Protein is a macronutrient that’s essential to the body’s growth and maintenance and is found in nearly every part of the body: skin, bone, muscle, blood, tissue and hair. Protein is the body’s second-most abundant substance, after water. Doctors and nutritionists recommend consuming about 7 grams of protein for every 20 pounds of weight every day to keep the body functioning at its best. But there are lots of ways to hit that number that don’t involve eating meat.
Adetunji T. Toriola, M.D., Ph.D., professor of surgery at Washington University School of Medicine in St. Louis
Photo provided by Siteman Cancer Center
Consuming large amounts of red and processed meats has been linked to a greater risk of heart disease, diabetes, cancer and premature death. On the other hand, “Plant-based proteins are a nutritious alternative to animal-based proteins and can be incorporated into a variety of diets,” said Adetunji T. Toriola, M.D., Ph.D., a professor of surgery at Washington University School of Medicine in St. Louis.
Eating more plant-based proteins is an excellent place to start. “Plant-based proteins offer additional benefits such as fiber, minerals and vitamins,” Toriola said. He also recommends legumes — beans, lentils, peas — for their fiber, vitamins, minerals and phytochemicals, as well as nuts and seeds for their healthy fats and antioxidants. Ancient grains like quinoa and soy-based products can easily be added to salads, soups and stir-fries. Vegetables like asparagus, cauliflower and broccoli are also a good protein source.
The bioactive compounds found in plant-based proteins can also help prevent heart disease and inflammation; lower the risk of other diseases, such as Type 2 diabetes and certain types of cancer; and help achieve a healthy weight.
“By including plant-based proteins in your diet, you can increase your protein intake without consuming excessive calories, making it easier to maintain a healthy weight or support weight-loss goals,” Toriola said.
Opting for plants is easier on the environment, too. Toriola points out that animal agriculture is a significant contributor to greenhouse gas emissions, deforestation and water pollution. “By choosing plant-based proteins, you can help reduce the environmental burden associated with meat production,” he said.
Beans
Consider the difference in texture and flavor among garbanzos, black beans, kidney and cannellini beans. Beans contain fiber and folate, which is crucial to cell health. The fiber can help lower cholesterol. Plus, beans are inexpensive, and when dry can last for a few years in a cool, dark place. The next time a recipe calls for both animal-based protein and beans, such as a soup or casserole, decrease the meat and increase the beans for a satisfying, economical, heart-healthy meal.
Scientifically speaking, lentils are the edible seeds of legumes. Healthfully speaking, they are low-fat, gluten-free antioxidant and protein powerhouses. Lentils generally have an earthy flavor that can easily be incorporated into all kinds of food, from pasta sauces to meatloaf to tacos. There are hundreds of varieties: Black lentils are the richest tasting, and brown and yellow are milder. With their abundant folate and iron, lentils may help lower cholesterol and blood pressure, which is key to improving heart and cellular health.
While it’s true that nuts are high in calories and fat, it matters that the fat is monounsaturated (the “good” fat), and they’re great sources of energy — after all, there’s a reason why nuts are so commonly found in trail mixes and breakfast bars. Peanuts pack more protein than any other nut, along with fiber, magnesium and niacin. Walnuts, almonds, hazelnuts and macadamia nuts are other good choices. To reap the biggest health benefits, opt for nuts that are unsalted and dry roasted.
Soy is the starting point for many essential plant-based products, including tofu, tempeh and soy milk. Tofu is particularly versatile — it can be baked, grilled, fried or scrambled — and it readily absorbs the flavors of whatever ingredients it’s cooked with. Foods made from soy are full of antioxidants and can help reduce inflammation. Although some studies have claimed that soy leads to adverse health conditions, definitive proof of this has not been established. Many scientists agree that soy is an excellent alternative to red meat and can be safely consumed several times a week.
Consider the difference in texture and flavor among garbanzos, black beans, kidney and cannellini beans. Beans contain fiber and folate, which is crucial to cell health. The fiber can help lower cholesterol. Plus, beans are inexpensive, and when dry can last for a few years in a cool, dark place. The next time a recipe calls for both animal-based protein and beans, such as a soup or casserole, decrease the meat and increase the beans for a satisfying, economical, heart-healthy meal.
Lentils
Scientifically speaking, lentils are the edible seeds of legumes. Healthfully speaking, they are low-fat, gluten-free antioxidant and protein powerhouses. Lentils generally have an earthy flavor that can easily be incorporated into all kinds of food, from pasta sauces to meatloaf to tacos. There are hundreds of varieties: Black lentils are the richest tasting, and brown and yellow are milder. With their abundant folate and iron, lentils may help lower cholesterol and blood pressure, which is key to improving heart and cellular health.
Nuts
While it’s true that nuts are high in calories and fat, it matters that the fat is monounsaturated (the “good” fat), and they’re great sources of energy — after all, there’s a reason why nuts are so commonly found in trail mixes and breakfast bars. Peanuts pack more protein than any other nut, along with fiber, magnesium and niacin. Walnuts, almonds, hazelnuts and macadamia nuts are other good choices. To reap the biggest health benefits, opt for nuts that are unsalted and dry roasted.
Soy
Soy is the starting point for many essential plant-based products, including tofu, tempeh and soy milk. Tofu is particularly versatile — it can be baked, grilled, fried or scrambled — and it readily absorbs the flavors of whatever ingredients it’s cooked with. Foods made from soy are full of antioxidants and can help reduce inflammation. Although some studies have claimed that soy leads to adverse health conditions, definitive proof of this has not been established. Many scientists agree that soy is an excellent alternative to red meat and can be safely consumed several times a week.
Plant-Powered Breakfast Scramble
Photo provided by Siteman Cancer Center
In Good Taste is brought to you in partnership with Siteman Cancer Center. Watch for more healthy, seasonal cooking ideas each month.