The American Medical Association, through the JAMA Internal Medicine, released a study that talked about the relationship of red meat consumption and mortality. The study followed the lives of 121,342 men and women in the span of 22 to 28 years. It concluded that the consumption of red meat is associated with an increased risk of cardiovascular diseases and cancer mortality. It also established a lower mortality risk for those who substituted healthy protein sources for red meat, while processed red meat significantly contributed to premature death.
too much of red meat is dangerous to our health
These dire findings spell out what we have known for a long time – too much of red meat is dangerous to our health. Yet going vegan is not really an option, as well as totally removing beef, lamb, pork, and processed meat such as burger patties, bacon, hotdogs, and cold cuts, from our diet. What’s the best way to still continue to get your protein without indulging on too much red meat?
The answer lies on healthy protein alternatives. Here are some of them.
1. Chicken – Chicken is a great source of protein, iron, and vitamin B. Also, this meat is readily available everywhere, so you can explore different recipes that will satisfy your cravings. If you can go for free-range, then better.
2. Seafood – Seafood generally has high protein content and low fat content. Lobster, prawns, salmon, tuna, octopus, and halibut are also renowned for their delectable tastes without the downsides of eating red meat. What’s more, fishes contain omega-3 fatty acids which have numerous benefits on its own – including lowering blood pressure and reducing the risk of cardiac episodes.
3. Quinoa – Grains are rich in protein, and quinoa, dubbed as the “mother grain,” is perhaps among the most nutritious. It contains eight essential amino acids and has a fluffy texture when it is cooked, which makes it a great substitute to rice – as filling, but more nutritious!
4. Mushrooms – Mushrooms are a staple in most homes, simply because they taste good and are great additions to meals. Also, mushrooms contain twice the amount of protein than other veggies. It also has a chewy texture that will make eating it seem so satisfying, making it a delectable ingredient to pies, pastas, and even casseroles!
5. Tofu – Perhaps the most flexible among all vegetables, tofu or the bean curd is a great alternative to red meat. It has high protein content and is also rich in vitamin E. What’s more, the tofu is so flavorsome that it can complement your dishes, whether you’re going for a savory or a refreshing dish!
6. Nuts – When it comes to protein-rich snacks, you can never go wrong with nuts. A cup of almonds has more protein content than an egg. It is also a guilt-free food item that often comes with other benefits, such as high antioxidant content.
These are just some of the great alternatives to red meat. If you can replace one service of red meat daily with these healthy protein substitutes, then you would be taking a positive step towards improving your health. After all, you don’t have to go hungry if you want to be healthy; you just have to be wiser about what you eat.