Yahoo Lifestyle This Is The Healthiest Source Of Protein, According To A New Dietary Report
Protein is the key to keeping you full and energized. But when it comes to the source, some proteins stand above the rest, according to a new report from an advisory committee to the United States Department of Agriculture (USDA) and United States Department of Health and Human Services (HHS).
In the recommendation, the committee suggests that people ramp up their bean consumption to at least 2.5 cups of beans and lentils a week. (The current guidance is 1.5 cups a week.)
To be fair, most Americans aren’t big bean eaters, but the country's top dietitians and nutritionists are hoping to change that. Here’s what to know about the latest suggestion, plus what to consider when deciding on a protein source.
What is the healthiest source of protein?
Beans and legumes are the healthiest source of protein, advisory committee member Christopher Gardner, PhD, a research professor of medicine at the Stanford Prevention Research Center, told CNN. In fact, the Scientific Report of the 2025 Dietary Guidelines Advisory Committee is recommending that people start with eating beans, peas, and lentils before meat.
“What we’re recommending is that the protein section of MyPlate, the government’s food guide on how to eat a healthy diet, start with beans, peas and lentils. We advised that meat, including lean meat, should be moved to the end of the protein list,” Gardner said. “That has to do with fiber; There’s no fiber in meat.”
Among other things, fiber has been linked to a lowered risk of heart disease, decreased cholesterol levels, and better blood sugar control, per the National Institutes of Health (NIH).
Why are legumes so healthy?
In case you’re fuzzy on the details, legumes are a category that includes several popular beans and peas, like lentils, chickpeas, edamame, and peanuts.
Legumes are rich in protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc, according to the U.S. National Library of Medicine. Eating legumes may also help to lower your blood sugar and blood pressure, and these veggies also contain antioxidants to help prevent cell damage, per the U.S. National Library of Medicine.
What are some other healthy sources of protein?
There are a few food sources that are high in protein and are known to be good for you. According to Harvard Health, those include:
Nuts and seeds
Lean meats like chicken and turkey
Fish
Dairy products like milk and yogurt
Soy products
There are a bunch of different ways to add beans to your diet, including in soups, sauces, salads, and even smoothies. The best way to is to experiment with different recipes—you can ramp up your legume consumption from there.
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