The consumption of red and processed meat entails Risks proven for health. These are six alternatives.
Scientists have long documented the disadvantages of the consumption of red and processed meats. Its intake has been associated with an increased risk of heart disease, certain types of cancer and premature death. Research suggests that replacing these protein sources with others of non -meat origin, such as legumes, nuts, whole grains and other foods, can contribute to improving long -term health.
These changes can also represent benefits for the environment and the family economy.
“It is often argued that eating healthy is expensive,” said Sara Elnakib, dietitist and public health expert at Rutgers University. But it is possible to incorporate plant sources of protein, such as beans fresh from a can or whole -cereals ready to heat in microwave. “It can be really simple. That’s what it is about: any way you can include them in your diet, do it, ”he added.
Next, six protein sources that are not red or processed meat, and the reasons why experts recommend them.
Legumes
Bean, peas, lentils, peanuts: legumes are “affordable, nutritious and tasty,” said Julia Wolfson, an associate professor of international health at the Bloomberg Public Health School of the Johns Hopkins University.
Federal guidelines recommend that people over 19 years of age ingest 0.36 grams of proteins per kilogram of body weight daily (although individual needs may vary). For a person of 45 kilograms, this is equivalent to 54 grams per day.
Legumes are an excellent way to achieve this goal. Half cup cooked lentils contains almost nine grams of proteins. In addition, they provide fiber, antioxidants and nutrients such as group B vitamins, iron and potassium. Some legumes even exceed the berries in antioxidant content with anti -cancer and anti -inflammatory properties, Elnakib explained.
These attributes could explain why their consumption is associated with a lower incidence of heart disease and type 2 diabetes, according to Anna Herforth, associated visiting professor of human nutrition and health at the University of Wageningen, Netherlands. In addition, legumes are sustainable, since their cultivation requires less natural resources.
Eggs
Although their price may vary, eggs remain an economic and versatile source of proteins. An egg provides six grams of proteins and contains only about 70 caloriesin addition to nutrients such as vitamin B12, Riboflavina and Vitamin D.
They are especially useful for those who follow vegetarian diets or seek to reduce meat consumption, Wolfson said. He suggested incorporating them into preparations such as tortillas, frittatas or as accompaniment in vegetable -centered plates.
Fish
Various types of fish, especially fat meat such as salmon or anchovies, are considered healthier alternatives than meat. A portion of approximately 100 grams of wild salmon brings about 22 grams of proteins. Unlike red meat, fish is rich in unsaturated unsaturated fats, explained Qi Sun, associate professor of Nutrition and Epidemiology at the School of Public Health, of Harvard, of Harvard.
SUN recommended opting for Low fish in mercury – especially for pregnant children and women-And rich in omega-3 fatty acids, associated with less risk of heart disease. Among them are salmon, sardines, anchovies and trout.
Dairy
Unbalanced or semi -demid dairy products, such as milk, yogurt and Cottage cheese, are accessible sources and protein practices, said Alice Lichtenstein, professor of science and nutrition policy at the University of Tufts.
A cup of low fat milk It contains about eight grams of proteins; Two thirds of skim yogurt cup skipapproximately 18 grams; and half a cup of low -fat cottage cheese, about 12 grams.
These foods contain high quality proteins and nutrients such as calcium and vitamin D. In addition, skim versions have less saturated fats than meat.
Wife and seeds
Dry fruits such as almonds, nuts, pistaches, pacana or anacardos (also known as India nut) provide between three and six grams of proteins per portion of 28 grams. Also They contain healthy fiber and fatty fats for the cardiovascular system, intestinal health and glycemic control.
The seeds – of sesame, hemp, pumpkin, chia, linen or sunflower – provide between five and nine grams of proteins per portion. Wolfson stressed that, although they are little consumed, they should be a usual part of the diet. They can be incorporated into salads, sandwiches, smoothies or consumed as refreshment.
Whole grains
Quinoa is especially appreciated for its protein content – so grams per cooked cup – as well as for its contribution of fiber and healthy fats. Other integral cereals with high protein content include overwhelmed oatmeal, wild rice, Saracen wheat, teff, millet and amaranth. These grains are also a source of essential vitamins and minerals.
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