabetes, said Anna Herfort, visiting the professor for nutrition and health at the University of Wageningen in the Netherlands.

While high egg prices can be one of the reasons to avoid them for a moment, experts say that in normal times they are an inexpensive, convenient source of protein that can be eaten in a countless way.

One egg packs six grams of protein, an impressive amount for its relatively low 70 calories. And it contains many nutrients, such as vitamin B12, riboflavin and vitamin D.

Dr. Wolfson said that eggs are a particularly good source of protein for someone who is a vegetarian or wants to include more vegetarian meals in his diet. She encouraged people to think outside of breakfast: eggs in a sizzling omelette or frittata for dinner, she said or add a tough -boiled egg on the side of a vegetable -oriented dish.

Many types of fish, especially fatty options, such as salmon and anchovies, are considered to be much healthier alternatives to meat.

3.5 ounces of portions of wild salmon have about 22 grams of protein. But the main nutritional point for fish sales above the meat is that fish are full of vigorous fats, unsaturated hearts. For comparison, red meat is affluent in saturated fats that can augment the risk of heart disease, said Dr. Qi Sun, a nutrition professor and epidemiology at Harvard Th Chan School of Public Health.

Dr. Sun recommends the selection of fish that are low in mercury (ponderous metal, which can be particularly hazardous for children and pregnant women) and high in omega-3 fatty acids. Eating food affluent in omega-3 was associated with a reduced risk of heart disease-“particularly fatal heart disease,” said Dr. Sun. Salmon, sardines, sardens and trout check all these boxes.

Dairy

Alice H. Lichtenstein, a professor of nutrition and politics at the University and Politics at the University of Tufts University, said that dairy products with low, non -fat and non -fat, such as milk, yogurt and hardness, are often inexpensive and versatile sources of protein.

A portion with low milk fat contains about eight grams of protein, two-thirds of the ordinary Greek Greek yogurt is about 18 grams, and the half-pool with low-fat cottage cheese is about 12 grams. Dairy products provide high-quality protein, which means that they contain every necessary amino acid, “in the right proportions so that the human body can work optimally,” said Dr. Lichtenstein.

She added that these foods do not require any preparation, but they can also be combined with countless other dishes to create a vigorous meal.

Dr. Lichtenstein said that they may also be affluent in some nutrients, some people do not consume enough, such as calcium and vitamin D. A and low -fat options are lower in saturated fats compared to meat.

Nuts and seeds

Nuts-as almonds, walnuts, pistachios, pecan and cashew nuts-from about three to six grams of protein per ounce. They also offer many nutritional benefits, such as fiber and vigorous fats, which Dr. Wolfson are good for intestinal health, heart health and blood sugar control. Dr. Herfort said to include more nuts in his diet, try to spread peanut butter into toast or mix nuts in the morning wall.

Seeds such as sesame, hemp, pumpkin, chia, linen and sunflower have from about five to nine grams of protein per ounce. “Americans often don’t think about seeds,” said Dr. Wolfson. But they should: they are burdened with protein and fiber. And, she added, they can be included in salads, sandwiches and other starters, mixed with “puddings”, mixed in cocktails or eaten the plain as a snack or as part of the trail mix.

Whole beans

When Dr. Elnakib married her husband, “he only ate white rice,” she said. To change this, it gradually increased the ratio of rice to white rice in regular rice pilafs without notice, until he got used to the rice quea and became their family routine.

Dr. Elnakib especially loves quinoa because it contains a lot of protein – about eight grams for a cooked cup – as well fiber and unsaturated fats.

But there are other full grains with higher protein, including oat oatmeal, wild rice, buckwheat, teff, millet and amaranth. They all provide protein, as well as many necessary vitamins and minerals.