4 Healthier Substitues for Red Meat

With cardiovascular and obesity rates on the rise, people around the world are looking for healthier substitutes for red meat. In order to achieve optimal results when choosing a substitute, be sure to be a savvy shopper and consumer, and choose the product in its most natural form.

1. Poultry

Poultry is probably one of the most well known healthy substitutes for red meat. Poultry is often touted as being low in fat and calories, and therefore much healthier than beef. While some types of poultry is very healthy, it is important to understand that not all types of poultry is created equal. When choosing poultry, always go for white meat that does not have any skin.

Dark meat is typically not only higher in calories, but can contain relatively high amounts of saturated fat. In addition, poultry that has been cooked with the skin on traps fat into the meat of the bird, thereby increasing the calorie and fat content. Being a wise shopper and consumer is very important when choosing poultry as a substitute for red meat.

2. Fish

Fish is another popular healthy substitute for red meat. Like poultry, fish is relatively low in calories and fat, thereby making it a great choice for adults and children alike. In addition, like chicken, it is important to understand that just because something comes from the ocean, it doesn’t mean that it is necessarily healthy for you. Shrimp, lobster and other types of shellfish, for example, are very high in cholesterol, which can be just as dangerous to your health as highly fatty foods.

When choosing fish, avoid shellfish, and try to choose items that are in their most natural state. This means free from added seasonings are flavorings that can increase the fat, calorie, and sodium content.

3. Tofu

Tofu is another popular healthy substitute for red meat. Tofu is great because it is made from soybeans, which are low in fat, calories and sodium. When choosing tofu, try to think of what type of food you are replacing with the tofu, and then choose the right consistency of tofu. For example, if you are making tofu-stir fry, which you would traditionally use beef for, you should find a relatively firm tofu in order to more closely resemble the texture of beef.

4. Beans

Finally, beans are one of the best, healthiest substitutes that you can find for red meat. Like tofu, beans are a relatively fat-free food, making them a great choice for people who are concerned about the development of cardiovascular disease of obesity. In addition, beans contain high amounts of protein, which is necessary to help keep your strong and energized.

When choosing beans as a substitute for red meat, be aware that you have a variety of options to choose from. Not only are there a number of different types of beans that you can eat, but they can be prepared in a number of ways. For example, it doesn’t matter if you like your beans in salads, cooked or combined to form hummus. All of these products still contain high amounts of dietary protein.


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