The Health Benefits of Protein Alternatives to Red and Processed Meats
For a long time, scientists have warned about the negative impacts of consuming red and processed meats, which have been linked to increased risks of heart disease, certain cancers, and even early death. While moderate consumption is generally acceptable, replacing these meats with nonmeat protein sources like legumes, nuts, whole grains, and more can lead to long-term health benefits. These alternatives not only improve personal health but also benefit the environment and your wallet.
Legumes: Affordable, Nutritious, and Delicious
Legumes, including beans, peas, lentils, and peanuts, are considered some of the most affordable and nutritious protein sources available. According to Julia Wolfson, an associate professor of international health at the Johns Hopkins Bloomberg School of Public Health, they are packed with essential nutrients like fiber, antioxidants, B vitamins, iron, and potassium. A half-cup of cooked lentils, for instance, provides nearly nine grams of protein, making them an excellent choice for meeting daily protein requirements. Additionally, they have been linked to reduced risks of heart disease and Type 2 diabetes.
Eggs: A Convenient and Nutrient-Rich Protein Source
Despite recent fluctuations in egg prices, eggs remain an inexpensive and convenient source of protein. One egg contains six grams of protein along with numerous nutrients like vitamin B12, riboflavin, and vitamin D. Dr. Wolfson highlights that eggs are particularly beneficial for vegetarians or those looking to include more vegetarian meals in their diet. They can be enjoyed in various ways beyond breakfast, such as in omelets, frittatas, or as a side dish in evening meals.
Fish: A Heart-Healthy Alternative to Meat
Certain types of fish, especially oily varieties like salmon and anchovies, are much healthier alternatives to red meat. A 3.5-ounce serving of wild-caught salmon provides about 22 grams of protein and is rich in heart-healthy unsaturated fats. Dr. Qi Sun, an associate professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, recommends choosing fish low in mercury and high in omega-3 fatty acids, such as salmon, sardines, anchovies, and trout, which can reduce the risk of heart disease.
Dairy: Versatile and Nutrient-Rich Protein Sources
Low- and no-fat dairy products like milk, yogurt, and cottage cheese are excellent, versatile sources of protein. A cup of low-fat milk contains about eight grams of protein, while a two-thirds cup of plain nonfat Greek yogurt offers around 18 grams. These dairy products provide high-quality protein with all essential amino acids necessary for optimal bodily function. They are also rich in calcium and vitamin D, making them a healthy addition to a balanced diet.
Nuts and Seeds: Nutrient-Dense and Versatile
Nuts and seeds offer not only protein but also a wealth of other nutritional benefits. Nuts like almonds and walnuts provide between three to six grams of protein per ounce and are rich in healthy fats and fiber, promoting gut health and blood sugar control. Seeds, such as chia, flax, and sunflower seeds, are similarly nutritious, offering between five to nine grams of protein per ounce. They can easily be incorporated into meals or eaten as snacks, making them a versatile addition to a healthy diet.
Whole Grains: Protein-Rich and Nutrient-Packed
Whole grains like quinoa, oats, and wild rice are excellent sources of protein and essential nutrients. Quinoa, for example, contains about eight grams of protein per cooked cup, along with fiber and unsaturated fats. Other high-protein whole grains include buckwheat, teff, and amaranth. These grains can be easily integrated into meals, providing a variety of essential vitamins and minerals while supporting overall health and well-being.