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Dietary Protein Source and Heart Disease

Sharon Palmer

I’ve always counseled that when it comes to making protein choices, it’s the protein package—all of the things that come along for the ride with a protein, such as toxins produced in processing, saturated fat, sodium, and dietary cholesterol. That’s why plant-based proteins are such great choices, offering an array of nutrients, such as fiber, vitamins, minerals, healthy fats, and phytochemicals. Research continues to support this idea, too. A study of dietary proteins, published in the International Journal of Epidemiology, found that red meat consumption can increase the risk of heart disease by 60%, while eating nuts and seeds can reduce it by 40%. In this study, similar associations were not found for other dietary sources, including fruits, grains, legumes, processed foods and vegetables. However, many other studies have found benefits for swapping out red meat with grains and legumes.

Read the full study here.

For more plant-based protein recipes, check out the following:

Savory Steel Cut Oats with Spinach, Mushrooms, and Tofu
Thai Tofu Veggie Noodle Bowl
Grilled Spicy Asian Tofu

Image: Pistachio Turmeric Rice Power Bowl, Sharon Palmer, MSFS, RDN

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