Nick Degomme
For health or other reasons, many people are choosing to not include meat in their diet. Meat is the most well-known source of protein but there are plenty of other foods that supply protein as well. Protein is essential to a healthy and properly functioning body. Protein helps the body produce cells and enzymes that keep the immune systems working correctly. Protein also maintains healthy hair, skin and nails as well as muscles and bone.
Proteins also interact with nutrients by binding with them and carrying certain vitamins and minerals including iron, copper, calcium, Vitamin A, and vitamin D. As a result, inadequate protein intake may impair the function of these nutrients.
The secret to finding high-protein foods is through amino acids; amino acids are the building blocks to protein. One excellent source for non-meat protein is nuts and seeds.
Both are filled with not only excellent amounts of protein but also contain fatty acids that are good for the heart and antioxidants; nuts and seeds are great for cancer and heart disease prevention. However you must keep in mind that though nuts and seeds are great sources for protein they hold a large amount of fat as well. Eating in small servings or adding to meals is the best way to ingest these foods.
Legumes are another great source of protein, especially for vegetarians or vegans. Legumes are dried beans such as lentils, split peas, navy and black beans, kidney, lima and pinto beans as well as garbanzo beans. These beans and peas also have iron and fiber as bonus nutrients. Legumes can replace meat in burritos, soups and stews and can be used as a spread on sandwiches. Quinoa is another option, considered a complete-protein grain. Quinoa has nearly the amount of protein that legumes have, but not the carbohydrates. It is a great source of calcium and is also gluten-free – so works well of vegetarians and vegans.
The most comparable protein source to meat is soybeans and soybean products. Though soybeans are relatively new to the U.S., soybeans have been used in Asia for thousands of years. Most people think of tofu when soybeans are mentioned but other forms are cooked soybeans and edamame. Recently, many meat-like soy products have started to be sold in supermarkets like faux chicken and burgers.
For those that are not vegetarian or vegan, there are other nutritional options for protein than meat. Cheese, milk and yogurt are great ways to add protein to your diet, and easy to consume as a snack or add to a meal. The lower fat and caloric versions of milk, cheese and yogurt still deliver the same or more protein than do the whole fat versions. Eggs are one of the more perfect protein foods. If you make an omelet without the yolk you still receive 5 grams of protein from the egg white and none of the fat.
As you can see there are a multitude of options for non-meat protein sources. Most of these can easily added to recipes and meal in simple ways. Some examples are substituting plain, non-fat yogurt for sour cream; making burritos with black beans instead of beef; creating a spread from garbanzo beans that can be added to a veggie sandwich; adding beans and legumes to soup acts as a protein but also thickens the soup from their starch.
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