You can still eat a variety of protein -rich foods, whether vegan and vegetarians who want to abstain meat or increase protein intake on Friday during Lent.
Wherever you fall into a dining spectrum, nutrition experts agree with a good idea to reduce red and processed meat.
“Most of the nutritional research is that high intake of red and processed meat harms heart metabolism health and increases the risk of cardiovascular disease, stroke and type 2 diabetes,” and Texas Dalas is a registered nutrient and thyme Stephani Wells is Fox News I told digital.
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Processing meat is classified as a group 1 carcinogen by the World Health Organization (WHO), increasing the risk of cancer of certain types of cancers.
“In light of these health risks, many people are trying to eat less meat and choose more vegetable protein sources.”
Nutrition experts recommend that people eat less red and processed meat. (Istock)
Fox News Digital talked with some nutritionists who unveiled the best non -Yang protein sources that can be added to the diet.
1. Tempeh
Dallas’s Wells is a passionate fan of this product made of soybeans fermented with 34 grams of protein per cup.
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“This is an excellent source of iron, calcium and magnesium, and the fermentation process is more likely to use it bio.”
Tempeh is made of fermented soybeans. (Istock)
Tempeh is also rich in fiber and antioxidants, promoting heart and intestinal health and reducing inflammation. She added that she wants to prepare a tempet or taste more in the season to give it more flavor.
2. Company tofu
FIRM TOFU offers about 23 grams of 9 grams of protein or half block per serving, Wells said.
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Wells said, “It is one of the best plant -based calcium sources with calcium set.
“Sulfuric acid will be seen in the list of ingredients.”
Tofu contains iron and magnesium essential for oxygen transport and muscle function. (Istock)
Tofu includes iron and magnesium, which are essential for oxygen transport and muscle function, Wells said.
Another bonus is that iso flavon, an antioxidant that helps to reduce inflammation of tofu and support heart health.
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As with Tempeh, you can prepare tofu or tofu to make it more delicious.
3. Greek yogurt
Amanda BleChman, director of nutrition and science business at Danone North America in New York, said, “Dairy foods are still animal products, so protein sources are not protein that provides high quality complete protein.
These foods deliver the appropriate amount of nine essential amino acids or protein building blocks that we need but cannot do it in itself, BLECHMAN said.
Greek yogurt is a cheap protein source, an expert said. (Istock)
Greek yogurt is a cheap protein source, especially for many consumers, and is a great way to add calcium and vitamin D, BLECHMAN said.
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Calcium and vitamin D, along with protein, help to improve bones and muscle health, and are considered to be a nutrient for public health because most Americans do not get enough.
4. Beans
BLECHMAN said beans are nutritious sources of vegetable protein.
For example, a black bean cup boasts 14 grams of protein and 16 grams of fiber and is important for digestion and overall health.
Black beans are vegetable protein. (Istock)
Other nutrients of black beans contain about 25%of the recommended one -day iron, which is essential for cell function and to make hemoglobin, a protein of red blood cells that carry oxygen from the rest of the lungs.
Wells said that black soybeans, chicks and lens beans provide 7-9 grams of protein per ½ cup serving.
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Soybeans help to control blood sugar levels and fight chronic inflammation all day, she added.
Some of the favorite ways for Blecman to add soybeans a day are chili or black beans, exchanging meat for tacosa or laza -na meat, throwing a small number of chicks on a salad, and making a mashed chick bean salad with yogurt and avocado. Enjoy.
5. Nuts and seeds
BLECHMAN said that nuts and seeds are another way to get vegetable protein.
Creating a variety of nuts, seeds, and your own trail mix is another way to get protein regularly in your diet. (Istock)
“The amount of protein and other nutrients varies depending on the type of nuts, but for example, almond 1 ounce, which is about one quarter of the cup, has about 6 grams of protein in good sources of other important nutrients such as fiber, magnesium and vitamin E.
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Make your favorite nuts and nutritious seeds and your own trail mix. Or enjoy peanut butter and jelly sandwich.
