Six Protein Sources That Are Not Meat

Improve Your Health by Introducing Alternatives Such As Legumes And Nuts Into Your Diet

- Sophie Egan

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 swaps 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

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.