Recently articleThe New York Times has long been recognized by scientists for a long time, recognizing the negative health effects of red and processed meat consumption, increasing the risk of heart disease, certain cancer and early death.
Studies show that long -term health results such as beans, nuts, and whole grains, which replace meat as a vegetable protein alternative, can be improved.
Such plant -based protein sources are not only good for health, but also more environmentally sustainable and often cost -effective. Sara Elnakib, a nutritionist at Rutgers University, pointed out that many people are expensive for healthy eating, but they don’t have to. “It can be easily integrated into vegetable protein diets, such as canned beans or microwave ovens, and can be very cheap.
One of those vegetable proteins is soybeans and plants. Soybeans, peas, lenses and peanuts are cheap, nutritious and full of protein. For example, half a cup of cooked lens beans contains almost 9g of protein. Beans rich in fiber, antioxidants and essential vitamins help to contribute to heart health and lower the risk of type 2 diabetes. Anna Her Fower, a nutritious expert in Wageningen University, uses less resources than animal proteins to emphasize soybeans and plants as an environmentally friendly protein source.
Eggs are currently expensive, but if possible, it is another great protein source. Supplying 6 grams of protein per egg is highly nutritious and versatile for a variety of meals. Dr. Wolfson suggests that he will integrate dinner or add hard eggs to vegetable -based dishes.
Intelligent varieties such as fish, especially salmon and sardines, are excellent protein sources that provide omega -3 fatty acids favorable for heart health. Dr. Harvard’s QI Sun recommends choosing low fish to maximize the benefits of health.
Low -fat dairy products such as milk, yogurt and cottage cheese provide other nutrients such as calcium and vitamin D essential for high quality protein and bone health.
Often overlooked nuts and seeds provide protein, fiber and healthy fat. They are easily integrated into meals and snacks, so it is easy to support heart health and control blood sugar.
Lastly, protein and essential vitamins are rich in whole grains such as quinoa, oats and buckwheat. Dr. Elnakib gradually shares the experience of improving his family’s diet by replacing white rice with Quinoa.
Experts agree that the transition to vegetable protein sources is a healthy, sustainable and cheap choice for individuals and environments.
Bylah Huseynova
