Meat and eggs are the most well-known and preferred proteins by people within regular nutritional consumption, but that is not the only one. On the contrary, there are other sources of very good quality proteins.

In this sense, epidemiologist Tim Spector, professor at King's College London, highlights the need to diversify protein intake. Instead of focusing solely on common foods like meat and eggs, he suggests exploring less conventional but equally effective options, reports El Confidencial.

“Most focus on eggs and meat when thinking about protein, but there are many other sources of good quality protein,” he notes.

Plant proteins and microbiota

Plant protein sources, such as beans and legumes, play a vital role in providing fiber. This fiber is crucial for the maintenance of the intestinal microbiota, promoting balance and digestive health.

Among the alternatives, the epidemiologist mentions, in addition to beans and legumes, mushrooms and whole grains such as quinoa or pearl barley.

Spector points out that a significant percentage of the population, approximately 90%, is deficient in fiber. This deficiency can have negative repercussions on digestive well-being and overall health.

Strategies to improve diet

The expert suggests not eliminating foods from the diet, but rather expanding the variety.

Incorporating whole grain products, such as quinoa and pearl barley, not only enriches the diet with quality protein, but also contributes essential nutrients such as fiber.

Risks associated with high animal protein intake

A diet high in animal protein may be safe in the short term for healthy people, but it is associated with several risks — especially if consumption is high, is mostly red or processed meat, or there are pre-existing conditions such as kidney disease, hypertension or diabetes.

Main risks:

Who should be more careful:

Practical recommendations:

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