Scientists know for a long time on the shortcomings of red and processed meat. Eating this is associated with increasing risks of health problems, such as heart disease, some types of cancer and early death.
In addition, research shows that replacing these protein sources with non -permodrons such as beans, plants, nuts, and whole grains can improve health in the long run.
Such swaps can be better for the environment and wallet.
Sara Elnakib, a nutritionist and public health expert at Rutgers University, said, “I hear that healthy eating habits are expensive.
However, you can enjoy the whole grain that can be eaten as soon as it is heated in a vegetable protein source or a microwave in protein such as soybeans. Elnakib said, “It can be really easy. That’s a point.
The following are six protein sources, not red or processed meat, and the reasons why experts like it are as follows.
Beans and plants
Julia Wolfson, an international health associate professor of Johns Hopkins Bloomberg School School, said that beans, peas, lens beans, peanuts -beans and plants are “cheap, nutritious and delicious.”
Federal Guidelines recommend that most people over 19 years of age will get 0.36 grams of protein per pound per day (although individual demands may be different). For 150 pound adults, this is converted into 54 grams of protein a day.
Beans and plants are excellent for hitting the mark. For example, half a cup of cooked lens beans has almost 9 grams of protein.
Soybeans and plants also contain nutrients such as fiber, antioxidants and B vitamins, iron and potassium. Elnakib said that some soybeans have inflammation and cancer fighting antioxidants than fruit.
Anna Her Father, a human nutrition and health assistant professor of Wageningen University in the Netherlands, said that all these attributes can explain why legumes are associated with reducing the risk of heart disease and type 2 diabetes.
Her Fower says that beans are sustainable because they are one of the most resource -intensive protein sources on Earth.
egg
The higher the price of the eggs, the more it may be one of the reasons why you should avoid it for the time being, but experts say that in normal time, eggs are cheap and convenient protein sources that can be eaten in many ways.
One egg is packed with 6 grams of protein and is impressive in the relatively low 70 calories. And it includes a variety of nutrients, such as vitamin B12, riboflavin and vitamin D.
Eggs are especially good protein sources for those who are vegetarian or more vegetarian meals, Wolfson said.
She encouraged people to think beyond breakfast. For dinner, I added an egg to the flavorful omelette or fritata and added a hard egg next to the vegetable center.
fish
Many kinds of fish, especially oily options such as salmon and anchovies, are considered a much healthier alternative to meat.
The 3.5 ounces serving of wild salmon has about 22 grams of protein. But the main nutritional store of fish for meat is that fish contains heart health unsaturated fats.
In contrast, red meat is rich in saturated fat, which can increase the risk of heart disease, according to Dr. QI Sun, an associate professor of nutrition and epidemiology at Harvard University.
SUN recommends choosing a fish with mercury (especially dangerous for children and pregnant women) and omega -3 fatty acids. SUN said that eating omega -3 -rich food is related to the reduction of the risk of heart disease, especially “especially deadly heart disease.”
Salmon, sardines, anchovies and trout check all boxes.
dairy
Alice H. Lichtenstein, a nutritional science and policy professor at Tufts University, said that low -fat dairy products such as milk, yogurt and cottage cheese and unlisted dairy products are often inexpensive and versatile protein sources.
1 cup of low -fat milk contains about 8 grams of protein, and the ordinary non -fat Greek yogurt is about 18 grams and about 12 grams of half a cup of low -fat cottage cheese.
Dairy products supply high -quality proteins, which means that they contain all mandatory amino acids: “to be optimally functioning for the body at the right rate,” Lichtenstein said.
The food is not necessary to eat on its own, but it can be combined with many other foods to form a healthy meal, she added.
Lichtenstein also said that some people can be rich in certain nutrients that are not enough to consume enough, such as calcium and vitamin D. Non -fat and low -fat dairy options have lower saturated fat compared to meat.
Nuts and seeds
Nuts such as almonds, walnuts, pistachios, picans and cashews have about 3 to 6 grams of protein per one ouncer. They also offer a variety of nutritional benefits, such as textiles and healthy fats, and Wolfson is good for intestinal health, heart health and blood sugar control.
To integrate more nuts into your diet, sprinkle peanut butter on toast or mix nuts with breakfast gras.
Seeds, such as sesame seeds, hemp, pumpkin, teeth, probably, and sunflower seeds, have about 5 to 9 grams of protein per one ounce serving. “Americans often don’t think about seeds, but they are full of protein and fiber.
And she can integrate into salads, sandwiches and other entries, mix with breakfast “pudding”, mix with smoothies, or eat ordinary food as part of snacks or trail mixes.
New York Times
Roll oats, quin noah, buckwheat and tape are a whole grain that supplies protein as well as a variety of essential vitamins and minerals.
Whole grain
Elnakib said, “I ate only white rice when I married my husband.” To change this, she gradually increased the proportion of Quinoa vs. white rice in a normal rice pilaf without noticing until she was familiar with Quinnoa.
Elnakib especially likes Quinnoa. This is because it contains a lot of protein (about 8 grams per cup) and fiber and unsaturated fat.
But there are other high protein containment grains to love, including roll oats, wild rice, buckwheat, tape, millet and amarans.
They all supply protein and various essential vitamins and minerals.
