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
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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Harvard School of Public Health
Published On: March 17, 2014