Las 10 mejores proteínas en base a vegetales según Every Day Health Magazine

When you hear the word «protein,» you likely think of a chicken breast or a hunk of steak. That makes sense — meat is one of the most common sources of this macronutrient, according to the Heart Foundation.

But meat is not the only source of protein.

Indeed, it’s entirely possible to get the protein you need each day without eating poultry, beef, or pork. “When done thoughtfully, individuals can meet their protein needs exclusively from plant-based sources,” says Nathalie Sessions, RD, the founder of Nutrition Sessions in Pearland, Texas.

Health Benefits of Swapping Animal Protein for Plant Protein

One perk of animal protein is that it’s a complete source — meaning it provides the nine essential amino acids our bodies can’t make, according to Cedars-Sinai. But several plant sources also meet this criterion. Here are some of the benefits to reducing your meat consumption and filling up on plant proteins.

Lose Weight

Plant-based diets, such as a low-fat vegan diet or even a less-strict omnivore diet led to weight loss among study participants who were overweight or had type 2 diabetes or cardiovascular disease, according to a review of 19 randomized controlled trials published September 30, 2020, in Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy.

Protect the Environment

A 2019 report in The Lancet notes that following plant-based diets such as vegan and vegetarian diets — which source protein from plants, not meat — are associated with reduced greenhouse gas emissions.

Boost Your Heart Health

When it comes to red meat, the benefits of plant alternatives arguably get even more impressive. “Some studies have linked red meat with an increased risk of heart disease and type 2 diabetes, partly due to the saturated fat content,” Sessions says.

Indeed, a randomized controlled trial published in July 2019 in the American Journal of Clinical Nutrition found that among diets with red meat, diets with white meat, and diets with plants, the plant-based diets had the most positive effects on LDL or “bad” cholesterol levels. Per the American Heart Association, replacing saturated fat with healthier fats, such as polyunsaturated and monounsaturated fat, can benefit cholesterol levels.

Meanwhile, a review of 15 randomized controlled trials with 856 total participants published May 29, 2020, in Nutrients found that omnivorous dieters — people who eat both plant and animal proteins — had higher diastolic and systolic blood pressure numbers than vegetarians. Lower blood pressure can make for a healthier ticker and a lower risk of heart disease, according to the Centers for Disease Control and Prevention (CDC).

Lengthen Your Life

A cohort study published February 3, 2020, in JAMA Internal Medicine of nearly 30,000 adults in the United States found that processed and unprocessed red meat and poultry, but not fish, were associated with a greater incidence of heart disease. The researchers also reported that consumption of red meat of any kind was linked with death from any cause, though poultry and fish were not.

The National Institutes of Health also reports that red meat consumption may shorten your life. The group recommends swapping it out of your diet in favor of healthier protein sources, which may include fish and poultry without skin, but also plants. A study published February 8, 2022, in PLOS Medicine found that individuals who tended to eat more plant-based foods like whole grains, fruits, veggies, legumes, and nuts, while cutting back on refined grains, red and processed meats, and sugary drinks could extend their life span by several years. For example, such changes at age 60 could result in a life lengthened by 8 years for women and nearly 9 years for men, researchers estimated. That said, researchers noted they lacked data on the effects of white meat, eggs, and oils, and other lifestyle changes that could affect longevity.

You may be wary of scaling back on animal proteins for fear of nutrient deficiencies. But if you follow a diet with a variety of foods, it’s possible to get your fix of all the amino acids your body needs to perform at its best, notes Cedars-Sinai.

“No one needs to eat red meat to be healthy,” Sessions says.

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