Where’s The Beef? Sources of Protein Other Than Meat

My Bariatric Life Health Guide
  • Where’s The Beef?  Sources of Protein Other Than Meat
    The Harvard School of Public Health has stated that eating even small
    amounts of red meat regularly increases the risk of heart disease and
    stroke. Two decades of investigation recorded in the Nurses’ Health
    Study and Health Professionals Follow-Up Study
    showed that for every
    additional three-ounce serving of unprocessed red meat consumed each
    day, the risk for dying from cardiovascular disease increased by
    thirteen percent.

    The news about processed red meat is even more dismal. Just 1.5 ounces
    of processed red meat per day, one hot dog and two strips of bacon, has
    been linked to a twenty-percent increase in cardiovascular disease.
    Replacing red meat with healthy protein sources like fish, poultry and
    beans seems to reduce the risk for cardiovascular disease and stroke. It
    has also been shown that those people who eat red meat gain more weight
    than those people who get protein from healthier sources.

    Some Healthier Sources of Protein
    Technically a seed, quinoa contains more than eight-ounces of protein
    per cup and has the nine essential amino acids that the body needs to
    grow and to repair itself. Quinoa can be added to soup, served with
    coconut sugar and fruit, or added to tossed vegetables to make a salad.

    Tempeh is a fermented soy product that is high in protein, a great
    source for B vitamins, and has many amino acids. It has a nutty flavor
    and is prepared by marinating it in soy sauce, ginger, and vinegar. It
    is then baked until it is crispy.

    Leafy greens contain a significant amount of protein as well as a good
    amount of antioxidants. Two cups of raw spinach contain 2.1 grams of
    protein and one cup of broccoli has 8.1 grams. A wide variety of
    different types of vegetables is recommended.

    Non-dairy milk is a decent choice as long as you are careful to watch
    for added sugar and flavors. Soy milk has between four-to-eight-grams
    of protein per eight-ounces while almond, hemp, and rice milk contain
    about one-gram per cup.

    Light turkey meat is rich in protein. One pound of roasted light
    turkey meat will have more than 133-grams of protein while the same
    serving size of dark meat has about 127-grams. Be aware that turkey meat does have saturated fat. The light turkey meat is the best choice with
    about 4.7 grams of saturated fat per pound.

    Salmon has a great deal of protein as well as heart friendly fats like
    omega-3 fatty acids. Five-ounces of salmon has only 240-calories but
    provides about 70% of the needed protein in 2,000 calorie diet. 
    A nice snack with a good amount of protein is Greek yogurt. A
    six-ounce cup contains about 14 to 17 grams of protein, and it also is a
    good source for vitamin D and calcium.

    That’s it for now, but follow-up post will appear shortly with more  suggestions for protein sources other than meat.
    Living life well-fed,
    My Bariatric Life

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Published On: March 17, 2014