6 sources of protein that are not meat

NEW YORK – Scientists have long known about the downsides of red and processed meats. Eating them has been linked with increased risks of health issues such as heart disease, some types of cancer and earlier death. And research suggests that replacing those protein sources with non-meat alternatives such as legumes, nuts and whole grains can improve your health in the long run.

Such swops can also be better for the environment – and your wallet.

“You hear the argument that eating healthy is expensive,” said Dr Sara Elnakib, a dietitian and public health expert at Rutgers University. But you can enjoy plant-based sources of protein such as beans right out of the can or ready-to-eat whole grains heated in the microwave.

“It can be really easy. That’s the point. Whatever way you can get them into your system, do that,” she said.

Here are six sources of protein that are not red or processed meat, and the reasons experts love them.

1. Legumes

Beans, peas, lentils, peanuts – legumes are “affordable, nutritious and delicious”, said Dr Julia Wolfson, an associate professor of international health at the Johns Hopkins Bloomberg School of Public Health.

Federal guidelines recommend that most people ages 19 and older get 0.36g of protein for every 0.45kg of body weight a day (though personal needs can vary). For an adult who weighs 68kg, this translates to 54g of protein a day.

Legumes are excellent at helping you hit that mark. A half cup of cooked lentils, for instance, has nearly 9g of protein.

Legumes are also loaded with fibre, antioxidants and nutrients such as B vitamins, iron and potassium. Some beans have more inflammation-reducing and cancer-fighting antioxidants than berries, Dr Elnakib said.

All of these attributes may explain why legumes are linked to reduced risks of heart disease and Type 2 diabetes, said visiting associate professor of human nutrition and health Anna Herforth at Wageningen University in the Netherlands.

Legumes are also sustainable, as they are one of the least resource-intensive sources of protein on the planet, she said.

2. Eggs

While high egg prices might be one reason to avoid them for the moment, experts say that in normal times, they are an inexpensive, convenient source of protein that can be eaten in countless ways.

One egg packs 6g of protein, an impressive amount for its relatively low 70 calories. It also contains a host of nutrients such as vitamin B12, riboflavin and vitamin D.

Eggs are an especially good source of protein for someone who is vegetarian or wants to incorporate more vegetarian meals into his or her diet, Dr Wolfson said. She encouraged people to think beyond breakfast. Have eggs in a savoury omelet or frittata for dinner, she said, or add a hard-boiled egg to the side of a vegetable-centric entree.

3. Fish

Many types of fish, especially oily options like salmon and anchovies, are considered much healthier alternatives to meat. A 100g serving of wild-caught salmon has about 22g of protein.

But the main nutritional selling point of fish over meat is that fish is loaded with heart-healthy unsaturated fats. Red meat, by comparison, is rich in saturated fats, which can increase the risk of heart disease, said Dr Qi Sun, an associate professor of nutrition and epidemiology at the Harvard University T.H. Chan School of Public Health.

Dr Sun recommends choosing fish that are low in mercury – a heavy metal that can be particularly dangerous for children and pregnant women – and high in omega-3 fatty acids. Eating omega-3-rich foods has been associated with a reduced risk for heart disease – especially fatal heart disease, Dr Sun said.

Salmon, sardines, anchovies and trout check all of those boxes.

4. Dairy

Low- and non-fat dairy products such as milk, yogurt and cottage cheese are often inexpensive and versatile sources of protein, said professor of nutrition science and policy Alice H. Lichtenstein at Tufts University.

A one-cup serving of low-fat milk contains about 8g of protein, a two-third cup serving of plain non-fat Greek yogurt has about 18g, and a half-cup serving of low-fat cottage cheese has about 12g. Dairy products supply high-quality protein, meaning they contain every essential amino acid, “in the right proportions, for the human body to function optimally”, Prof Lichtenstein said.

These foods do not require any preparation when eaten on their own, and can be combined with countless other foods to form a healthy meal, she added.

They can also be rich in certain nutrients some people do not consume enough of, such as calcium and vitamin D, Prof Lichtenstein said. And non-fat and low-fat dairy options are lower in saturated fats compared with meat.

5. Nuts and seeds

Nuts – such as almonds, walnuts, pistachios, pecans and cashews – have between 3 and 6g of protein in every 30g serving. They also offer a host of nutritional benefits such as fibre and healthy fats, which Dr Wolfson said are good for gut health, heart health and blood sugar control.

To incorporate more nuts into your diet, try spreading peanut butter onto toast or mixing nuts into your morning granola, Prof Herforth said.

Seeds like sesame, hemp, pumpkin, chia, flax and sunflower seeds have between 5 and 9g of protein in every 30g serving. “Americans don’t often think about seeds,” Dr Wolfson said. But they should: They are loaded with protein and fibre.

And, she added, they can be incorporated into salads, sandwiches and other entrees, blended into smoothies or eaten plain as a snack or as part of trail mix.

6. Whole grains

When Dr Elnakib married her husband, he “ate only white rice”, she said. To change that, she gradually increased the ratio of quinoa to white rice in their regular rice pilafs without him noticing, until he got used to the quinoa and it became their family routine.

Dr Elnakib particularly loves quinoa because it contains a lot of protein – about 8g a cooked cup – as well as fibre and unsaturated fats.

But there are other higher-protein whole grains to love, including rolled oats, wild rice, buckwheat, teff, millet and amaranth. They supply protein, as well as a variety of essential vitamins and minerals. NYTIMES