Plant-Based Protein

Plant-Based Protein Sources

Unlike in the distant past, moving away from animal products is far easier nowadays with more nutritious plant-based protein available.

Fortunately there’s an abundance of plant-based protein for those of us on a vegan, vegetarian or plant based diet.

Contrary to popular belief, plant-based eaters can easily get more than enough protein by choosing these sources of Plant-Based Protein foods

By consuming a variety of these high protein plant-based foods on a daily basis you will more than meet your daily protein needs.

Furthermore, by getting your daily protein allowance from these natural plant protein foods, you won’t have to resort to meat or plant-based protein powder substitutes.

Protein is actually a combination of various amino acids, 10 of which our body can’t produce, so we have to get them into our systems by eating the right food.

How To Get the Right Type Of Protein and Amino Acids Into Our System

Here’s an example of a combination of 2 plant-based protein sources that, when eaten together, will provide all the amino acids your body needs as a vegan.

1. Take beans, which are low in the essential amino acid methionine, but high in another essential amino acid lysine.
2. Then take rice which, opposite to beans, is low in lysine but high in methionine.
3. Therefore, when they’re consumed together, bingo, you get both of these essential amino acids whilst covering any deficiency.

Whilst a good quality soy could give you all of your protein and amino acid requirements, a rule of thumb is to eat an unprocessed carb, combined with some fruit and vegetables.

10 Best Plant-Based Protein Sources

1. Lentils

Lentils are not only a great source of fibre, but also protein.

Furthermore, just a cup of cooked lentils will provide almost 20g of power protein.

Don’t worry whether you use red or green lentils as they’re both rich in protein, fiber, and other important phytonutrients, folate, manganese, iron and potassium.

Moreover, lentils are also rich in antioxidant polyphenols, which fight obesity, cancer, inflammation as well as diabetes.

Therefore, as you can see, lentils should not only be included in your diet for the protein benefit, but they also provide essential phytonutrients which our bodies need and thrive on.

How to incorporate lentils into your diet?

Brown lentils, which are the most common, have a good rich earthy flavour and can be cooked and mashed in less than 30 minutes.

Red and green lentils can be cooked in 30 to 45 minutes and have a sweeter taste than the brown ones making them ideal for curry dishes.

• Soups – Lentils can be used to make a healthy lentil soup or added to vegetable soups
• Stews – A cup of lentils are perfect for adding to a hearty stew.
• Salads – Green and red lentils are great in salads.
• Porridge – Cook some red lentils, mush them into a porridge and add cinnamon, nuts, dates and raisons for a nutritious breakfast.

However, on the whole, lentils can be added to a variety of dishes like a hearty vegetable soup, stews, curries, salads, or even rice to give an extra portion of protein.

2. Tofu

Tofu is another great plant-based protein source.

It’s made by pressing soymilk curds into solid chunks which is what is known as tofu.

Using Tofu In Your Daily Diet

• Smoothies – Soft tofu pieces can be blended into a smoothie to make a high protein drink.
• Meat Substitute – Harder pieces of tofu can be used as a meat substitute with your usual meals.
• Stir Fries – Tofu cubes can be added to a normal stir fry for the extra protein.
• Tofu cubes can be baked, fried, marinated or grilled with your favourite dishes.

Tofu’s mild flavour makes it so easy to add to almost any dish as it complements other food so well.

Not only does it take on the taste of sauces or spices used in your cooking, but it’s texture is pretty neutral so it won’t taste peculiar to anyone not used to eating it.

The nutritional benefits found in tofu include the prevention of chronic diseases like cancer, heart disease, obesity and diabetes.

3. Chickpeas

Cooked chickpeas are high in protein, containing around 15 g per cup.

Chickpeas can be easily integrated into your meals by eating them on their own after roasting them in the oven and adding some paprika.

Or they can be added to stews and curries.

Furthermore, a chickpea paste, known as hummus, can be eaten in a sandwich or on crackers for a healthy snack.

Hummus also makes a great alternative to butter and margarine as it’s not only healthier, but also a great plant-based protein source.

4. Almonds

Another protein rich option for vegans and plant-based eaters are almonds.

They’re very high in protein, providing 32g of protein per cup.

Moreover, almonds are also rich in fibre and vitamin E which is good for the skin.

5. Quinoa

Quinoa is one of the grains that provides a great source of protein for vegans and plant-based eaters.

It’s a complete protein that provides 8g of protein per cup when cooked.

However, it’s not only its protein content that makes quinoa such an important nutrient as it’s also rich in magnesium, iron, fiber as well as manganese.

It’s also easy to include quinoa in your daily meals.

For instance it can easily be added to soups and stews or sprinkled on a salad or even served as a main.

6. Chia and Hemp Seeds

Chia and hemp seeds are both fibre rich and contain Omega-3 fatty acids which are important for keeping your heart healthy.

Chia seeds provide 2g of protein per tablespoon whilst hemp seeds provide 5g of protein per tablespoon.

A popular way of consuming these seeds is by having them in smoothies, yogurt, salads or using them in protein bars.

7. Beans and Rice

As mentioned above, combining beans with rice is not only a great source of plant-based protein, but it also combines different amino acids to give you the full range that your body needs.

By eating these two proteins together you will get 8g of protein per cup.

You can eat beans and rice as a main dish, or combine it with some hummus to eat on a sandwich.

Beans include black-eyed, pinto, butter, cannellini, soya, edamame and kidney beans which all provide between 7g to 10g per cup.

The rice should be unrefined brown or wild rice.

8. Potatoes

Don’t neglect this popular vegetable which can provide up to 10g of protein per serving.

Potatoes are well known as a good carbohydrate, but they’re also rich in nutrients like potassium and vitamin C.

Instead of eating them with butter, rather add a few dollops of hummus which will add to the protein content as well as make a tasty nutritious snack.

9. Vegetables

We all know vegetables are good for you but some have a higher protein content than others.

Those that are rich in protein are those mainly leafy green vegetables, for instance these ones below.

If these vegetables are eaten in isolation they won’t provide enough protein to fulfill your protein requirements.

They need to be complimented with other plant-based protein foods to get your protein allowance.

• Broccoli – a medium stalk of broccoli provides roughly 4g of protein.
• Kale provides 2g of protein per cup.
• Spinach provides 2g of protein per cup.
• Brussel Sprouts provide 2g protein per cup.
• Mushrooms – 5 medium mushrooms provide 3g of protein.
• Salad with greens and some quinoa sprinkled on top for a protein-rich meal.

10. Rolled Oats

Unrefined rolled oats provide another great source of plant-based protein as they contain roughly 11g of protein per cup.

Nothing beats a good bowl of oats with chia seeds and almond nuts mixed into it.

Interestingly, studies suggest say that people who eat oats and other wholegrains regularly tend to not only live longer, but also less likely to suffer heart disease.

Why Struggle With Plant-Based Protein When You Can Get It From Meat?

Here are some great reasons for eating plant-based protein rather than non-vegan options.

1. Plant-based eaters, vegetarians and vegans have a far lower chance of suffering from various adverse health conditions, including ischemic heart disease, type-2 diabetes, hypertension, cancer and obesity.
2. Choosing plant-based protein over animal products means that your intake of saturated fat is greatly reduced.
3. Furthermore, a high consumption of vegetables, fruits, whole grains, legumes, soy, nuts and seeds will cause you to have lower cholesterol levels as well as better serum glucose control.
4. These factors contribute to reduction of chronic disease.

Ref: https://pubmed.ncbi.nlm.nih.gov/27886704/

The Importance Of Plant-Based Protein

Quality plant-based protein is one of the main building blocks of the body, which helps us grow and repair tissue, whilst also helping our hormone and immune systems function properly.

Furthermore, many experts agree that a well structured plant-based or vegan diet, without meat, can provide all the nutrients and protein you need for a healthy, well balanced diet.

Conclusion On Plant-Based Protein and Muscle Strength

If you still think you can’t build muscle strength without eating red meat, you’d better believe that choosing effective plant-based protein sources are actually way more effective, as well as healthier, for you than meat protein.

“Someone asked me, ‘How could you get as strong as an ox without eating any meat?’ and my answer was, ‘Have you ever seen an ox eating meat?”

– Patrik Baboumian, Strongman World Record Holder

Unfortunately, we have become conditioned to structuring our diet around meat as it’s become the norm to think it’s the only real source of protein.

Furthermore, it’s crazy to think that our eating habits are centered on a single protein source as it’s become with meat.

Conversely, consuming a variety of nutrients from plant-based protein alternatives like beans, grains, green leafy vegetables, fruit and nuts creates a far healthier and more balanced diet.

Next Step To Adopting a Plant-Based Way Of Eating

Basically you need to start eating wholesome, nutrient dense food that does not contain animal products to get all the incredible plant-based diet benefits you deserve.

Therefore, if you think by ditching the meat and then filling up on cakes and pastries, which are technically vegan, you’re getting your plant-based protein, you’d better think again.

So start eating plants and ensure that each meal is packed with a decent source of plant-based protein to keep you strong and healthy.

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On a vegetarian, or plant-based diet, your body will absorb all the amino acids and macro nutrients that it needs to thrive on and you’ll enjoy the benefits by becoming healthier and leaner.

Try it, you won’t regret it.

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