We’re hearing more and more about the advantages of eating a diet higher in plant-based foods for sustainability and health. This entails consuming nutritious mainstays like fruits, vegetables, and starchy carbs but not meat and fish. Consuming a wide range of plant-based proteins is another aspect of eating healthily. But what are they, and how can you include them without sacrificing protein quality?
What is plant-based protein?
Simply put, plant-based protein is a valuable dietary source of protein derived from plants. Pulses, tofu, soy, tempeh, seitan, nuts, seeds, some cereals, and even peas can be included in this category. Pulses are a broad category of plants that include split peas, chickpeas, lentils, and beans (including kidney, adzuki, and black beans).
Not only are plant proteins excellent sources of protein, but they also contain fiber, vitamins, and minerals, making them extremely nutrient-dense. We often consume too little fiber, but you may simply increase your consumption by including specific plant proteins like nuts, lentils, and peas in your diet. Were you aware that green beans, soy beans, and peas are all excellent sources of plant fiber?
Why is plant-based protein essential?
A necessary nutrient for the development, upkeep, and repair of our bodies is protein. To keep our bodies healthy, we must make sure we consume enough high-quality protein each day. In essence, protein is essential to our body’s core structure.
A protein supply that contains all nine of the required amino acids is referred to as “complete” protein. Fish and poultry, including chicken and red meat, are full sources of animal protein. Except for soy and quinoa, plant-based protein sources are “incomplete.” This is due to the fact that at least one of the nine necessary amino acids is typically absent from plant protein sources. So how can you make sure that when you eat plant proteins, you get all of the important amino acids? Combining proteins is the solution.
Here are some of the examples of plant-based protein that you can incorporate in your diet and not make it boring too!
1. Hemp Seeds
- Hemp seeds are a rich source of protein, containing about 30 grams per 100 grams, and are a complete protein, providing all nine essential amino acids.
- They are also high in Vitamin E and can be added to granola, salads, or blended into smoothies for a complete plant protein source.
2. Peanuts
- Peanuts provide approximately 25.8 grams of plant protein per 100 grams and are a good source of Vitamin E and B vitamins.
- Although they are low in certain essential amino acids, they are a useful part of a balanced plant-based diet. Enjoy them as peanut butter in sandwiches or as a snack.
3. Pumpkin Seeds
- Pumpkin seeds contain about 24.4 grams of plant-based protein per 100 grams and are rich in Vitamin K and magnesium.
- They are low in methionine but can be combined with other foods to create a complete vegetarian protein dish. Roast them as a snack or blend into seed butter.
4. Tempeh
- Tempeh offers around 20.7 grams of protein per 100 grams and is rich in Vitamin B2 and probiotics.
- It is made from fermented soybeans, which are a complete plant-based protein source. Use tempeh in stir-fries or as a meat substitute in dishes.
5. Cashew Nuts
- Cashew nuts provide about 17.7 grams of protein per 100 grams and are a good source of Vitamin E and magnesium.
- They are versatile and can be used to make vegan cream cheese or as a topping for salads.
6. Soybeans
- Soybeans have a high vegetarian protein content that varies by preparation and are rich in Vitamin K and folate.
- They are a complete protein source, providing all nine essential amino acids. Use them in soups, stews, or as a base for plant-based milks.
7. Quinoa
- Quinoa contains about 8.1 grams of vegan protein per cup and is rich in iron, magnesium, and B vitamins.
- It is a complete protein, making it a nutritious side dish or addition to salads.
8. Lentils
- Lentils provide approximately 8.8 grams of vegan protein per 100 grams when boiled and drained, and are rich in iron, potassium, and folate.
- They are often used in soups, stews, or as a base for veggie burgers.
9. Chickpeas
- Chickpeas offer about 7.2 grams of plant-based protein per 100 grams (canned) and are a good source of folate and vitamin B6.
- They can be added to salads, blended into hummus, or used in curries.
10. Edamame
- Edamame contains about 12.1 grams of vegetarian protein per cup and is rich in vitamin K, folate, and iron.
- They are often steamed or boiled as a snack or added to stir-fries.
11. Green Peas
- Green peas have a plant-based protein content similar to low-fat milk per cup and are rich in vitamin K, iron, and magnesium.
- They can be added to pasta dishes, salads, or blended into pesto.
12. Artichokes
- Artichokes provide about 3.5 grams of protein per artichoke and are a good source of vitamin C and potassium.
- They are often grilled or steamed as a side dish.
13. Asparagus
- Asparagus contains about 2.2 grams of vegetarian protein per ½ cup and is rich in vitamin A, vitamin K, and folate.
- It is commonly grilled or sautéed as a side dish.
14. Blackberries
- Blackberries offer about 2 grams of vegan protein per cup and are rich in vitamin C and manganese.
- They can be enjoyed as a snack or added to oatmeal.
15. Potatoes
- Potatoes provide approximately 7.5 grams of plant-based protein per large potato with skin and are a good source of vitamin C and potassium.
- They can be baked, boiled, or mashed as a side dish.
16. Sweet Potatoes
- Sweet potatoes contain about 3.6 grams of plant protein per large sweet potato with skin and are extremely rich in vitamin A.
- They are often baked or mashed as a side dish.
17. Spirulina
- Spirulina offers about 8 grams of vegan protein per two tablespoons and is rich in iron, copper, and B vitamins.
- It can be added to smoothies or energy bars for a protein boost.
18. Spelt
- Spelt provides about 10.7 grams of vegetarian protein per cup and is a good source of iron, magnesium, and B vitamins.
- It can be used in baked goods or as a substitute for wheat.
19. Sweet Corn
- Sweet corn contains about 5.4 grams of plant-based protein per cup and is a good source of vitamin C and folate.
- It is often grilled or boiled as a side dish.
20. Tofu
- Tofu has a vegan protein content that varies by type, offering about 10 grams per ½ cup, and is rich in iron and calcium.
- It is commonly used in stir-fries or as a meat substitute.
21. Almonds
- Almonds provide about 21.2 grams of protein per 100 grams and are rich in vitamin E and magnesium.
- They can be enjoyed as a snack or added to salads.
22. Chia Seeds
- Chia seeds contain about 5 grams of vegetarian protein per ounce and are rich in calcium and iron.
- They can be added to smoothies or used as an egg substitute in baking.
23. Flaxseeds
- Flaxseeds offer about 5 grams of protein per ounce and are rich in omega-3 fatty acids and magnesium.
- They can be added to oatmeal or blended into smoothies.
24. Baked Beans
- Baked beans provide about 5 grams of vegan protein per 100 grams and are a good source of folate and potassium.
- They can be used in breakfast dishes or as a side, but watch for added salt and sugar.
25. Spinach
- Spinach contains about 3.5 grams of vegetarian protein per cup cooked and is extremely rich in vitamin K and iron.
- It can be added to smoothies, salads, or sautéed as a side dish
To sum up, plant-based protein sources are a great complement to any diet and provide a variety of nutritional advantages. Legumes, seeds, nuts, cereals, and vegetables are examples of foods high in protein that offer vital amino acids, fiber, vitamins, and minerals. Including a range of plant-based proteins can support general health and guarantee a balanced food intake. Plant-based proteins are a nutritious substitute for conventional animal-based protein sources and an environmentally friendly option for people looking to cut back on their intake of animal products. People can easily achieve their protein demands without sacrificing taste or nutrients by incorporating a range of these 25 plant-based protein sources.