{"id":4267,"date":"2024-02-26T12:08:20","date_gmt":"2024-02-26T17:08:20","guid":{"rendered":"https:\/\/umedoc.com\/?p=4267"},"modified":"2024-02-26T12:08:21","modified_gmt":"2024-02-26T17:08:21","slug":"what-are-other-sources-of-protein-that-are-not-meat","status":"publish","type":"post","link":"https:\/\/umedoc.com\/es\/what-are-other-sources-of-protein-that-are-not-meat\/","title":{"rendered":"What are Other Sources of Protein that are Not Meat?"},"content":{"rendered":"
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Healthy food at home. Happy family in the kitchen. Mother and child daughter are preparing the vegetables and fruit.Vegan food<\/figcaption><\/figure>\n<\/figure>\n\n\n\n
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Healthier Protein?<\/strong><\/p>\n\n\n\n

While protein is an essential part of your diet, some sources of protein are healthier than others. Meat and seafood are rich in protein, but so are dairy products, eggs, and many plant-based foods. Consuming more plant-based protein and less animal-based protein may help you to live longer, improve your heart health, decrease your blood pressure and blood sugar, decrease your risk of cancer, decrease pain by reducing inflammation, and decrease your risk of cognitive decline.<\/p>\n\n\n\n

Non-meat Sources of Protein<\/p>\n\n\n\n

So, what are some non-meat sources of protein?<\/p>\n\n\n\n

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  • Dairy products: 17 gm in 6 oz of yogurt, 14 gm in \u00bd cup of cottage cheese, 8 gm in 1 cup of milk<\/li>\n\n\n\n
  • Eggs: 6 gm each<\/li>\n\n\n\n
  • Seitan (wheat gluten): 25 gm per 3.5 oz<\/li>\n\n\n\n
  • Soy (soy milk, tofu, tempeh, edamame):  12-20 gm per 3.5 oz<\/li>\n\n\n\n
  • Lentils: 18 gm per cooked cup<\/li>\n\n\n\n
  • Beans (e.g., kidney, black, pinto, chickpeas): 15 gm per cooked cup<\/li>\n\n\n\n
  • Nutritional yeast:  8 gm per \u00bd oz<\/li>\n\n\n\n
  • Spelt and teff:  10-11 gm per cooked cup<\/li>\n\n\n\n
  • Hemp seeds:  9 gm per 3 tablespoons<\/li>\n\n\n\n
  • Green peas:  9 gm per cooked cup<\/li>\n\n\n\n
  • Spirulina (a blue-green algae):  8 gm per 2 tablespoons<\/li>\n\n\n\n
  • Amaranth and quinoa:  8-9 gm per cooked cup<\/li>\n\n\n\n
  • Sprouted grains:  8 gm per 2 slices of Ezekiel bread<\/li>\n\n\n\n
  • Oats:  10-11 gm per uncooked cup<\/li>\n\n\n\n
  • Wild rice:  7 gm per cooked cup<\/li>\n\n\n\n
  • Chia seeds:  4.7 gm per oz<\/li>\n\n\n\n
  • Nuts:  5-7 gm per oz<\/li>\n\n\n\n
  • Vegetables (e.g., spinach, corn, sweet potatoes, broccoli, Brussel sprouts, asparagus):  4-6 gm per cooked cup<\/li>\n<\/ul>\n\n\n\n

    Complete protein sources are those which contain all of the amino acids which humans cannot produce themselves and which must be obtained from foods. In addition to meat and dairy products, some plant-based foods also provide complete or nearly complete protein sources. These include soy, amaranth, quinoa, sprouted grains, buckwheat, spirulina, hemp seeds, nutritional yeast, mycoprotein, the combination of rice and beans, the combination of peanut butter and whole-grain bread, and the combination of pita and hummus.\u00a0<\/p>\n\n\n\n

    Conclusion<\/p>\n\n\n\n

    Obviously, there are many non-meat sources of protein from which to choose. Food choices can be based on your personal preferences, as well as your other dietary priorities. For example, if incorporating more fiber into your diet is a priority, plant-based sources of protein, such as legumes, nuts, and whole grains would be good choices. Dairy products, soy, other legumes, and dark leafy greens would be good choices if you want to add more calcium to your diet.\u00a0<\/p>\n\n\n\n

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