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Healthy Protein Sources

by Gab Billones


If you’ve already read about our article on the risks of eating red meat , you’ll probably think that a great deal of your protein diet has been scrapped. But to tell you honestly, cutting back your red meat intake isn’t really a problem to worry about for there are far healthier options in which protein is readily available.


That idea sprouting about proteins only available via your meat intake is a pure myth. For the record, protein is in fact a family of amino acid molecules that we get when grouped together in various combinations. So protein is simply a catch – all term we use for these different amino acid building blocks. And by saying that, we meant that protein is available also in other types of foods including vegetables with the benefit of having less cholesterol and fat intake.

Well, no one can deny the fact that meat is indeed rich in these proteins that’s why eating it once in a while could be also be good for you. Although you can practically have your proteins in different kinds of vegetables, it would cause you to take more calories to get an adequate amount of protein out of it. So if you’re not yet used to the pure vegetables diet, better start the transition slowly so as not to shock your body.

With regards to this, we felt that there is an urgency for others to know the other healthier sources of protein. So we have listed a couple of these different sources may it be of vegetables or meat origin. But rest assured, these meat that we will be introducing have a little reminder to justify the need to live healthily.

  1. Whey protein. Whey is the liquid that remains after milk has been curdled and is present in healthy products such as yogurt. This kind of protein is absorbed faster compared to other kinds of protein so it’s ideal for those who wanted to fuel their muscle growth. It also boosts your immune system according to a study conducted at Ball State University in where a minimum of 0.88 g of whey per pound of body weight prevents the ills of over-training setting in. The problem only is that there are others who are lactose intolerant so whey protein isn’t really a good choice for them. So if you’re one, then better check the next one.

  2. Soya protein. Well, Soya is the popular veggie-based source of protein and is a very good option for those who are lactose intolerant since it can be used as an alternative substitute for dairy milk. Soya protein is readily available when you consume soy milk, Tofu and Tempeh. These healthy alternative treats contain a range of 8-20 grams of protein per serving. Also, tofu is a good alternative for meat, so you can try it out as a substitute for your meat intake. But as the saying about too much is not good, consuming the more than required amounts of soy products entails the trouble about the raise of estrogen level. So limit your intake to about one serving of it a day.

  3. Beans and Lentils. Not only are beans and lentils very good sources of proteins. They’re also very cheap alternatives. A cooked bean or lentil contains about 12-18 grams of protein per cup so you’ll surely stuff yourself well. These are composed of garbanzos, pintos, string beans, mung bean and a lot more varieties. As always emphasized, those beans that are genetically modified aren’t always the better choices. Avoid those canned ones because they commonly contain bisphenol A.

  4. Seafoods. Seafood is a very good choice for those who are watching their fat intake since most are usually low in fat. An example of these protein-rich seafoods is salmon fish which contains not only a hefty amount of protein but also contains heart-healthy fats such as omega-3 fatty acid. A we all know, there’s also a great deal of people who are allergic to these foods, so we suggest for them to choose other sources.

  5. White meat poultry. Compared to dark meat, white meat is usually lower in fat and at the same time contains a good amount of protein. So stick to your white meat intake in moderation. These meats are usually that of chicken, rabbit, pork tenderloin and the like. By the way, as much as possible, avoid the skin since it is loaded with saturated fatty acids.

  6. Grass fed beef. There’s indeed a huge difference between those factory-produced beef and that of a grass fed beef. Grass fed beef are those that are humanely raised. The red meat we are talking about is the product of factory-farming. These grass fed beefs contain a good amount of protein, heart-healthy fats such as omega-3 fatty acids and lower level of bacteria such as E.coli. Consume it in moderation and always make sure that what you bought is really a grass fed one.

And that is our list of the healthy sources of protein. So stuff your fridge now with these and always take note of our reminders. You don’t have to rely on red meat for protein sources. There are healthy alternatives worth of a switch and you deserve to know them.


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