Inflammation is a common cause of many chronic health issues, including autoimmune conditions such as lupus, rheumatoid arthritis, and gout. Research suggests that red meat may contribute to inflammation within the body, especially when eaten frequently. Large amounts of red meat in your diet can also put you at a greater risk of developing heart disease and diabetes linked to higher levels of saturated fats.

Your body needs sufficient protein to operate at its best.The good news is there are healthier sources of protein than red meat when you’re trying to follow an anti-inflammatory diet. We’ll share some of the best red meat alternatives that are not only good for you but can also help reduce inflammation.

First, let’s look at what protein is and the benefits it has for your body.

The Role of Inflammation in Chronic Disease

Inflammation is the body’s response to an injury or something it perceives to be a foreign invader, like a virus or bacteria. Inflammation can be acute and come on suddenly, or chronic and be recurring.

Not all inflammation is bad. When inflammation occurs as a normal response, for example, a minor injury like a cut or scrape, it helps your body heal faster. However, sometimes acute inflammation can become chronic, particularly when it isn’t well-controlled.

Chronic inflammation can damage healthy parts of the body and lead to autoimmune conditions. Chronic inflammation can also lead to cancer and heart disease.

Persistent inflammation can present itself in different ways. Some people experience fatigue, joint pain, swelling, redness, and fever while others may experience gastrointestinal symptoms like diarrhea, constipation, or abdominal pain.

7 Protein-Packed Red Meat Alternatives to Reduce Inflammation

Red meat substitutes can come from animal-based or plant-based sources. Here are seven protein swaps that will satisfy you and give your body the boost of protein it needs to be at its healthiest.

1. Fish

The Omega-3 fatty acids in fish like salmon, mackerel, tuna, and cod can reduce inflammation in people with autoimmune diseases and have proven health benefits in people with and without chronic disease.

Most experts recommend that adults eat two four-ounce servings of Omega-3-rich fish a week.

Recipe Suggestion: Try this Seared Salmon and Charred Green Beans recipe from Good Housekeeping. With just five ingredients, you’ll get the protein you need and enjoy a delicious, healthy meal that helps fight inflammation.

2. Plant Based Protein

If you enjoy tofu, edamame, or tempeh, you’ll be happy to know they’re all fantastic plant-based protein sources. A cup of tempeh delivers a whopping 31 grams of protein, while edamame offers 17 grams of protein per cup and half a cup of tofu brings 10 grams of protein.

Recipe Suggestion: Enjoy this Sesame-crusted Tofu from the Arthritis Foundation. Sesame seeds have been shown to reduce joint pain, particularly in osteoarthritis. This recipe has 13 grams of protein per serving.

3. Beans and Legumes

Beans and legumes have many health benefits. In addition to being anti-inflammatory, they’re high in fiber and have antioxidants, which can combat the cellular damage that can occur in chronic disease processes.

Legumes and beans are among the best plant-based red meat substitutes. Plus, they pack a punch in terms of protein. For example, adzuki and red beans each have 39 grams of protein per cup, while lentils boast 18 grams of protein per cup.

Recipe Suggestion: Try this fabulous Sweet Potato Black Bean Chili from Eating Well. With a smoky combination of chipotle, chili powder, cumin, and a burst of lime and fresh
cilantro, your taste buds will thank you. Each serving will provide you with 13 grams of protein.

4. Nuts and Seeds

Many nuts and seeds are also great red meat alternatives for protein and are high in anti-inflammatory Omega-3 fatty acids. Walnuts are a great choice, as research shows they can lower C-reactive protein, an inflammation marker that contributes to cardiovascular disease and arthritis.

An ounce of walnuts contains four grams of protein. Other inflammation-fighting nuts and seeds are almonds, pistachios, and flaxseed.

Recipe Suggestion: Enjoy nuts plain as a delicious snack or chop them up and put them in a salad and double your inflammation-fighting efforts.

5. Lean Chicken and Turkey

If you crave animal protein, lean chicken and turkey may be better choices than red meat. While chicken and turkey aren’t considered anti-inflammatory foods, they don’t contribute to inflammation as much as beef or pork. It’s best to consume white meat from chicken or turkey as it’s also low in saturated fat.

One cut of chopped chicken breast contains 43 grams of protein.

Recipe Suggestion: You can't go wrong with this Spinach Salad with Quinoa, Chicken & Fresh Berries from Eating Well. The spinach, quinoa, and fresh berries raise the bar and provide the inflammation-fighting power your body needs. Plus, each serving has 23 grams of protein.

6. Greek Yogurt

Research shows that eating yogurt can promote lower levels of chronic inflammation. Opt for plain Greek yogurt with no sugar added as it has a higher protein profile than regular yogurt. One cup of plain, nonfat Greek yogurt contains 23 grams of sugar.

Recipe Suggestion: Try this Greek Yogurt and Berry Parfait Recipe from Perricone MD. The berries and sliced almonds increase the inflammation-fighting power of this parfait, which can be enjoyed for breakfast or as a dessert.

7. Eggs

Eggs are one of the few foods with all the essential amino acids. They’re also a great source of Omega-3 fatty acids and are rich in Vitamin D, B12, iron, selenium, and antioxidants. Not to mention that two eggs have 12.7 grams of protein.

However, eggs may not be the best choice for some people with autoimmune diseases like RA and lupus. Some autoimmune patients are sensitive to eggs and experience an increase in inflammation. For this reason, eggs are not on the list of acceptable foods for people following the AIP or autoimmune protocol diet plan.

However, some studies show eggs to be neutral without raising inflammation in at-risk people. The bottom line: If you have an autoimmune disease and can enjoy eggs without flaring, they’re a great protein alternative to red meat.

Recipe Suggestion: Enjoy this Sunday Morning Omelette by Mindful Healthy Eating any day of the week. Combining the eggs with anti-inflammatory sides like spinach, peppers, and blueberries can potentially reduce inflammation and help boost the health benefits of this dish.

If you have any questions about how an anti-inflammatory diet can help reduce inflammation or how limiting red meat can be a tool in managing your autoimmune condition, contact our rheumatology team.