Whether you’re giving up meat on meat on Fridays during Lent or vegetarian Or vegetarian To enhance protein intake, you can still eat a variety of protein-rich foods.
No matter where you are within your diet, nutrition experts think it’s a good idea to cut red and processed meat.
“Most nutritional studies have been showing that the large intake of red and processed meat is harmful to cardiometic health and increases the risk of cardiovascular disease, stroke and type 2 diabetes,” Stephanie Wells Go to a vegetarian Nutrition Services in Dallas, Texas told Fox News Digital.
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Processed meat The World Health Organization is classified as a group of carcinogens, which means it increases the risk of certain types of cancer.
“Given these health risks, many people have been trying to reduce meat and have chosen more plant-based sources of protein,” Wells said.
Nutrition experts recommend that people eat less red and processed meat. (iStock)
Fox News Digital spoke with some nutritionists who revealed the best non-protein sources that can increase your diet.
1. Tempe
The wells in Dallas are a big fan of the product made from fermented soybeans, with up to 34 grams of protein per cup.
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“This is an excellent source of iron, calcium and magnesium, and all of this can make all of them more bioavailable due to the fermentation process,” she said.
Tempeh is made from fermented soybeans. (iStock)
She noted that Tempeh is also rich in fiber and antioxidants, promoting heart and gut health and reducing inflammation. She added that you will need to pickle or seasonal flavor to make it more flavorful.
2. Tofu company
Wells said the tofu company provides 9 grams of protein per serving, or about 23 grams a half cap.
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“As long as tofu is a calcium source, it is also one of the best sources of calcium,” Wells said.
“You should see calcium sulfate in the ingredients list.”
Tofu contains iron and magnesium, which is essential for oxygen transport and muscle function. (iStock)
Wells said tofu contains iron and magnesium, which is crucial for oxygen transport and muscle function.
Another benefit is that tofu is rich in isoflavones, which are antioxidants that help reduce inflammation and support Heart healthShe said.
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As with tempeh, make sure to marinate or season the tofu to make it more delicious.
3. Greek Yogurt
“Dairy products are a non-meat protein source because they are still animal products and therefore provide high-quality, complete protein,” Amanda Blechman, director of nutrition and scientific affairs for Danone, NY, NY, told Fox News Digital.
These foods Blechman said that our bodies need but cannot make enough of all nine essential amino acids or protein building blocks.
Greek yogurt is an affordable source of protein, one expert said. (iStock)
Blechman said Greek yogurt is an affordable source of protein, which is especially important for many consumers today and is a great way to add calcium and vitamin D.
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Calcium and vitamin D, along with protein, help promote bone and muscle health, are considered a nutrition for public health because most Americans are not familiar with it.
4. bean
Beans are a nutritional source of plant-based protein, Blechman said.
For example, a cup of black beans has 14 grams of protein and 16 grams of fiber, “this pair Digestive health and overall health. ” she said.
Black beans are a plant-based protein. (iStock)
Other nutrients in black beans include 25% of daily iron recommended, which is essential for cellular function and to make hemoglobin, a protein in red blood cells that brings oxygen from the lungs to the rest of the body.
Black beans, chickpeas and lentils provide 7-9 grams of protein per ½ cup, Wells said.
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She added that beans help regulate blood sugar levels throughout the day and fight chronic inflammation.
Some of Blechman’s favorite ways to add beans to a day are to swap kidney beans for chili or black beans for meat in tacos or lasagna, throw some chickpeas on the salad, then make a cheese powder salad with yogurt and avocado and make a paired yogurt and avocado for a whole wheat flavor. Sour bread.
5. Nuts and seeds
Nuts and seeds are another way to get plant-based protein, Brechmann said.
Mixing it with a variety of nuts and seeds is another way to have protein in your diet regularly. (iStock)
“The amount of protein and other nutrients depends on the type of fruit, but for example, an ounce of almonds (about a quarter of the cup) have about six grams of protein in the cup outside of a good source of other important nutrients such as fiber, magnesium and vitamin E.”
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Make your own trail blend with your favorite nuts and nutritious seeds Pumpkin, chia, flax or sunflower seeds. Or enjoy the peanut butter and jelly sandwich, she said, because “two tablespoons of peanut butter have about 7 grams of protein.”
