Whether you are following Lenten traditions as a Catholic, or are a vegan or vegetarian looking to increase your protein intake, there are plenty of protein-rich foods available for you. It is widely recommended by nutrition experts to reduce consumption of red and processed meats due to their negative impact on heart health and the increased risk of diseases like cardiovascular conditions, stroke, and type 2 diabetes. Stephanie Wells, a registered dietitian from Dallas, Texas, emphasized the harmful effects of high intake of these meats on overall health.
Processed meats are classified as a Group 1 carcinogen by the World Health Organization, meaning they can heighten the risk of certain types of cancer. Consequently, many people are shifting towards plant-based protein sources for a healthier lifestyle. Some excellent non-meat protein options include fermented soybean products like tempeh and tofu, which are rich in essential nutrients like iron, calcium, and magnesium. These products also offer benefits such as fiber and antioxidants, which support heart and gut health and help reduce inflammation.
In addition to plant-based protein sources, dairy products can also provide high-quality, complete proteins. Greek yogurt, in particular, is a cost-effective protein option that also contributes to calcium and vitamin D intake. These nutrients are crucial for bone and muscle health, as many Americans do not meet the recommended daily intake levels.
Overall, incorporating diverse protein sources into your diet can help you achieve a well-rounded and balanced nutritional profile, supporting your overall health and well-being.
According to Blechman, beans are a valuable plant-based protein source. Black beans, for instance, contain 14 grams of protein and 16 grams of fiber per cup, which is beneficial for digestive health and overall wellness. They also provide approximately 25% of the daily recommended iron intake essential for cellular function and hemoglobin production. Other legumes like chickpeas and lentils offer 7-9 grams of protein per ½-cup serving.
Incorporating beans into your diet can help regulate blood sugar levels, combat inflammation, and contribute to a balanced nutrition routine. Blechman suggests creative ways to enjoy beans, such as substituting kidney beans for meat in chili, black beans in tacos or lasagna, or adding chickpeas to salads. A mashed chickpea salad with yogurt and avocado makes a delicious sandwich filling on whole wheat or sourdough bread.
Nuts and seeds are also excellent plant-based protein sources. Creating your own trail mix with a variety of nuts and seeds ensures a regular protein intake. For example, almonds contain around six grams of protein per ounce in addition to fiber, magnesium, and vitamin E. Peanut butter is another protein-rich option, with two tablespoons offering approximately seven grams of protein.
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