#LivingTo100 Need a substitute for animal protein? Try legumes and grains.

#LivingTo100 Need a substitute for animal protein? Try legumes and grains.
Legumes (split peas, lentils) are pods filled with individual seeds that are an incredible high source of fiber and virtually fat-free protein. When combined with grains, legumes are nutritionally complete as animal protein. Legumes are a powerhouse of nutrients. They contain lignans, plant-based hormones that may reduce the risk of estrogen-related cancers such as breast cancer.

Grains are individual seeds of grasses. They contain rich sources of nutrients. Switching from white grains to whole grains is an easy way to get more filling fiber, B vitamins, and vitamin E, which aids in muscle and red blood cell formation. Heart-healthy old-fashioned rolled or steel-cut oats can be cooked on the stovetop or in the microwave. Instead of white rice, try millet, barley , or whole-grain brown rice as a filling high-fiber side dish.

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