This story alone should not be used as health advice. Speak to your doctor for the best plan for your personal wellbeing.
Protein is an essential part of a balanced diet, but the type of protein you choose is crucial. Certain types of meat may contribute to chronic inflammation, particularly when they’re eaten frequently. According to Harvard Health, processed meats like bacon, sausage, and hot dogs are among the foods associated with inflammation, which can increase the risk of several chronic health conditions over time. Research also suggests that diets high in processed foods may be linked to higher levels of inflammatory markers in the body.
The good news is that you don’t have to give up protein to support your overall health. Nutrition experts say there are plenty of nutritious alternatives that can help you meet your protein needs without relying on processed meats. From lean poultry and eggs to fiber-rich beans and omega-3-packed fish, these five options offer plenty of variety for your meals.
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Processed meats can cause inflammation
Most natural sources of protein are just fine for the body and don't interfere much with inflammation and flare-ups in your body. However, there is one that nutritionists and health experts have been warning people about for years, as it is known to not only cause inflammation, but also make it worse.
"The meats most associated with higher inflammation tend to be highly processed options like bacon, sausage, hot dogs, deli meats, and cured or smoked products," says Kathleen Benson, CSSD, CPT, RDN at VNutrition. "These typically contain higher levels of saturated fat and sodium that may contribute to oxidative stress and inflammation when eaten frequently. Red meats that are cooked at very high temperatures can create compounds that may also contribute to inflammation over time."
Luckily, there are plenty of grate protein alternatives to choose from!
1. Poultry
If you are a 'meat' person, another one of the best protein sources you could choose to lower your risk of inflammation is lean poultry like chicken or turkey. When these meats aren't processed and cooked from home, they can easily fill you up and lower the amount of added fat you take in. It's essential to pay attention to how you prepare these meats, as they can easily turn into something less healthy if fried or smothered in sugary sauce. But cooking them with seasonings and a light amount of oil sets you up for success.
2. Beans
One food that's trending right now and should not be underestimated is beans. Beans are a super powerful food, as they're packed with protein and fiber at the same time, making them a nutritious and solid addition to any meal, and a much better swap for processed red meat.
Add beans to a salad, create a bean salad with other veggies and cheese that can marinate in your fridge throughout the week, try homemade black bean burgers, etc.
3. Eggs
Although the price of eggs continues to be a pain for many American families, eggs are still one of the most powerful, bioavailable sources of protein you could get at the grocery store. Like fish, they're also very versatile, and aside from being enjoyed on their own, you can add them to other dishes for the added protein. You can have breakfast for dinner, enjoy hard-boiled eggs over a salad for lunch, etc.
Benson adds that eggs "generally have a more favorable fat profile compared to processed red meats."
4. Fish (Especially Fatty Fish)
One of the best ways to switch up the meat you eat during the week and get in some solid, omega-3 fats with your meals is by eating fish instead of red, processed meats. Fish is lighter, very versatile, and contains lots of nutrients. Try swapping your steak or fried chicken for fatty fish like salmon or other accessible ones like tuna to get in some added benefits and reduce your risk of inflammation.
"Fatty fish provide omega-3 fatty acids that have been consistently linked to reduced inflammatory markers," says Benson.
5. Lentils
Just like beans, lentils are another example of a power-packed food. Although they're small, they are mighty. Lentils are popular this time of year, as they can be used in super hearty and warm dishes like soups and stews. Another bonus is that they're super affordable, making them a reliable pantry staple that's packed with protein and nutrients.
"Plant-based proteins offer fiber and other plant compounds that support the gut microbiome, which plays a role in inflammation," explains Benson.
