You could also compare protein to the importance of water. It is just an everyday essential for our bodies need to survive and prosper. You need to eat the right amount of protein every day to do just about anything, whether you’re trying to increase your metabolism, lose weight, or give your body more energy, incorporating healthy amounts of protein into your diet is non-negotiable.
Okay, now that we’ve gotten that out of the way, let’s tackle plant-based proteins. We know, people are riding the meatless wave hard these days more than ever. Aside from the fact that meatless meals have become a “trend,” we’ll say there are healthy ways to mix plant-based proteins into your diet that possibly do more good for your body than animal proteins. If you are trying to eliminate meat from your diet for ethical or health conscious reasons, it is important to find good sources of plant protein rich in things like amino acids and vitamins.
I’ll quickly share my meatless testimony: I’ve been meatless lately, and honestly, I’ve never felt better. A nutritionist once told me to make vegetables the star of my meals. I started basing my meals on vegetables, some that I had never tried before, and it has been amazing to fall in love with new plant proteins that make me feel like I have my life in common. I spoke more about the best plant-based proteins with Evolve internal nutritionist Trish Griffin, who is also a registered dietitian, and Jonathan Valdez, registered dietitian and owner of Genki Nutrition.
“The myth that plant proteins are incomplete and require protein blending has been well disproven,” explains Griffin. “For example, pea protein alone contains all the essential amino acids necessary for human health, and by eating a variety of foods and meeting your caloric needs, for vegan or vegetarian diets, complementary proteins are not needed in a single meal or By eating an adequate amount from a variety of plant-based protein sources, your body will obtain all nine essential amino acids, which will support all the vital functions that protein provides. “
It is also important to note that the 2006 and 2015 Academy of Nutrition and Dietetics explains that eating a variety of plant foods throughout the day provides all the amino acids required by our body.
Read on for your favorite plant proteins and some fun ways to get them into your diet.
“Pea protein contains essential amino acids and is high in leucine compared to most plant-based proteins,” explains Grifin. “Leucine is the most important amino acid when it comes to muscle growth, maintenance repair and activation of muscles to produce protein that can lead to improvements over time in lean body mass, strength and composition bodily. Peas also contain a relatively high amount of the essential amino acid lysine, compared to other plant sources..
“Pea protein is used in all Evolve RTD protein shakes. The pea source is actually a yellow pea, which is low in fat and naturally cholesterol free,” she says.
Nutrition: 1 cup of cooked peas = 5 g of protein
Whole Foods Market 365 Organic Green Peas ($ 2)
Nue Co. Probiotic Protein – Plant ($ 35)
“Beans are a good source of protein and contain a relatively higher amount of lysine compared to other plant protein sources,” says Giffin. “Of all the beans, soybeans have the highest protein content. They contain all the essential amino acids and a 1/2 cup serving of soy provides as much potassium as a medium banana.. “
Valdez is also a huge fan of soy and its benefits. “Of Asian origin, soy was a very popular dish in my house and is still a popular plant protein for me,” says Valdez. “I love it because it has multiple uses. For example, soy can definitely be a wonderful snack on its own or in a salad.” Valdez also notes that soy contains lunasin, which is reported to have cancer-preventive and other inflammatory properties to regulate cholesterol metabolism. He also explains that soy has calcium, copper, magnesium, and B vitamins, which are great to consume on a regular basis. base.”
Nutrition: 1/2 cup of cooked soybeans = 15 g of protein
House food Firm Organic Tofu ($ 2)
3. Drinks of vegetable origin
For the above reasons, he is also a lover of soy milk. “Soy milk is a powerful plant-based base that has about 6 grams of protein and can be used in a number of ways, from baking, pancakes, or even smoothies. ” Valdez says. “It is definitely a perfect substitute for cow’s milk for people who may have milk allergies or severe lactose intolerance.”
Silk Organic soy milk ($ 3)
4. Pumpkin seeds
“Pumpkin seeds provide only protein, but also vitamin A, vitamin E, copper, magnesium, manganese, and zinc,” says Griffin.
Griffin suggests incorporating this holiday seed into your meals by adding it to stir-fry vegetables, hot or cold cereal, healthy cookies, and veggie burgers.
Nutrition: 1/2 cup of roasted pumpkin seeds = 9 g of protein
Superfood Terrasoul Pumpkin seeds ($ 15)
5. Almonds and walnuts
“I add these beautiful nuts to my smoothies in the morning along with my pecans. It’s a great healthy fat and gives the smoothie a creamier flavor,” explains Valdez. Valdez also says that almonds are an excellent source of vitamin E, which acts as an antioxidant and prevents skin cell damage, as well as magnesium, manganese, niacin, and vitamin B2. It also says that walnuts have high levels of omega-3 fatty acids, which reduces the risk of cardiovascular disease.
Nutrition: 1 oz. almonds = 6 g of protein
Blue Diamond Whole Natural Almonds ($ 9)
According to Harvard Health, the richest source of plant-based protein is the legume family, which includes beans of all kinds.
365 by Whole Foods Market Black Beans ($ 1)
Chickpeas are not only packed with protein, but they are also a great source of carbohydrates, fiber, B vitamins, and some minerals, according to Harvard Health.
Brand Palouse Chickpeas ($ 15)
The Cleveland Clinic says that by adding a half cup of lentils to your meal, you will add 12 grams of protein. Any lentil will work here: green, brown, or red.
Bob’s Red Mill Small French Green Lentils ($ 12)
Sakara Life Organic Protein Super Powder + Greens ($ 45)
Cereals like quinoa are packed with protein. According to The Cleveland Clinic, a half-cup serving of oatmeal adds 5 grams of protein, and a quarter cup of raw barley or quinoa equals 5 to 6 grams of protein.
From Anthony Organic White Quinoa ($ 15)
10. Chia seeds
Two tablespoons of chia seeds contain 4 grams of protein. They are also rich in fiber, calcium, and zinc.
Superfood Terrasoul Organic Black Chia Seeds ($ 12)
11. Nutritional yeast
You can add nutritional yeast to many dishes and snacks, such as popcorn, pasta, and sauces. One tablespoon of nutritional yeast equals two grams of protein, according to The Cleveland Clinic.
Bragg Nutritional Yeast Seasoning ($ 15)
12. Meats of vegetable origin
If you are just starting out with a plant-based lifestyle, you can try the many alternative meat options out there. Take a look at the ingredient list to see what else is added.
Impossible foods Impossible Burger ($ 8)
Next: How a plant-based diet changed my relationship with food
This article was originally published at an earlier date and has since been updated.
This article originally appeared on The Thirty
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