The healthiest sources of protein

When it comes to foods that prevent or promote disease, experts know less about dietary protein than they do about fats and carbohydrates. Still, large ongoing studies have revealed some connections between the type of protein people eat and their risk for particular illnesses. And other studies are under way to find out whether some sources of protein are especially good for you.

Of particular interest is whether protein from vegetable sources — such as soy, lentils, beans, and nuts — is healthier than protein from meat, which is a major source of protein in the Western diet. Some evidence suggests that eating a lot of vegetable protein may lower the risk for heart disease. In an analysis of Nurses' Health Study data, a low-carbohydrate diet moderately lowered the risk of coronary heart disease, but only when the fat and protein came from vegetable sources, according to an article published in 2006 in The New England Journal of Medicine. When it comes to bone health, on the other hand, there seems to be no consistent evidence for superiority of vegetable over animal proteins on calcium metabolism, bone loss prevention, or reduced risk of bone fractures.

There isn't enough scientific evidence to state definitively that vegetable protein in itself is better for you than meat protein, but there are still reasons to favor protein-rich vegetables. In particular, vegetable protein comes in healthier packages than meat protein. Meats may have large amounts of protein, but they also contain large doses of saturated fat and some trans fats. If you do eat meat for protein, eat only small portions, and choose lean cuts. Another reason to opt for vegetable protein sources is that they provide fiber, which has several health benefits.

Healthy Eating
As research continues to show links between diet and diseases like cancer, diabetes, and heart disease, it's clear that "eating a balanced diet" is no longer the most important nutrition goal. With Healthy Eating: A guide to the new nutrition, a special report from Harvard Medical School, learn how the latest research has resulted in a new healthy eating pyramid, a new concept of good fats and bad fats, and a greater understanding of how foods  influence health and longevity. Use this research to make the perfect healthy diet plan for you.

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