Whether you are a Catholic abstain from the meat on Fridays during Lent or are a vegan or a vegetarian Hoping to increase your protein intake, you can still eat a wide range of protein -rich foods.
Wherever you fall to the diet spectrum, nutrition experts agree that it is a good idea to reduce red and processed meat.
“Most nutritional research consistently shows that high intake of red and processed meat are harmful to cardiometabolic health, increasing the risk of cardiovascular disease, stroke and type 2 diabetes, Stephanie Wells, registered dietitian and thyme owner Go vegan Food services at Dallas in Texas for Fox News Digital.
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Processed meat The World Health Organization is classified as a carcinogenic group 1, which means that it increases the risk of certain types of cancer.
“In the light of these health risks, many people try to eat less meat and decide on more herbal protein sources,” Wells said.
Food experts recommend that people eat less red and processed meat. (East)
Fox News Digital spoke with some dietitians who discovered the best sources of protein without meat they added to your diet.
1. Tempeh
Wells of Dallas is a big fan of this product made of fermented soy with a whopping 34 grams of protein per cup.
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“It is an excellent source of iron, calcium and magnesium, which has all become biorical thanks to the fermentation process,” she said.
Tempeh is made of fermented soybean. (East)
Tempeh is also rich in fiber and antioxidants, promoting the health of the heart and intestines and reducing inflammation, she noted. You will need to marinate or spice up the tempeh to give it more taste, she added.
2. Company Tofu
Tofu provides nine grams of protein per meal or about 23 grams in half a block, Wells said.
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“It is also one of the best herbal sources of calcium, as long as the tofu is placed on calcium,” Wells said.
“You should see the calcium sulfate on the ingredient list.”
The tofu contains iron and magnesium, necessary for oxygen transport and muscle function. (East)
The tofu contains iron and magnesium, which are key to oxygen transport and muscle function, wells said.
The second bonus is that tofu is rich in isoflavons, which are antioxidants that help reduce inflammation and support Heart healthshe said.
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As with Tempeha, be sure to marinate or spice up a tofu to make it tastier.
3. Greek yogurt
“Dairy food is a source of protein that is not a meth that, because they are still an animal product, provide high quality, complete proteins,” for Fox New York, Amanda Blechman, Director of Nutrition and Scientific Affairs in Danone North America in New York.
These foods Provide the appropriate quantities of all nine essential amino acids – or protein building blocks – which we need but cannot do for our bodies, Blechman said.
Greek yogurt is an affordable source of protein, one expert said. (East)
Greek yogurt is an affordable source of protein, which is especially important to many consumers these days, and a good way to add calcium and vitamin D, Blechman said.
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Calcium and Vitamin D, along with proteins, help promote bone and muscle health, she said, and are considered to be nutrients from public health because most Americans do not get enough from them.
4. Beans
The beans, Blechman said, are a nutritious source of herbal proteins.
For example, a cup of black beans has 14 grams of protein and 16 grams of fiber, “which is important for digestive health And overall wellness, “she said.
Black beans are herbal protein. (East)
Other nutrients in black beans include about 25% of the recommended daily amount of iron, which is essential for the functioning of cellular and to produce hemoglobin, protein in red blood cells that carry oxygen from the lungs to the rest of your body.
Black beans, chickpeas and lens offer 7-9 grams of protein per ½ glasses, wells said.
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Beans help regulate blood sugar levels during the day and fight chronic inflammation, she added.
Some of Blechman’s favorite ways to add beans in the day is to replace the beans of kidney for meat in chilli or black beans for meat in tacos or lazani, throw a handful of salad bastard and made a yogurt salad with yogurt and avocado that will enjoy a sandwich with a whole wheat or sour dough bread.
5. Nuts and seeds
Nuts and seeds are another way to get herbal protein, Blechman said.
Mix your own path with various nuts and seeds is another way to get proteins regularly in the diet. (East)
“The amount of protein and other nutrients varies depending on the type of nut, but as an example, one ounce of almonds, which is approximately the fourth glass, has about six grams of protein, in addition to being a good source of other important nutrients such as fiber, magnesium and vitamin E,” said Blechman.
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Make your own trail with your favorite nuts and seeds of thick nutrients like pumpkin seeds, chia, flax or sunflower. Or enjoy a sandwich with peanuts and a milk sandwich because “two tablespoons of peanut butter are about seven grams of protein,” she said.
