Did you grow up with a parent who would fill half your dinner plate with sausages or steaks, chanting the importance of eating enough protein to grow big and strong? A new study published in the Aug 1 issue of JAMA Internal Medicine suggests that a bowl of lentils and quinoa may have done you more good than all that meat.
The study reviewed protein intakes of more than 131,000 women and men from the Nurses’ Health Study and Health Professionals Follow-up Study. After tracking their diets for up to 32 years, the authors found that a higher intake of red meat, especially processed versions (sausage, bacon, hot dogs, salami), was linked to a higher risk of death, while a higher protein intake from plant foods carried a lower risk. These plant proteins appeared the most protective from heart disease deaths, especially among participants with at least one of the following unhealthy lifestyle habits: smoking, heavy alcohol intake, overweight or obesity, and physical inactivity.
Vegetable Proteins for All
The authors suggest swapping red and processed meat with healthy, plant proteins like nuts, beans, legumes, and cereals. If you do eat animal protein, choose mostly poultry and fish, which were not related to premature death in this study. Vegetarians may rejoice over these findings, but if you’re skeptical of tofu, try these tips to gradually add more plant protein into your diet.
- Make a meatless version of your favorite recipe by replacing the meat with beans, tofu or quinoa .
- Add 3 tablespoons of hemp seeds to your breakfast yogurt or oatmeal.
- Add 200 g of rinsed, drained canned beans to your salads.
- Try hummus onto your sandwiches instead of cheese. Instead of processed meats, spread almond, peanut, or sesame seeds butter on whole grain toast.