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Regardless of whether you're a Catholic observing the rule against eating meat on Fridays during Lent or following a vegan lifestyle
or vegetarian
If you're looking to increase your protein consumption, you can enjoy a broad range of high-protein food options.
No matter where you stand on your dietary preferences, nutritional specialists concur that reducing consumption of red and processed meats is advisable.
"Most nutritional studies repeatedly indicate that consuming large amounts of red and processed meats can be harmful to cardiometabolic health, raising the likelihood of developing cardiovascular diseases, strokes, and type 2 diabetes," says Stephanie Wells, a registered dietitian and founder of Thyme to
Go Vegan
The Nutrition Services in Dallas, Texas, informed Fox News Digital.
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Processed meat
is categorized as a Group 1 carcinogen by the World Health Organization, indicating that it raises the risk for specific forms of cancer.
"Given these health concerns, numerous individuals are attempting to consume less meat and are choosing more plant-based protein options," Wells stated.
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Fox News Digital talked to several dietitians who shared their top picks for non-meat protein sources you can include in your meals.
Dallas Wells is a devoted admirer of this item crafted from fermented soybeans, containing an impressive 34 grams of protein per cup.
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She mentioned that it’s a great source of iron, calcium, and magnesium, and all these minerals become more easily absorbed due to the fermentation process.
Tempeh is high in fiber and antioxidants, which support heart and gut health while decreasing inflammation, as mentioned. It’s advisable to marinate or spice up the tempeh for enhanced taste, she further suggested.
Wells mentioned that firm tofu offers nine grams of protein per serving, which amounts to roughly 23 grams in half a block.
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"Additionally, it serves as one of the top plant-based sources of calcium, provided that the tofu is set with calcium," Wells explained.
Make sure you find calcium sulfate listed among the ingredients.
Wells mentioned that tofu includes iron and magnesium, crucial elements for oxygen transportation and muscle performance.
An additional benefit is that tofu is abundant in isoflavones—these antioxidants aid in reducing inflammation and providing support.
heart health
, she said.
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Just like tempeh, ensure you marinate or seasoning the tofu to enhance its flavor and make it more enjoyable.
"Amanda Blechman, who serves as the director of nutrition and scientific affairs at Danone North America in New York, explained to Fox News Digital that dairy products offer high-quality, complete proteins despite being non-meat sources since they remain derived from animals," she stated.
These foods
Provide sufficient quantities of each of the nine necessary amino acids – which serve as the body’s protein-building components – that our system requires but cannot produce independently, according to Blechman.
Greek yogurt serves as an economical protein option, which holds significant value for numerous consumers today, and it also provides a means of increasing intake of calcium and vitamin D, according to Blechman.
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She mentioned that calcium and vitamin D, along with protein, play a key role in enhancing both bone and muscle health. These nutrients are also deemed important for public health since many people in America do not consume adequate amounts of them.
Blechman mentioned that beans are a healthy provider of protein from plants.
For instance, a cup of black beans contains 14 grams of protein and 16 grams of fiber, which is crucial for
digestive health
"And holistic well-being," she stated.
Black beans also provide approximately 25% of the suggested daily intake of iron, crucial for cell function and to produce hemoglobin—a protein in red blood cells responsible for transporting oxygen from the lungs throughout your body.
Wells mentioned that black beans, chickpeas, and lentils provide between 7 and 9 grams of protein per half-cup serving.
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She mentioned that beans aid in stabilizing blood glucose levels throughout the day and also combat persistent inflammation.
A few of Blechman’s preferred methods to incorporate more beans into her daily routine include using kidney beans instead of meat in chili, substituting black beans for meat in tacos or lasagna dishes, sprinkling some chickpeas over a salad, and preparing a mashed chickpea salad mixed with yogurt and avocado served between slices of whole wheat bread.
sourdough bread
.
Blechman mentioned that nuts and seeds offer an additional method for obtaining plant-based protein.
"As the quantity of proteins and additional nutrients differs according to the variety of nuts, consider this: One ounce of almonds—which equates to roughly a quarter of a cup—contains approximately six grams of protein along with providing essential elements such as fiber, magnesium, and vitamin E," stated Blechman.
Create your own trail mix using your preferred nuts and nutrient-rich seeds such as
pumpkin, chia, flax, or sunflower seeds
Alternatively, relish a peanut butter and jelly sandwich, since "about two tablespoons of peanut butter contain roughly seven grams of protein," she mentioned.
Original article source:
5 top protein sources that aren’t meat, recommended by dietitians
