6 Sources of Protein That Aren’t Meat

Scientists have long recognised the drawbacks of consuming red and processed meats. These dietary choices have been linked to increased risks of health issues such as heart disease, various cancers, and premature mortality. Research indicates that swapping red meat with non-meat protein alternatives, including legumes, nuts, whole grains, and more, can significantly benefit long-term health.

Moreover, such dietary shifts can positively impact the environment and prove to be more economical. “You often hear that eating healthily is costly,” remarks Sara Elnakib, a dietitian at Rutgers University. However, many plant-based protein sources, like canned beans and ready-to-heat whole grains, are affordable and convenient. “Incorporating these foods into your diet can be straightforward,” she advises.

Here are six excellent sources of protein that do not involve red or processed meat, along with the reasons why they are favoured by experts.

Legumes

Legumes—such as beans, peas, lentils, and peanuts—are described as “affordable, nutritious, and delicious” by Julia Wolfson from Johns Hopkins University. They are excellent for reaching protein goals, with a half-cup of cooked lentils providing nearly 9 grams. Rich in fibre, antioxidants, and essential nutrients like B vitamins and iron, legumes are associated with reduced risks of heart disease and Type 2 diabetes. They are also one of the least resource-intensive protein sources.

Eggs

Although prices may fluctuate, eggs represent a cost-effective, versatile protein source that can be prepared in numerous ways. One egg contains 6 grams of protein, along with vital nutrients like vitamin B12 and vitamin D. They are particularly beneficial for vegetarians and can be included in various meals, not just breakfast.

Fish

Oily fish varieties, such as salmon and sardines, are considered healthier alternatives to meat. A 3.5-ounce portion of wild-caught salmon has around 22 grams of protein and is rich in heart-healthy unsaturated fats, in contrast to the saturated fats found in red meat. Experts recommend opting for fish that are low in mercury and high in omega-3 fatty acids.

Dairy

Low-fat and non-fat dairy products, including milk, yogurt, and cottage cheese, are often economical and versatile protein sources. They provide high-quality protein and essential nutrients and can easily be incorporated into various meals without extensive preparation.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, and chia seeds, are packed with protein and healthy fats. They can be easily added to meals or enjoyed as snacks.

Whole Grains

Whole grains like quinoa, oats, and rice are not only nutritious but also provide additional protein and fibre, making them excellent staples in a health-conscious diet. —NYT