While protein can be obtained from a variety of different sources, for decades various forms of meat have been the staples of dietary consumption. Many individuals are unaware of the fact that protein is abundant in several other forms of food outside of animal products.
Related: Vegan Diet Plan for Muscle Building
A new study that was recently published indicated that eating meat - and specifically red meat -may be linked to a higher risk of death. While this information is nothing wildly new, as doctors have known about the potential side effects of red meat for years, it is important to take any study with a grain of salt.
What other factors may contribute to health problems? Was the study conducted by a bias source? Was it funded with the intention of arriving at a certain conclusion?Take for example early studies about the cardiovascular side effects of coffee consumption. For years researchers believed a correlation existed between coffee and heart disease when in fact a third variable smoking cigarettes was really the true contributing factor.
When it comes to red meat consumption, the study should be viewed in the same manner. Are people that eat red meat also likely to consume high amounts of other fatty foods that contribute to health risk factors? Was the study funded by a vegan/vegetarian group?
The researchers found that consumers of red meat with an increased risk of death also participated in other harmful lifestyle habits including smoking, heavy drinking, and physical inactivity. Nonetheless if you are aiming to limit your intake of animal based protein products there are several options you have available to meat your protein goals.
Plant Based Protein Sources
#1 - Brown RiceBrown rice is made with whole grains and inherently a popular source of plant based protein. Brown rice is also a great complex carbohydrate source to consume with other forms of protein as a part of a post workout meal.
Furthermore, rice is one of the least expensive foods available by volume that can be cooked in mass quantities without hurting the wallet. Pounds and pounds of rice can be purchased for only a few dollars.
#2 - QuinoaQuinoa is similar in texture to its other whole grain counterparts but contains even more protein. Quinoa is somewhat bland in flavor but is great for adding volume to meals and absorbs the flavor of the foods it is mixed with.
#3 - PeasPeas are one of vegetable sources that are high in protein and are chalked full of micronutrients.
#4 - BroccoliBroccoli contains very high levels of protein especially for a vegetable. Broccoli is easy to prepare and goes with almost any main dish.
#5 - Black beansBlack beans can be used in salads, Mexican dishes, or simply as a standard side dish.
Furthermore, in addition to being high in protein, these tasty side items also are full of fiber thereby improving digestion and overall health.
#6 - NutsAlthough nuts contain moderate to high amounts of fat, they also contain a solid amount of protein. Be careful as most any form of nuts is calorically dense and limit yourself to about a handful per serving.
Nuts are one of the best natural forms of fat part of a healthy balanced diet.
#7 - Plant based protein powder
If you do not want to include whey protein in your diet, there are several alternatives available designed to meet your needs. One of which is High Performance Nutrition Pro-Zero which contains non-animal based forms of complete proteins.
While meat may be consumed in moderate amounts there are several forms of plant based proteins available to meet your dietary needs. Having a number of diverse protein sources will help aide you in meeting your dietary needs.
Be sure to follow me on Instagram @ryanrodal and subscribe on YouTube to MuscleMinds for more dietary tips and nutritional information.