Walk down the road and ask a random stranger to list three sources of protein. The odds that animal proteins would be listed for all three is very high. There is a misconception that pure protein sources are limited to animal flesh especially beef, chicken, fish, etc. However, this is far from the truth. Almost all plants have some amount of protein thus, we do not have to depend solely on other animals to get our recommended daily proteins.
No doubt, meat is a good source of energy, essential nutrients, and micronutrients. That said, there are numerous risks involved in a diet high in meat especially red meat. Experts’ advice that the ideal portion of meat should not be more than the size of the palm of your hand because anything more than that can increase the chance of heart disease, certain cancers, vision loss, brittle bones, constant constipation, and so on.
For a healthy balanced diet, we, as a nation, need to learn to substitute meat with plant proteins. It is not necessary that you get your protein intake from only meat. There are other healthier options as well that will not only provide you with the required amount of protein but also help lower these risks associated with meat and its high-protein diet effects. Some other healthy sources of protein include:
Lentils: 8.84 grams of protein per 1/2 cup.
Chickpeas: 7.25 grams of protein per 1/2 cup.
Peanuts: 20.5 grams of protein per 1/2 cup.
Almonds: 16.5 grams of protein per 1/2 cup.
Spirulina: 8 grams of protein per 2 tablespoons.
Quinoa: 8 grams of protein per cup.
Rice and beans: 7 grams of protein per cup.
Potatoes: 8 grams of protein per serving.
A single stalk of broccoli: 4 grams of protein.
Kale: 2 grams of protein per cup.
5 mushrooms: 3 grams of protein.
Green peas: 9 grams of protein per cooked cup.
Oatmeal: 6 grams of protein per 1/2 cup.
Peanut butter: 7 grams of protein per 2 tablespoons.
Chia seeds: 4 grams of protein per 2 tablespoons.