This story has been updated since it was originally published on 2/18/23 to include an additional item
Getting enough protein every day is an essential part of maintaining a healthy diet, and this is especially true if you’re trying to shed a few pounds. Your body needs ample amounts of protein in order to carry out a range of functions, from digestion to building and repairing muscles. However, some types of protein are healthier for you than others. In fact, experts warn that consuming too much red meat could take a serious toll on your body over time and may even lead to complications like heart disease. Making healthy decisions like cutting out red meat becomes especially important as you age and your risk of disease increases, which is why you may want to be particularly cautious about what you’re eating if you’re over 40.
Luckily, there are plenty of healthier protein options that can help you keep your body in great shape and maybe even help you live longer when you switch them out with red meat. To discover some of the best lean, nutritious proteins out there, we asked Trista Best, nutritionist for Balance One Supplements, and dietitian Krutika Nanavati. They told us that poultry like turkey and chicken, along with plant-based options, are always a great way to go. Learn more below!
1. Poultry
If you’re looking for a great, high-protein option that doesn’t come with all of the health risks and fat content of red meat, Best says poultry like chicken and turkey is one fantastic choice. “Poultry, including chicken and turkey, are excellent sources of protein,” she tells us, pointing out that “they are unique in that they can be prepared in a wide variety of ways to keep their fat content low. These include grilling, baking, and roasting to name a few.” Check out some of our favorite chicken recipes for inspo!
If you think about it, practically anything you can do with red meat, you can also do with poultry. Just think about all the possibilities: You can use ground turkey for tacos, you can throw some chicken on the grill, and you can even make a turkey burger or turkey bacon. When you consider all the health benefits of this swap, we think it’s more than worth it to at least try it out for a few meals a week. You may be surprised by how great it tastes, too!
2. Plant-Based Proteins
Protein isn't just about meat; there are a lot of amazing plant-based options that can make a perfect alternative to red meat. Whether you're trying out "meatless Mondays," making the switch to a meat-free diet, or just looking to fit more veggies into your meals, plant-based proteins are always a good idea.
Nanavati recommends beans, lentils, and tofu. She points out that these meat-free options are not only better for your heart than red meat, but also packed with benefits that your whole body will love thanks to the nutrients they bring to the table. They can even help you lose weight. "Fiber promotes satiety and keeps you fuller for longer, aiding weight management," she points out. So many wins all around!
Risks of red meat
Okay, so the experts have told us that poultry is better for you than red meat. But what, exactly, are the risks of overdoing it in the red meat department? According to Best, heart disease and obesity are two of the top concerns. “Heart disease and obesity are the main diseases associated with a diet high in red meat,” she says. “This is because of the meat's high saturated fat content which leads to an increase in cholesterol and artery blockages along with triglycerides.” Yikes!
Of course, not all fat is bad, but the saturated variety, especially in high amounts like the kind found in red meat, poses a range of health risks. “Saturated fats lack a double bond between the individual carbon atoms that connect the fatty acids, while unsaturated fatty acid has at least one, sometimes more, carbon atoms that provide a connection,” Best explains.
For this reason, limiting your intake of saturated fats as much as possible is essential if you want to keep your heart (and your whole body) in great shape. And making healthy swaps like choosing chicken or turkey over red meat is one great way to do that–your body will thank you for it!
