The Protein Found in Broccoli Contains Less Leucine Than the Protein Found in Beef

Poly peptide is an essential macronutrient, but not all food sources of poly peptide are created equal, and y'all may non need as much as you retrieve. Learn the nuts well-nigh poly peptide and shaping your diet with healthy protein foods.

Jump to:
–What is poly peptide?
–How much protein do I need?
–Information technology's all most the protein "parcel"
–Research on protein and human health
–Protein foods and the planet
–The bottom line: choosing salubrious poly peptide foods
–[Quiz] Test your poly peptide knowledge!

What Is Protein?

Protein is found throughout the body—in muscle, bone, skin, hair, and nearly every other body office or tissue. It makes up the enzymes that ability many chemical reactions and the hemoglobin that carries oxygen in your blood. At least ten,000 dissimilar proteins make you what y'all are and keep you that way.

Protein is fabricated from twenty-plus basic building blocks called amino acids. Because we don't store amino acids, our bodies brand them in 2 different ways: either from scratch, or by 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 Protein Practice I Need?

The National University of Medicine recommends that adults get a minimum of 0.8 grams of poly peptide for every kilogram of body weight per day, or but over 7 grams for every 20 pounds of torso weight. [one]

• For a 140-pound person, that ways about 50 grams of protein each day.
• For a 200-pound person, that means well-nigh 70 grams of protein each day.

The National Academy of Medicine also sets a wide range for acceptable poly peptide intake—anywhere from ten% to 35% of calories each day. Beyond that, at that place's relatively trivial solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein. In an analysis conducted at Harvard among more than 130,000 men and women who were followed for upward to 32 years, the percentage of calories from total protein intake was non related to overall mortality or to specific causes of expiry. [2] However, the source of protein was important.

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

"Pure" protein, whether derived from plant or beast foods, probably has similar effects on health, although the mix of amino acids can have health implications. Some proteins institute in food are "consummate," meaning they comprise all twenty-plus types of amino acids needed to brand new protein in the torso. Others are incomplete, lacking i 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 skilful sources of consummate protein, while constitute-based foods (fruits, vegetables, grains, basics, and seeds) oftentimes lack i or more essential amino acrid. Those who abjure from eating brute-based foods can eat a variety of protein-containing plant foods each mean solar day in order to go all the amino acids needed to brand new poly peptide, and also choose to incorporate complete plant proteins like quinoa and chia seeds.

Information technology'south important to notation that millions of people worldwide, peculiarly young children, don't get plenty protein due to nutrient insecurity. The effects of protein deficiency and malnutrition range in severity from growth failure and loss of muscle mass to decreased amnesty, weakening of the heart and respiratory system, and decease.

Even so, it's uncommon for healthy adults in the U.S. and virtually other developed countries to have a deficiency, considering there'southward an abundance of plant and animal-based foods full of protein. In fact, many in the U.S. are consuming more than enough poly peptide, especially from fauna-based foods. [3]

It'south All About the Protein "Package"

When we eat foods for protein, we also eat everything that comes alongside information technology: the different fats, fiber, sodium, and more. It's this protein "parcel" that'southward probable to make a difference for wellness.

The table below shows a sample of food "packages" sorted past protein content, aslope a range of components that come with information technology.

Table: Comparison poly peptide packages

To call out a few examples:

• A 4-ounce broiled sirloin steak is a nifty source of protein—about 33 grams worth. But it likewise delivers almost 5 grams of saturated fat.
• A iv-ounce ham steak with 22 grams of poly peptide has only 1.6 grams of saturated fat, but it'south loaded with i,500 milligrams worth of sodium.
• 4 ounces of grilled sockeye salmon has about 30 grams of poly peptide, naturally low in sodium, and contains just over one gram of saturated fat. Salmon and other fatty fish are also excellent sources of omega-3 fats, a blazon of fat that'south especially good for the heart.
• A cup of cooked lentils provides about xviii grams of poly peptide and 15 grams of cobweb, and it has virtually no saturated fat or sodium.

What well-nigh protein powders?

Powdered protein can come from a diversity of sources, including eggs, milk (e.g., casein, whey), and plants (e.g., soybeans, peas, hemp). Some protein powders contain protein from multiple sources; for instance, a vegan pick might include protein derived from peas, pumpkin seeds, sunflower seeds, and alfalfa. Like other dietary supplements, protein powders are not regulated by the U.Southward. Food and Drug Administration for condom. They can often contain not-protein ingredients, including vitamins and minerals, thickeners, added sugars, non-caloric sweeteners, and artificial flavoring. If you lot choose to consume protein powder, information technology is of import to read the nutrition and ingredient labels beforehand, equally products may contain unexpected ingredients and big amounts of added sugars and calories.

Learn more than about protein powders and other workout supplements

Research on Protein and Health

Available prove indicates that information technology's the source of protein (or, the protein "package"), rather than the amount of poly peptide, that likely makes a difference for our health. You lot can explore the enquiry related to each disease in the tabs below, but hither's the evidence-based takeaway: eating salubrious protein sources like beans, nuts, fish, or poultry in place of red meat and processed meat can lower the take chances of several diseases and premature decease.

Heart disease

Enquiry conducted at the Harvard Chan School of Public Health has plant that eating fifty-fifty small amounts of red meat—particularly processed red meat—on a regular basis is linked to an increased gamble of heart illness and stroke, and the risk of dying from cardiovascular affliction or whatsoever other cause. [iv-vi] Conversely, replacing cherry-red and processed red meat with healthy protein sources such as beans, soy foods, nuts, fish, or poultry seems to reduce these risks. One of the reasons why plant sources of poly peptide are related to lower risk of cardiovascular disease compared to protein from red meat and dairy is because of the different types of fatty in these protein packages. Plant-based protein sources are more than unsaturated, which lowers LDL cholesterol—an established take chances factor for eye disease. As well, plant sources contain no cholesterol. Other factors are likely to contribute to the lower risk, but this is a key factor.

• 1 investigation followed 120,000 men and women in the Nurses' Health Study and Wellness Professionals Follow-Up Report for more than than 2 decades. For every additional 3-ounce serving of unprocessed ruby meat the study participants consumed each mean solar day, their chance of dying from cardiovascular illness increased by xiii%. [5]
  • Candy scarlet meat was even more strongly linked to dying from cardiovascular affliction—and in smaller amounts: every additional ane.5 ounce serving of processed scarlet meat consumed each day (equivalent to one hot dog or two strips of bacon) was linked to a twenty% increment in the risk of cardiovascular disease death.
  • Cutting dorsum on red meat could relieve lives: the researchers estimated that if all the men and women in the written report had reduced their total blood-red and processed red meat intake to less than half a serving a day, one in ten cardiovascular disease deaths would have been prevented.
• In some other study of 43,000 men that looked at both amount and sources of protein found that intake of total protein was minimally associated with heart disease risk, but intake of protein from red meat was associated with college gamble. [7]

• Another study—the first meta-analysis of randomized controlled trials looking at the health effects of carmine meat by substituting it for other specific types of foods—found that diets that replaced carmine meat with healthy plant proteins led to decreases in risk factors for cardiovascular disease. [28]
  • The study included data from 36 randomized controlled trials involving 1,803 participants. The researchers compared people who ate diets with red meat with people who ate more of other types of foods (i.eastward. chicken, fish, carbohydrates, or institute proteins such equally legumes, soy, or nuts), looking at blood concentrations of cholesterol, triglycerides, lipoproteins, and blood pressure—all risk factors for cardiovascular illness.
  • 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 blood force per unit area, although diets higher in red meat did pb to higher triglyceride concentrations than the comparison diets.
  • Even so, researchers found that diets college in high-quality plant protein sources such as legumes, soy, and nuts resulted in lower levels of both full and LDL ("bad") cholesterol compared to diets with red meat.

  In terms of theamount of protein consumed, at that place'southward bear witness that eating a relatively loftier-protein nutrition may exist benign for the heart, as long as the protein comes from a healthy source.

  • A 20-year prospective study of over 80,000 women constitute that those who ate depression-carbohydrate diets that were high in plant-based sources of fat and protein had a xxx%lower risk of eye disease compared with women who ate high-saccharide, low-fat diets. [8] Still, eating a low-carbohydrate diet loftier in animal fat or protein did not offer such protection.
  • Further evidence of the heart benefits of eating healthy poly peptide in place of carbohydrate comes from a randomized trial known equally the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart). A salubrious diet that replaced some carbohydrate with healthy protein (or healthy fat) did a better job of lowering claret pressure level and harmful depression-density lipoprotein (LDL) cholesterol than a higher carbohydrate diet. [nine]
  • Similarly, the "EcoAtkins" weight loss trial compared a low-fatty, loftier -carbohydrate, vegetarian diet to a low-saccharide vegan nutrition that was loftier in vegetable poly peptide and fatty. Though weight loss was like on the two diets, study participants on the loftier poly peptide diet saw improvements in claret lipids and blood pressure. [10]
  • Of form, occasionally a written report will generate headlines because it found the opposite result. For example, i study of Swedish women who ate low-carbohydrate, loftier-protein diets had higher rates of cardiovascular affliction and death than those who ate lower-protein, higher-carbohydrate diets. [11] Merely the study, which assessed the women'south diets simply in one case and then followed them for 15 years, did non wait at what types of carbohydrates or what sources of protein these women ate. That was of import because most of the women's poly peptide came from brute sources.

Diabetes

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

• A 2011 written report found that people who ate diets high in red meat, especially processed red meat, had a higher take a chance of type 2 diabetes than those who rarely ate ruby-red or processed meat. [12] For each boosted serving a day of red meat or processed red meat that written report participants ate, their risk of diabetes rose 12% and 32%, respectively. Investigators too found that replacing a serving of ruddy meat with one serving of nuts, low-fat dairy products, or whole grains each twenty-four hours was associated with an estimated 16% to 35% lower risk of type two diabetes.
• A related report also institute that people who started eating more than red meat than usual were had a 50% higher risk of developing type two diabetes during the next four years, and researchers also constitute that those who reduced scarlet meat consumption had a 14% lower run a risk of type ii diabetes over a ten-twelvemonth follow-upwardly flow. [xiii]
• How meat is cooked may also impact type 2 diabetes risk. In a study that tracked the health of over 289,000 men and women, researchers institute that individuals who most frequently ate red meats and chicken cooked at high temperatures were ane.5 times more likely to develop type ii diabetes, compared to those who ate the least. There was also an increased risk of weight gain and developing obesity in the frequent users of high-temperature cooking methods, which may have contributed to the evolution of diabetes. Of note, this enquiry demonstrated that cooking methods might contribute to diabetes gamble beyond the effects of meat consumption alone. [14] Learn more almost this study.
• More prove that the source of protein matters comes from a 20-twelvemonth study that looked at the human relationship between low-carbohydrate diets and blazon ii diabetes in women. Low-carbohydrate diets that were high in vegetable sources of fatty and protein were associated with a lower risk of blazon 2 diabetes. [fifteen] But depression-saccharide diets that were high in animal sources of protein or fat did not testify this do good.
• For type 1 diabetes (formerly chosen juvenile or insulin-dependent diabetes), proteins institute in cow'due south milk take been implicated in the evolution of the disease in babies with a predisposition to the disease, but research remains inconclusive. [16,17]

Cancer

When information technology comes to cancer, one time again, the source of poly peptide seems to thing more than quantity.

• In the Nurse's Health Study and the Health Professionals Follow-Up Study, every additional serving per day of cherry-red meat or processed red meat was associated with a 10% and 16% college take a chance of cancer death, respectively. [v]
• In October 2015, the Earth Health Organization (WHO)'s International Agency for Inquiry on Cancer (IARC) concluded that consumption of processed meat is "carcinogenic to humans," and that consumption of red meat is "probably carcinogenic to humans." [eighteen] The IARC Working Group (comprised of 22 scientists from ten countries) reached these conclusions from an evaluation of over 800 studies.
  • Conclusions were primarily based on the evidence for colorectal cancer. Information also showed positive associations between processed meat consumption and tummy cancer, and between cerise meat consumption and pancreatic and prostate cancer.
• A 2014 written report also found a link between high consumption of ruddy meat during adolescence and premenopausal breast cancer, while college intakes of poultry, nuts, and legumes were associated with lower take a chance. Using data on the health of 89,000 women (aged 24 to 43) followed over a 20-year menstruum, researchers found a 22% higher risk of breast cancer in those who ate 1.5 servings of ruddy meat per twenty-four hours while in loftier school, compared to those who simply had one serving per calendar week. Each additional daily serving of blood-red meat seemed to increase the gamble of breast cancer by another xiii%.  [19]
• How meat is cooked may as well have implications for cancer take chances. High-temperature grilling creates potentially cancer-causing compounds in meat, including polycyclic effluvious hydrocarbons and heterocyclic amines. Learn about tips for salubrious grilling.

Premature death

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

Bone health

• Digesting protein releases acids into the bloodstream, which the torso normally neutralizes with calcium and other buffering agents. As a result, early research theorized that eating lots of poly peptide requires a lot more calcium – which may be pulled from bone. A 2009 systematic review found that this doesn't announced to happen. [twenty]

Weight control

The same healthy poly peptide foods that are proficient choices for disease prevention may also help with weight command. Again, it's the source of protein that matters.

• Researchers at the Harvard Chan School of Public Health followed the diet and lifestyle habits of over 120,000 men and women for upwards to 20 years, looking at how small changes contributed to weight gain over time. [21]
  • Those who ate more red and processed meat over the class of the study gained more weight, nearly one actress pound every four years, while those who ate more nuts over the class of the study gained less weight, about a one-half pound less every four years.
• A subsequent detailed analysis of this cohort also found that eating ruddy meat, chicken with pare, and regular cheese was associated with greater weight gain. Yogurt, peanut butter, walnuts and other basics, chicken without skin, low-fat 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 lead to amend weight management and weight loss. [23]

There'south no need to go overboard on protein. Though some studies show benefits of high-protein, low-carbohydrate diets in the short term (such as the paleo diet), avoiding fruits and whole grains ways missing out on healthful cobweb, vitamins, minerals, and other phytonutrients.

Other considerations involving poly peptide

• Specific proteins in food and the environment are involved in food allergies, which are overreactions of the immune organisation (take gluten and celiac illness, for example).
• Medical journals are also full of reports linking allergic responses to specific protein sources with a variety of atmospheric condition (breathing problems, chronic digestive issues, etc.). Eggs, fish, milk, peanuts, tree nuts, and soybeans crusade allergic reactions in some people.
• Individuals diagnosed with sure diseases (such as kidney and liver affliction) need to monitor their protein intake according to their physician's guidelines.
• You lot may take also heard that the use of antibiotics in the production of fauna-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 utilise of antibiotics in nutrient production (such as giving antibiotics to healthy animals to aid them grow faster). [24] As a consumer, you may want to find products "raised without antibiotics" if y'all plan on eating meat. Some companies feature this language on the packaging, others don't.

Protein Foods and the Planet

Just as unlike foods tin take differing impacts on human health, they also take 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 charge per unit unprecedented in human history. Still, not all foods have an equal impact. Production of animal-based foods tends to accept higher GHG emissions than producing found-based foods—and dairy and especially crimson meat (particularly beef, lamb, and goat) stand out for their disproportionate impact.

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

To give yous an idea, this "scorecard" from the World Resources Institute illustrates the differing GHG emissions per gram of poly peptide from both fauna and plant-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 thirty times more than making a pound of lentils. [26] In the U.S. lonely, beef accounts for 36% of all food-related GHG emissions. [27] Beyond emissions, it'southward also important to note that food product places an enormous demand upon our natural resources, as agriculture is a major correspondent to deforestation, species extinction, and freshwater depletion and contamination.

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

Bottom Line

Poly peptide is a cardinal role of any diet. The average person needs about seven grams of protein every day for every 20 pounds of body weight. Because protein is institute in an affluence of foods, many people tin easily run across this goal. Even so, non all protein "packages" are created equal. Because foods contain a lot more than poly peptide, it's important to pay attention to what else is coming with it. That's why the Healthy Eating Plate encourages choosing healthy protein foods.

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

• Go your protein from plants when possible . Eating legumes (beans and peas), nuts, seeds, whole grains, and other plant-based sources of poly peptide is a win for your wellness and the health of the planet. If almost of your protein comes from plants, make sure that you mix upward your sources and so no "essential" components of protein are missing. The good news is that the plant kingdom offers plenty of options to mix and lucifer. Here are some examples for each category:
  • Legumes: lentils, beans (adzuki, black, fava, chickpeas/garbanzo, kidney,  lima, mung, pinto etc.), peas (green, snowfall, snap, dissever, 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 poly peptide, it's more often than not in smaller amounts than the other plant-based foods. Some examples with college protein quantities include corn, broccoli, asparagus, brussels sprouts, and artichokes.

• Upgrade your sources of animate being protein . Considering the protein bundle is particularly important when it comes to fauna-based foods:
  • More often than not, poultry (chicken, turkey, duck) and a variety of seafood (fish, crustaceans, mollusks) are your best bet. Eggs can exist a good choice, likewise.
  • If you enjoy dairy foods, it's best to do so in moderation (think closer to one-2 servings a 24-hour interval; and incorporating yogurt is probably a better choice than getting all your servings from milk or cheese).
  • Red meat—which includes unprocessed beef, pork, lamb, veal, mutton, and caprine animal meat—should exist consumed on a more limited basis. If you relish red meat, consider eating information technology 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 often fabricated from blood-red meats, processed meats also include items like turkey salary, chicken sausage, and cafeteria-sliced chicken and ham. (Processed meat refers to any meat that has been "transformed through salting, curing, fermentation, smoking, or other processes to enhance season or improve preservation." [18])

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

Consume less meat, enjoy more variety

This arroyo boosts healthy plant-based foods like beans, nuts, whole grains, and other veggies, while still providing ways to incorporate some of your favorite animal-based foods.

Examination your protein knowledge!

Set up to run across how much you know about protein and healthy protein foods? Attempt this 10 question quiz to observe out:

References

1. National Academies of Medicine.Dietary Reference Intakes for Free energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Poly peptide, and Amino Acids (Macronutrients).
2. Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL. Association of creature and establish protein intake with all-cause and cause-specific bloodshed. JAMA internal medicine. 2016 October one;176(ten):1453-63.
3. Fehrenbach KS, Righter AC, Santo RE. A critical exam of the available data sources for estimating meat and protein consumption in the USA. Public wellness diet. 2016 Jun;xix(eight):1358-67.
4. Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and risk of coronary heart disease in women. Apportionment. 2010 Aug 31;122(9):876-83.
5. Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Stampfer MJ, Willett WC, Hu FB. Ruby-red meat consumption and mortality: results from two prospective cohort studies. Archives of internal medicine. 2012 April 9;172(vii):555-63.
6. Bernstein AM, Pan A, Rexrode KM, Stampfer M, Hu FB, Mozaffarian D, Willett WC. Dietary protein sources and the chance of stroke in men and women. Stroke. 2011 January ane:STROKEAHA-111.
7. Preis SR, Stampfer MJ, Spiegelman D, Willett WC, Rimm EB. Dietary protein and risk of ischemic heart disease in middle-aged men–. The American journal of clinical diet. 2010 Sep 29;92(5):1265-72.
8. Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode Chiliad, Hu FB. Depression-saccharide-nutrition score and the run a risk of coronary heart illness in women. New England Journal of Medicine. 2006 Nov 9;355(19):1991-2002.
9. Appel LJ, Sacks FM, Carey VJ, Obarzanek Eastward, Young man 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 November xvi;294(xix):2455-64.
10. Jenkins DJ, Wong JM, Kendall CW, Esfahani A, Ng VW, Leong TC, Faulkner DA, Vidgen E, Greaves KA, Paul Grand, Vocalizer Westward. The effect of a plant-based low-carbohydrate ("Eco-Atkins") diet on body weight and blood lipid concentrations in hyperlipidemic subjects. Athenaeum of internal medicine. 2009 Jun eight;169(11):1046-54.
11. Lagiou P, Sandin Due south, Lof M, Trichopoulos D, Adami HO, Weiderpass East. Low sugar-high protein diet and incidence of cardiovascular diseases in Swedish women: prospective cohort study. BMJ. 2012 Jun 26;344:e4026.
12. Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Willett WC, Hu FB. Ruby meat consumption and hazard of type 2 diabetes: 3 cohorts of US adults and an updated meta-assay–. The American journal of clinical nutrition. 2011 Aug ten;94(4):1088-96.
13. Pan A, Dominicus Q, Bernstein AM, Manson JE, Willett WC, Hu FB. Changes in cherry meat consumption and subsequent risk of type 2 diabetes mellitus: 3 cohorts of US 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 red meat consumption and subsequent risk of blazon ii diabetes mellitus: three cohorts of US men and women.JAMA internal medicine. 2013 Jul 22;173(fourteen):1328-35.
15. Halton TL, Liu S, Manson JE, Hu FB. Low-sugar-diet score and risk of type 2 diabetes in women–. The American journal of clinical nutrition. 2008 Feb 1;87(2):339-46.
16. Åkerblom HK, Vaarala O, Hyöty H, Ilonen J, Knip Chiliad. Environmental factors in the etiology of blazon 1 diabetes. American periodical of medical genetics. 2002 May 30;115(one):xviii-29.
17. Vaarala O, Ilonen J, Ruohtula T, Pesola J, Virtanen SM, Härkönen T, Koski Chiliad, Kallioinen H, Tossavainen O, Poussa T, Järvenpää AL. Removal of bovine insulin from cow's milk formula and early on initiation of beta-cell autoimmunity in the FINDIA airplane pilot study. Athenaeum of pediatrics & adolescent medicine. 2012 Jul ane;166(7):608-fourteen.
18. Bouvard Five, Loomis D, Guyton KZ, Grosse Y, El Ghissassi F, Benbrahim-Tallaa L, Guha N, Mattock H, Straif K. Carcinogenicity of consumption of red and candy meat. The Lancet Oncology. 2015 Dec 1;sixteen(16):1599-600.
19. Farvid MS, Cho E, Chen WY, Eliassen AH, Willett WC. Adolescent meat intake and breast cancer risk. International journal of cancer. 2015 Apr 15;136(8):1909-20.
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 journal 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 gain 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 W, Hu FB, Mozaffarian D. Changes in intake of protein foods, carbohydrate amount and quality, and long-term weight change: results from 3 prospective cohorts–. The American journal of clinical nutrition. 2015 Apr eight;101(vi):1216-24.
23. Li SS, Kendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha Five, Mirrahimi A, Chiavaroli L, Augustin LS, Blanco Mejia S, Leiter LA. Dietary pulses, satiety and food intake: A systematic review and meta‐analysis of acute feeding trials. Obesity. 2014 Aug;22(viii):1773-80.
24. Food and Drug Administration. FDA's Strategy on Antimicrobial Resistance – Questions and Answers. https://world wide web.fda.gov/animalveterinary/guidancecomplianceenforcement/guidanceforindustry/ucm216939.htm. Accessed on xi/6/2018.
25. World Resources Constitute.Protein Scorecard. https://world wide web.wri.org/resources/data-visualizations/protein-scorecard. Accessed on 11/vi/2018.
26. Culinary Constitute of America and Harvard T.H. Chan School of Public Wellness.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. Periodical of Industrial Ecology. 2015 Jun;19(iii):391-401.
28. Guasch-Ferré One thousand, Satija A, Blondin Due south, Janiszewski M, Emlen E, O'Connor L, Campbell Due west, Hu F, Willett Westward, Stampfer M. Meta-Analysis of Randomized Controlled Trials of Blood-red Meat Consumption in Comparison With Various Comparing Diets on Cardiovascular Risk Factors. Circulation. 2019 Apr 1;139(15):1828-45.
    *Disclosures: Dr. Hu has received research back up 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 Board – The Egg Nutrition Center, The Beefiness Checkoff Program, The National Dairy Council, The Pork Checkoff Programme, and the Barilla Grouping. Dr. Campbell also reported serving on the 2015 Dietary Guidelines Advisory Committee. Dr. Satija is an employee of Assay Group, Inc. The other authors declare no conflicts.

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