Red meat is a high-quality protein source. Several observational studies have linked red meat consumption to an increased risk of heart disease, stroke and early death 7 , 8 , 9. However, further research has suggested that the problem is not with all red meat, but rather with processed red meat.
In a large observational study including , individuals, processed meat was linked to an increased risk of death, with no effect for unprocessed red meat Another study involving over 34, women made similar observations. In this case, processed meat was associated with heart failure Also, a large review of 20 studies found that processed meat was associated with an increased risk of heart disease and diabetes. Again, no association was found for unprocessed red meat Additional studies have confirmed that unprocessed red meat consumption is not linked to heart disease 13 , Furthermore, the health risks associated with processed red meat are not linked to fish and other meats, such as turkey and chicken.
Processed red meat is associated with an increased risk of disease. Unprocessed red meat and other lean meats are generally healthy. Studies suggest vegetarians tend to have a lower body weight, lower cholesterol and lower blood pressure levels.
They also have a lower risk of stroke, cancer and death from heart disease than non-vegetarians A study found that a diet rich in protein about half from plants lowered blood pressure, cholesterol levels and the risk of heart disease more than a standard diet or a healthy high-carb diet The EcoAtkins trial found that a low-carb , high-plant protein diet helped lower cholesterol and blood pressure more than a high-carb, low-fat diet One small study of people with type 2 diabetes found that replacing 2 servings of red meat with legumes 3 days per week improved cholesterol and blood sugar However, another small 6-week study of diabetics compared a diet high in plant protein with a diet high in animal protein.
Additionally, vegetarians can find non-heme iron in eggs. Plant-based meat replacements also tend to contain ample amounts of non-heme iron: various veggie and black bean burgers , plant based chicken nuggets , and even vegan seafood are great sources. Toxicity from iron overload is a real thing. The Upper Level of iron is set at 45 mg per day.
Because of the risk of overdoing it, it is not recommended that you take iron supplements unless you have an iron deficiency or difficulty absorbing iron. It is your best bet to ask your doctor or dietician before going to the drug store. Symptoms for iron deficiency and anemia include fatigue, weakening of your immune system, brittle nails, cold hands and feet, and delayed cognitive function.
Those who don't consume heme iron are more likely to face iron deficiency. Non-heme iron is naturally regulated by the body , but it is not as easily absorbed. Consuming vitamin C and other organic acids alongside non-heme iron will help with the absorption process. Vitamin C stores non heme iron in a form that is more easy to absorb. Since non-heme iron is not as easily absorbed, it is important to be aware of the vitamins and minerals you are receiving when cutting back on meat and seafood.
Add the seeds to homemade trail mix or bread or muffin recipes, or use them as a crunchy topping for yogurt, cereal, or salad. You may also try them alone for a quick and healthy snack — 1 ounce packs 7 grams of protein. A common sushi sidekick, a cup of these raw green soybeans contains about 9 mg of iron, per the USDA , making them an excellent source of the nutrient.
A cup of soybeans is also a good source of copper and an excellent source of manganese and fiber, as well as provides plant-based protein. Largeman-Roth recommends including soybeans in stir-fries or making an edamame dip. Soy beans make a tasty addition to pasta dishes, too, or you can simply enjoy them on their own, steamed and sprinkled with a little sea salt.
Boiled black beans serve up 3. To rev iron absorption, pair them with healthy fare such as kale , bell peppers, broccoli , or cauliflower. As MedlinePlus notes, those foods are high in vitamin C, which is a nutrient that aids the absorption of non-heme iron.
Add beans to a salad, puree them into a dip to eat with raw veggies, or toss them into a stir-fry. The recipe possibilities for a can of black beans are endless! Another legume worth an honorable mention in the iron department is lentils. Cooked lentils offer an excellent source of the mineral with about 6. And they offer Fiber may help lower cholesterol and stabilize your blood sugar, according to the Harvard T. Lentils are also an extremely versatile ingredient in the kitchen — they're a great addition to everything from soups and salads to burgers and chili.
No matter how you prepare it, spinach is an excellent source of iron. The results also indicated that eating more plant protein may help to reduce this risk and others. Athletes and others looking to increase muscle mass and reduce the amount of time it takes to recover from exercise often pay close attention to their protein intake.
Many athletes turn to whey protein for building muscle. This type of protein is easier for the body to break down and absorb, which can give whey an edge over other sources, such as meat, eggs, and vegetables. Regarding plant-based sources, one study suggests that that rice protein isolate may offer similar benefits to whey protein. Many people recommend consuming a combination of plant-derived proteins after a workout.
This can provide the body with a range of amino acids. Simply getting enough protein in the diet may be more important than focusing on the kind of protein. One study found that including above-average levels of protein in the diet improved signs of muscle health, such as lean mass and strength in the quadriceps.
The researchers noted that the amount of protein was more important than the type. However, some sources of protein may be better for general health. For example, fish and white meats tend to contain less fat than red meats.
For many people, the choice between animal and plant proteins involves a range of considerations. Rather than focusing on a single type of protein, it may be better to focus on eating a wide variety of foods.
This can help ensure that a person gets a healthful balance of amino acids and other vital nutrients. Anyone with specific questions about protein requirements and sources should speak with a dietitian. Protein is one of the three nutrients that the body needs in large quantities. It is essential to maintain and build body tissues and muscle.
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