Top 10 Protein Sources Dietitians Advise You To Avoid For Better Health

Protein is a hot topic in nutrition, with discussions ranging from how to meet your protein needs for various goals like weight loss or muscle building to choosing between plant-based and animal-based sources. However, it’s crucial to remember that not all protein sources are created equal in terms of healthfulness, as they vary in the nutrients they offer.

Unhealthy protein sources still provide essential nutrients like protein and zinc, but the downside is that they tend to be high in saturated fat and sodium. Regularly consuming such foods can elevate the risk of cardiovascular disease, type 2 diabetes, and specific cancers. Nonetheless, it doesn’t mean you have to completely avoid these protein sources; you can make healthier choices or indulge in them occasionally.

Here’s a list of 10 protein options that you should limit in your healthy eating plan, along with suggestions on how to enjoy them in a more health-conscious way:

1. Bologna: While deli meats are convenient, bologna is laden with calories, saturated fat, and sodium. Opt for leaner options like sliced ham or turkey and look for reduced-sodium versions.
2. Bratwurst: This beloved German sausage is delicious but high in calories, saturated fat, and sodium. Reserve it as an occasional treat rather than a regular choice.
3. Pork Belly: Pork belly is rich in flavor but also packs a caloric punch with saturated fat. If you enjoy it, consume smaller portions alongside nutrient-rich foods like vegetables and beans.
4. Hot Dogs: Traditional hot dogs are loaded with saturated fat and calories, increasing the risk of cardiovascular disease. Choose healthier versions made from leaner meats like turkey or chicken, and avoid those with nitrites and nitrates.
5. Hard Salami: A four-ounce serving of hard pork salami provides an excessive amount of saturated fat and sodium. Consume it sparingly, limiting portions to one ounce for an occasional indulgence.
6. Swordfish: While seafood is generally healthy, swordfish contains high levels of mercury. Opt for seafood choices lower in mercury, such as salmon or shrimp, to reduce potential health risks.
7. Plant-Based ‘Meat’ Replacements: Many plant-based meat alternatives are loaded with sodium. If you enjoy them, carefully check the nutrition labels and choose options with lower sodium content.
8. Pepperoni: Three ounces of beef and pork pepperoni are calorie-dense and contain significant saturated fat and sodium. Seek out lower-calorie and lower-saturated fat alternatives or those without nitrites and nitrates.
9. Sausage: Italian pork sausage is another protein source high in calories, saturated fat, and sodium. Consider opting for leaner sausage options available in stores for a healthier choice.
10. Spam: Original Spam is notoriously unhealthy, with high calorie, saturated fat, and sodium content. If you have a craving for Spam, go for Spam Lite, which contains less fat, sodium, and calories.

Remember, moderation is key when it comes to these protein sources. While they can fit into a balanced diet occasionally, it’s essential to prioritize healthier protein options for your regular meals to support overall health and well-being.