Just Eat Meat That's All You Have to Eat Have Some Beef and Fish and Eggs

Protein is an essential macronutrient, but non all nutrient sources of protein are created equal, and you may not need as much as you recall. Learn the basics nigh protein and shaping your diet with good for you protein foods.

Jump to:
–What is protein?
–How much poly peptide practise I need?
–Information technology's all about the poly peptide "package"
–Research on protein and human health
–Poly peptide foods and the planet
–The bottom line: choosing healthy protein foods
–[Quiz] Test your poly peptide knowledge!

What Is Protein?

Protein is institute throughout the body—in musculus, os, pare, hair, and virtually every other body part or tissue. Information technology makes up the enzymes that power many chemic reactions and the hemoglobin that carries oxygen in your claret. At to the lowest degree 10,000 different proteins brand y'all what you are and keep yous that way.

Protein is made from twenty-plus bones building blocks chosen amino acids. Because we don't store amino acids, our bodies make them in two different means: either from scratch, or past modifying others. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must come from food.

How Much Poly peptide Do I Need?

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of poly peptide for every kilogram of body weight per day, or merely over 7 grams for every xx pounds of body weight. [1]

• For a 140-pound person, that means about 50 grams of protein each day.
• For a 200-pound person, that means almost lxx grams of protein each day.

The National Academy of Medicine too sets a wide range for acceptable protein intake—anywhere from 10% to 35% of calories each 24-hour interval. Across that, there'due south relatively fiddling solid information on the ideal amount of protein in the nutrition or the healthiest target for calories contributed by poly peptide. In an assay conducted at Harvard amidst more than than 130,000 men and women who were followed for upward to 32 years, the percent of calories from full protein intake was not related to overall mortality or to specific causes of expiry. [2] Still, the source of poly peptide was of import.

What are "complete" proteins, and how much do I need?

"Pure" protein, whether derived from establish or animal foods, probably has similar effects on health, although the mix of amino acids can have wellness implications. Some proteins plant in food are "complete," significant they incorporate all 20-plus types of amino acids needed to make new protein in the body. Others are incomplete, lacking one or more of the nine essential amino acids, which our bodies can't make from scratch or from other amino acids. Animal-based foods (meat, poultry, fish, eggs, and dairy foods) tend to be good sources of consummate protein, while plant-based foods (fruits, vegetables, grains, nuts, and seeds) often lack 1 or more essential amino acid. Those who abstain from eating animal-based foods tin eat a variety of protein-containing plant foods each day in order to become all the amino acids needed to make new protein, and also choose to incorporate complete found proteins like quinoa and chia seeds.

Information technology's important to note that millions of people worldwide, particularly young children, don't get enough poly peptide due to food insecurity. The effects of poly peptide deficiency and malnutrition range in severity from growth failure and loss of musculus mass to decreased immunity, weakening of the heart and respiratory organisation, and expiry.

However, information technology's uncommon for healthy adults in the U.S. and most other developed countries to accept a deficiency, because there's an affluence of plant and brute-based foods full of protein. In fact, many in the U.S. are consuming more than enough protein, especially from animal-based foods. [three]

Information technology's All About the Protein "Package"

When nosotros consume foods for protein, we also consume everything that comes aslope it: the different fats, fiber, sodium, and more. Information technology's this protein "package" that's likely to make a difference for health.

The table below shows a sample of food "packages" sorted by protein content, aslope a range of components that come up with it.

Table: Comparing poly peptide packages

To call out a few examples:

• A iv-ounce broiled sirloin steak is a dandy source of protein—about 33 grams worth. Only it also delivers about 5 grams of saturated fat.
• A 4-ounce ham steak with 22 grams of protein has only 1.6 grams of saturated fat, merely it's loaded with ane,500 milligrams worth of sodium.
• iv ounces of grilled sockeye salmon has about 30 grams of protein, naturally low in sodium, and contains but over 1 gram of saturated fat. Salmon and other fatty fish are also excellent sources of omega-3 fats, a type of fat that's specially good for the heart.
• A cup of cooked lentils provides about 18 grams of protein and 15 grams of fiber, and it has virtually no saturated fat or sodium.

What about protein powders?

Powdered protein tin can come from a variety of sources, including eggs, milk (eastward.g., casein, whey), and plants (e.g., soybeans, peas, hemp). Some protein powders incorporate protein from multiple sources; for instance, a vegan selection might include protein derived from peas, pumpkin seeds, sunflower seeds, and alfalfa. Like other dietary supplements, poly peptide powders are not regulated by the U.S. Food and Drug Administration for safety. They can ofttimes contain non-poly peptide ingredients, including vitamins and minerals, thickeners, added sugars, non-caloric sweeteners, and artificial flavoring. If yous cull to consume protein powder, it is important to read the nutrition and ingredient labels beforehand, as products may incorporate unexpected ingredients and large amounts of added sugars and calories.

Larn more about poly peptide powders and other workout supplements

Research on Poly peptide and Health

Available prove indicates that information technology's the source of protein (or, the protein "package"), rather than the amount of protein, that likely makes a difference for our wellness. Y'all can explore the research related to each affliction in the tabs below, but here'due south the evidence-based takeaway: eating healthy protein sources similar beans, nuts, fish, or poultry in place of red meat and processed meat can lower the run a risk of several diseases and premature death.

Center affliction

Enquiry conducted at the Harvard Chan Schoolhouse of Public Wellness has constitute that eating even small amounts of ruby-red meat—especially processed red meat—on a regular footing is linked to an increased risk of centre disease and stroke, and the risk of dying from cardiovascular affliction or whatever other crusade. [iv-6] Conversely, replacing red and processed ruddy meat with healthy poly peptide sources such as beans, soy foods, nuts, fish, or poultry seems to reduce these risks. One of the reasons why plant sources of protein are related to lower risk of cardiovascular disease compared to protein from red meat and dairy is considering of the unlike types of fat in these poly peptide packages. Plant-based protein sources are more unsaturated, which lowers LDL cholesterol—an established take a chance cistron for heart disease. As well, establish sources contain no cholesterol. Other factors are probable to contribute to the lower take a chance, but this is a key factor.

• I investigation followed 120,000 men and women in the Nurses' Health Report and Health Professionals Follow-Upward Study for more than 2 decades. For every additional 3-ounce serving of unprocessed cherry meat the study participants consumed each day, their risk of dying from cardiovascular disease increased by 13%. [five]
  • Processed cherry-red meat was fifty-fifty more strongly linked to dying from cardiovascular disease—and in smaller amounts: every additional 1.5 ounce serving of processed red meat consumed each day (equivalent to one hot domestic dog or two strips of bacon) was linked to a xx% increase in the risk of cardiovascular disease death.
  • Cutting back on red meat could salvage lives: the researchers estimated that if all the men and women in the study had reduced their total scarlet and processed cherry-red meat intake to less than one-half a serving a day, 1 in ten cardiovascular disease deaths would have been prevented.
• In another report of 43,000 men that looked at both amount and sources of protein found that intake of total poly peptide was minimally associated with heart disease risk, but intake of protein from cherry-red meat was associated with higher hazard. [7]

• Another study—the beginning meta-analysis of randomized controlled trials looking at the health effects of ruby-red meat past substituting information technology for other specific types of foods—institute that diets that replaced red meat with healthy found proteins led to decreases in hazard factors for cardiovascular illness. [28]
  • The report included data from 36 randomized controlled trials involving 1,803 participants. The researchers compared people who ate diets with scarlet meat with people who ate more of other types of foods (i.east. chicken, fish, carbohydrates, or plant proteins such as legumes, soy, or nuts), looking at claret concentrations of cholesterol, triglycerides, lipoproteins, and blood pressure—all risk factors for cardiovascular affliction.
  • Researchers found that when diets with red meat were compared with all other types of diets combined, there were no significant differences in total cholesterol, lipoproteins, or claret pressure, although diets higher in reddish meat did atomic number 82 to higher triglyceride concentrations than the comparison diets.
  • However, researchers found that diets higher in high-quality plant protein sources such as legumes, soy, and nuts resulted in lower levels of both total and LDL ("bad") cholesterol compared to diets with crimson meat.

  In terms of theamount of protein consumed, in that location's testify that eating a relatively loftier-poly peptide diet may be beneficial for the heart, equally long equally the protein comes from a healthy source.

  • A 20-twelvemonth prospective report of over 80,000 women found that those who ate low-sugar diets that were loftier in plant-based sources of fat and protein had a xxx%lower hazard of center disease compared with women who ate loftier-carbohydrate, low-fat diets. [eight] However, eating a depression-carbohydrate diet high in animal fat or protein did not offer such protection.
  • Further evidence of the center benefits of eating good for you poly peptide in place of sugar comes from a randomized trial known every bit the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart). A healthy diet that replaced some carbohydrate with healthy protein (or good for you fat) did a better job of lowering blood pressure and harmful low-density lipoprotein (LDL) cholesterol than a higher carbohydrate diet. [9]
  • Similarly, the "EcoAtkins" weight loss trial compared a depression-fat, loftier -saccharide, vegetarian nutrition to a low-carbohydrate vegan nutrition that was loftier in vegetable protein and fat. Though weight loss was similar on the two diets, study participants on the loftier poly peptide diet saw improvements in blood lipids and blood pressure. [ten]
  • Of grade, occasionally a study will generate headlines because it establish the opposite effect. For example, one study of Swedish women who ate depression-saccharide, high-protein diets had higher rates of cardiovascular disease and expiry than those who ate lower-protein, college-carbohydrate diets. [11] But the study, which assessed the women's diets merely in one case and then followed them for xv years, did not wait at what types of carbohydrates or what sources of poly peptide these women ate. That was important because most of the women's poly peptide came from animal sources.

Diabetes

Again, the source of poly peptide matters more than poly peptide quantity when it comes to diabetes risk. Eating more carmine meat predicts a higher risk of type 2 diabetes, while consuming nuts, legumes, and poultry is related to lower take chances.

• A 2011 study institute that people who ate diets high in red meat, particularly processed red meat, had a higher risk of type 2 diabetes than those who rarely ate reddish or candy meat. [12] For each additional serving a 24-hour interval of red meat or processed cherry meat that report participants ate, their risk of diabetes rose 12% and 32%, respectively. Investigators as well establish that replacing a serving of red meat with i serving of nuts, low-fatty dairy products, or whole grains each day was associated with an estimated 16% to 35% lower gamble of type 2 diabetes.
• A related study also found that people who started eating more red meat than usual were had a fifty% higher risk of developing type 2 diabetes during the next four years, and researchers also institute that those who reduced red meat consumption had a 14% lower risk of type ii diabetes over a 10-year follow-up menses. [13]
• How meat is cooked may also touch on type 2 diabetes risk. In a study that tracked the wellness of over 289,000 men and women, researchers found that individuals who most frequently ate reddish meats and chicken cooked at high temperatures were i.v times more likely to develop blazon 2 diabetes, compared to those who ate the least. There was also an increased hazard of weight gain and developing obesity in the frequent users of high-temperature cooking methods, which may take contributed to the development of diabetes. Of note, this enquiry demonstrated that cooking methods might contribute to diabetes risk across the effects of meat consumption alone. [14] Larn more well-nigh this study.
• More evidence that the source of protein matters comes from a 20-year written report that looked at the relationship between depression-carbohydrate diets and type 2 diabetes in women. Low-carbohydrate diets that were high in vegetable sources of fat and protein were associated with a lower risk of type 2 diabetes. [15] Merely low-sugar diets that were high in animal sources of protein or fat did not show this do good.
• For blazon 1 diabetes (formerly chosen juvenile or insulin-dependent diabetes), proteins found in cow's milk have been implicated in the development of the disease in babies with a predisposition to the disease, only enquiry remains inconclusive. [16,17]

Cancer

When it comes to cancer, once over again, the source of protein seems to matter more than quantity.

• In the Nurse's Health Study and the Health Professionals Follow-Up Written report, every additional serving per day of cherry meat or processed cerise meat was associated with a x% and 16% college risk of cancer decease, respectively. [5]
• In October 2015, the Globe Wellness Organization (WHO)'s International Agency for Research on Cancer (IARC) concluded that consumption of processed meat is "carcinogenic to humans," and that consumption of cherry meat is "probably carcinogenic to humans." [18] The IARC Working Group (comprised of 22 scientists from 10 countries) reached these conclusions from an evaluation of over 800 studies.
  • Conclusions were primarily based on the evidence for colorectal cancer. Information as well showed positive associations between processed meat consumption and stomach cancer, and between red meat consumption and pancreatic and prostate cancer.
• A 2014 study also found a link between high consumption of red meat during boyhood and premenopausal breast cancer, while higher intakes of poultry, basics, and legumes were associated with lower risk. Using information on the wellness of 89,000 women (anile 24 to 43) followed over a 20-yr period, researchers institute a 22% higher risk of breast cancer in those who ate 1.5 servings of red meat per solar day while in high school, compared to those who only had one serving per week. Each boosted daily serving of red meat seemed to increase the risk of breast cancer by another 13%.  [19]
• How meat is cooked may too have implications for cancer run a risk. High-temperature grilling creates potentially cancer-causing compounds in meat, including polycyclic aromatic hydrocarbons and heterocyclic amines. Acquire about tips for healthy grilling.

Premature expiry

• In 2016, researchers reviewed poly peptide intakes of more than 131,000 women and men from the Nurses' Health Written report and Wellness Professionals Follow-up Study. Afterward tracking their diets for upwardly to 32 years, the authors institute that a higher intake of carmine meat, specially processed versions (sausage, bacon, hot dogs, salami), was linked to a modestly college risk of death, while a higher protein intake from plant foods carried a lower run a risk. [2] Learn more than nigh this written report.

Bone wellness

• Digesting poly peptide releases acids into the bloodstream, which the trunk usually neutralizes with calcium and other buffering agents. As a result, early inquiry theorized that eating lots of protein requires a lot more calcium – which may be pulled from os. A 2009 systematic review constitute that this doesn't appear to happen. [20]

Weight control

The same salubrious poly peptide foods that are skilful choices for disease prevention may besides assist with weight control. Again, information technology's the source of protein that matters.

• Researchers at the Harvard Chan School of Public Health followed the nutrition and lifestyle habits of over 120,000 men and women for up to 20 years, looking at how small changes contributed to weight gain over time. [21]
  • Those who ate more than red and candy meat over the course of the report gained more weight, about one actress pound every 4 years, while those who ate more nuts over the course of the study gained less weight, about a half pound less every four years.
• A subsequent detailed analysis of this cohort also found that eating ruby meat, chicken with skin, and regular cheese was associated with greater weight proceeds. Yogurt, peanut butter, walnuts and other nuts, chicken without skin, low-fatty cheese, and seafood was associated with less weight gain. [22]
• Another study showed that eating around i daily serving of beans, chickpeas, lentils or peas can increment fullness, which may atomic number 82 to improve weight management and weight loss. [23]

There's no need to go overboard on protein. Though some studies prove benefits of high-protein, low-carbohydrate diets in the brusque term (such as the paleo nutrition), fugitive fruits and whole grains ways missing out on healthful fiber, vitamins, minerals, and other phytonutrients.

Other considerations involving protein

• Specific proteins in nutrient and the environment are involved in food allergies, which are overreactions of the allowed organisation (accept gluten and celiac affliction, for example).
• Medical journals are besides full of reports linking allergic responses to specific poly peptide sources with a diverseness of conditions (breathing problems, chronic digestive problems, etc.). Eggs, fish, milk, peanuts, tree nuts, and soybeans cause allergic reactions in some people.
• Individuals diagnosed with certain diseases (such as kidney and liver disease) demand to monitor their protein intake according to their physician'due south guidelines.
• Yous may accept also heard that the use of antibiotics in the production of animal-based foods has contributed to the emergence of "superbugs," or strains of bacteria resistant to currently available antibiotics. In 2016, the FDA announced a voluntary program to limit the routine use of antibiotics in food production (such as giving antibiotics to good for you animals to help them grow faster). [24] As a consumer, you lot may want to notice products "raised without antibiotics" if you plan on eating meat. Some companies feature this language on the packaging, others don't.

Protein Foods and the Planet

Only as different foods can have differing impacts on man health, they also have differing impacts on the environment. Agriculture is a major contributor of greenhouse gas (GHG) emissions globally, the accumulation of which is driving climatic change at a rate unprecedented in human history. However, not all foods have an equal impact. Production of animal-based foods tends to have higher GHG emissions than producing plant-based foods—and dairy and especially red meat (specially beefiness, lamb, and goat) stand out for their disproportionate impact.

Source: World Resources Plant, www.wri.org/proteinscorecard

To requite you lot an idea, this "scorecard" from the World Resources Institute illustrates the differing GHG emissions per gram of protein from both animate being and establish-based protein foods. [25] Making just one pound (454 grams) of lamb generates five times more GHGs than making a pound of craven and around 30 times more than making a pound of lentils. [26] In the U.S. alone, beefiness accounts for 36% of all food-related GHG emissions. [27] Beyond emissions, it's also important to notation that food product places an enormous need upon our natural resources, every bit agronomics is a major contributor to deforestation, species extinction, and freshwater depletion and contagion.

Larn more about the impacts of different foods on your plate.

Bottom Line

Protein is a key part of whatsoever diet. The boilerplate person needs about seven grams of poly peptide every 24-hour interval for every xx pounds of body weight. Because protein is establish in an abundance of foods, many people can hands meet this goal. Even so, not all poly peptide "packages" are created equal. Because foods contain a lot more than than protein, information technology's important to pay attending to what else is coming with it. That'southward why the Healthy Eating Plate encourages choosing salubrious protein foods.

Building off this general guidance, here are some additional details and tips for shaping your diet with the best protein choices:

• Get your protein from plants when possible . Eating legumes (beans and peas), basics, seeds, whole grains, and other plant-based sources of protein is a win for your health and the wellness of the planet. If most of your poly peptide comes from plants, make sure that y'all mix up your sources so no "essential" components of protein are missing. The good news is that the plant kingdom offers plenty of options to mix and match. Here are some examples for each category:
  • Legumes: lentils, beans (adzuki, black, fava, chickpeas/garbanzo, kidney,  lima, mung, pinto etc.), peas (green, snow, snap, carve up, etc.), edamame/soybeans (and products made from soy: tofu, tempeh, etc.), peanuts.
  • Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.
  • Whole Grains: kamut, teff, wheat, quinoa, rice, wild rice, millet, oats, buckwheat,
  • Other: while many vegetables and fruits contain some level of protein, it's generally in smaller amounts than the other found-based foods. Some examples with college protein quantities include corn, broccoli, asparagus, brussels sprouts, and artichokes.

• Upgrade your sources of animal protein . Considering the protein parcel is specially important when information technology comes to animal-based foods:
  • By and large, poultry (craven, turkey, duck) and a variety of seafood (fish, crustaceans, mollusks) are your all-time bet. Eggs can be a good choice, as well.
  • If you savor dairy foods, it's best to exercise so in moderation (think closer to 1-2 servings a twenty-four hour period; and incorporating yogurt is probably a improve choice than getting all your servings from milk or cheese).
  • Scarlet meat—which includes unprocessed beef, pork, lamb, veal, mutton, and goat meat—should be consumed on a more limited footing. If you enjoy cherry-red meat, consider eating it in small amounts or only on special occasions.
  • Processed meats, such as bacon, hot dogs, sausages, and cold cuts should exist avoided. Although these products are oftentimes made from red meats, processed meats likewise include items similar turkey bacon, chicken sausage, and cafeteria-sliced craven and ham. (Processed meat refers to whatsoever meat that has been "transformed through salting, curing, fermentation, smoking, or other processes to raise flavor or meliorate preservation." [xviii])

Looking to reduce red and processed meats, but unsure where to beginning? Here are a few approaches to cutting-dorsum while keeping your meals satiating and flavorful. Simply find your "starting point" and move forward with the strategies that work for you:

Swallow less meat, enjoy more than variety

This arroyo boosts good for you institute-based foods similar beans, nuts, whole grains, and other veggies, while still providing means to contain some of your favorite animal-based foods.

Test your protein noesis!

Ready to see how much y'all know most protein and healthy protein foods? Try this x question quiz to observe out:

References

1. National Academies of Medicine.Dietary Reference Intakes for Energy, Carbohydrate, Cobweb, Fatty, Fat Acids, Cholesterol, Protein, and Amino Acids (Macronutrients).
2. Vocal M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL. Association of animal and institute protein intake with all-cause and cause-specific mortality. JAMA internal medicine. 2016 October 1;176(x):1453-63.
3. Fehrenbach KS, Righter Air conditioning, Santo RE. A critical examination of the available information sources for estimating meat and poly peptide consumption in the Usa. Public health nutrition. 2016 Jun;19(viii):1358-67.
4. Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary poly peptide sources and risk of coronary heart affliction in women. Circulation. 2010 Aug 31;122(ix):876-83.
5. Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Stampfer MJ, Willett WC, Hu FB. Crimson meat consumption and mortality: results from 2 prospective cohort studies. Archives of internal medicine. 2012 Apr ix;172(vii):555-63.
6. Bernstein AM, Pan A, Rexrode KM, Stampfer K, Hu FB, Mozaffarian D, Willett WC. Dietary poly peptide sources and the risk of stroke in men and women. Stroke. 2011 Jan 1:STROKEAHA-111.
7. Preis SR, Stampfer MJ, Spiegelman D, Willett WC, Rimm EB. Dietary protein and risk of ischemic heart disease in middle-anile men–. The American journal of clinical nutrition. 2010 Sep 29;92(5):1265-72.
8. Halton TL, Willett WC, Liu Southward, Manson JE, Albert CM, Rexrode K, Hu FB. Low-carbohydrate-diet score and the risk of coronary heart disease in women. New England Periodical of Medicine. 2006 Nov 9;355(19):1991-2002.
9. Appel LJ, Sacks FM, Carey VJ, Obarzanek Eastward, Swain JF, Miller ER, Conlin PR, Erlinger TP, Rosner BA, Laranjo NM, Charleston J. Effects of protein, monounsaturated fat, and carbohydrate intake on claret pressure and serum lipids: results of the OmniHeart randomized trial. JAMA. 2005 Nov 16;294(nineteen):2455-64.
10. Jenkins DJ, Wong JM, Kendall CW, Esfahani A, Ng VW, Leong TC, Faulkner DA, Vidgen E, Greaves KA, Paul G, Singer Westward. The effect of a plant-based low-carbohydrate ("Eco-Atkins") nutrition on body weight and blood lipid concentrations in hyperlipidemic subjects. Archives of internal medicine. 2009 Jun eight;169(xi):1046-54.
11. Lagiou P, Sandin S, Lof Thou, Trichopoulos D, Adami HO, Weiderpass East. Depression carbohydrate-loftier protein diet and incidence of cardiovascular diseases in Swedish women: prospective accomplice study. BMJ. 2012 Jun 26;344:e4026.
12. Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Willett WC, Hu FB. Red meat consumption and risk of type ii diabetes: 3 cohorts of The states adults and an updated meta-analysis–. The American journal of clinical nutrition. 2011 Aug ten;94(4):1088-96.
13. Pan A, Sun Q, Bernstein AM, Manson JE, Willett WC, Hu FB. Changes in red meat consumption and subsequent adventure of blazon 2 diabetes mellitus: iii cohorts of U.s.a. men and women. JAMA internal medicine. 2013 Jul 22;173(14):1328-35.
14. Pan A, Sun Q, Bernstein AM, Manson JE, Willett WC, Hu FB. Changes in ruddy meat consumption and subsequent risk of type ii diabetes mellitus: 3 cohorts of US men and women.JAMA internal medicine. 2013 Jul 22;173(14):1328-35.
15. Halton TL, Liu Southward, Manson JE, Hu FB. Low-carbohydrate-diet score and risk of type 2 diabetes in women–. The American journal of clinical nutrition. 2008 February one;87(2):339-46.
16. Åkerblom HK, Vaarala O, Hyöty H, Ilonen J, Knip Chiliad. Environmental factors in the etiology of type 1 diabetes. American periodical of medical genetics. 2002 May 30;115(ane):eighteen-29.
17. Vaarala O, Ilonen J, Ruohtula T, Pesola J, Virtanen SM, Härkönen T, Koski Yard, Kallioinen H, Tossavainen O, Poussa T, Järvenpää AL. Removal of bovine insulin from moo-cow'south milk formula and early initiation of beta-cell autoimmunity in the FINDIA pilot report. Archives of pediatrics & adolescent medicine. 2012 Jul 1;166(vii):608-14.
18. Bouvard 5, Loomis D, Guyton KZ, Grosse Y, El Ghissassi F, Benbrahim-Tallaa L, Guha N, Mattock H, Straif Thou. Carcinogenicity of consumption of red and processed meat. The Lancet Oncology. 2015 December i;16(16):1599-600.
19. Farvid MS, Cho E, Chen WY, Eliassen AH, Willett WC. Boyish meat intake and breast cancer risk. International journal of cancer. 2015 Apr xv;136(8):1909-twenty.
20. Darling AL, Millward DJ, Torgerson DJ, Hewitt CE, Lanham-New SA. Dietary poly peptide and bone health: a systematic review and meta-assay–. The American periodical of clinical nutrition. 2009 November 4;90(6):1674-92.
21. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight proceeds in women and men. New England Periodical of Medicine. 2011 Jun 23;364(25):2392-404.
22. Smith JD, Hou T, Ludwig DS, Rimm EB, Willett Westward, Hu FB, Mozaffarian D. Changes in intake of protein foods, sugar amount and quality, and long-term weight change: results from 3 prospective cohorts–. The American journal of clinical nutrition. 2015 Apr viii;101(6):1216-24.
23. Li SS, Kendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha Five, Mirrahimi A, Chiavaroli L, Augustin LS, Blanco Mejia South, Leiter LA. Dietary pulses, satiety and food intake: A systematic review and meta‐analysis of acute feeding trials. Obesity. 2014 Aug;22(8):1773-80.
24. Food and Drug Assistants. FDA's Strategy on Antimicrobial Resistance – Questions and Answers. https://world wide web.fda.gov/animalveterinary/guidancecomplianceenforcement/guidanceforindustry/ucm216939.htm. Accessed on 11/half-dozen/2018.
25. Globe Resources Institute.Poly peptide Scorecard. https://www.wri.org/resources/data-visualizations/protein-scorecard. Accessed on xi/half-dozen/2018.
26. Culinary Constitute of America and Harvard T.H. Chan School of Public Health.Menus of Change: 2016 Annual Report.http://www.menusofchange.org/
27. Heller MC, Keoleian GA. Greenhouse gas emission estimates of US dietary choices and food loss. Journal of Industrial Ecology. 2015 Jun;19(3):391-401.
28. Guasch-Ferré 1000, Satija A, Blondin S, Janiszewski K, Emlen E, O'Connor L, Campbell W, Hu F, Willett Westward, Stampfer Thousand. Meta-Assay of Randomized Controlled Trials of Red Meat Consumption in Comparing With Various Comparing Diets on Cardiovascular Risk Factors. Circulation. 2019 Apr 1;139(xv):1828-45.
    *Disclosures: Dr. Hu has received research support from the California Walnut Commission. Dr. Campbell reported receiving research support from the National Institutes of Health (T32 Fellowship for Lauren O'Connor), the American Egg Lath – The Egg Nutrition Centre, The Beefiness Checkoff Program, The National Dairy Quango, The Pork Checkoff Programme, and the Barilla Group. Dr. Campbell likewise reported serving on the 2015 Dietary Guidelines Advisory Committee. Dr. Satija is an employee of Analysis Grouping, Inc. The other authors declare no conflicts.

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