You can also compare protein to the importance of water. It is just essential for the day to day our bodies need to survive and prosper. You have to consume the right amount of protein every day to do just about anything – whether you’re trying to boost 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 solved that, let’s address the plant-based protein. We know – people are surfing hard on the meatless wave today, more than ever. In addition to the fact that meatless meals have become a big “trend”, we will say that there are healthy ways to mix vegetable proteins in your diet that are undoubtedly better for your body than animal proteins. If you are trying to eliminate meat from your diet for ethical reasons or health concerns, it is important to find good sources of plant proteins rich in things like amino acids and vitamins.
I will quickly share my testimony without meat: I have been without meat recently, and honestly, I have never felt better. Once, a nutritionist told me to make vegetables the star of my meals. I started to base my meals around vegetables – some that I had never tried before – and it was amazing to fall in love with new plant-based proteins that make me feel like I have my life together. I talked more about the best vegetable proteins with Evolve nutritionist, Trish Griffin, who is also a registered nutritionist, and Jonathan Valdez, registered nutritionist and owner of Genki Nutrition.
“The myth that plant proteins are incomplete, requiring a combination of proteins, has been well refuted,” explains Griffin. “For example, pea protein alone contains all the essential amino acids needed for human health and, when 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 drink. by eating an adequate amount of a variety of plant protein sources, your body will reach all nine essential amino acids, supporting all the vital functions that the protein provides. “
It is also important to note that the Academy of Nutrition and Dietetics 2006 and 2015 explains that eating a variety of plant foods throughout the day provides all the necessary amino acids for our body.
Keep reading about your favorite vegetable proteins and some fun ways to incorporate them into your diet.
1. Peas
“Pea protein contains essential amino acids and has a high leucine content compared to most plant proteins,” explains Grifin. “Leucine is the most important amino acid with regard to muscle growth, maintenance repair and muscle stimulation to produce proteins that can lead to improvements over time in lean mass, strength and body composition. 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 source of the pea 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
365 by Whole Foods Market Organic green peas ($ 2)
The Nue Co. Probiotic protein – plant ($ 35)
2. Soy
“Beans are a good source of protein and contain a relatively greater amount of lysine, compared to other sources of vegetable protein,” says Giffin. “Of all grains, soy has the highest protein content. They contain all the essential amino acids and a 1/2 cup serving of soy provides both potassium and an average banana. “
Valdez is also a big fan of soy and its benefits. “Coming from an Asian origin, soy was a very popular dish in my house and remains a very popular vegetable protein for me,” says Valdez. “I love it because it has many 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 has cancer-preventing and other inflammatory properties to regulate cholesterol metabolism. He also explains that soy contains calcium, copper, magnesium and vitamin B, which are great for consuming regular basis. “
Nutrition: 1/2 cup of cooked soybeans = 15 g of protein
Homemade food Organic firm tofu ($ 2)
3. Herbal drinks
For these reasons above, he also loves soy milk. “Soy milk is a powerful vegetable base that has about 6 grams of protein and can be used in many ways, from baked goods, pancakes or even smoothies. ” says Valdez. “This is definitely a perfect substitute for cow’s milk for people who may have a milk allergy 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 festive seed into his meals, adding them to sautéed vegetables, hot or cold cereals, healthy biscuits and vegetarian hamburgers.
Nutrition: 1/2 cup roasted pumpkin seeds = 9 g protein
Terrasoul Superfoods Pumpkin seeds ($ 15)
5. Almonds and Nuts
“I add these beautiful nuts to my smoothies in the morning, along with my nuts. It is a great healthy fat and gives the smoothie a more creamy flavor ”, explains Valdez. Valdez also claims that almonds are an excellent source of vitamin E, which acts as an antioxidant and prevents damage to skin cells, in addition to magnesium, manganese, niacin and vitamin B2. He also says that nuts have high levels of omega-3 fatty acids, which decreases the risk of cardiovascular disease.
Nutrition: 1 ounce. almonds = 6 g protein
Blue Diamond Whole Natural Almonds ($ 9)
6. Beans
According to Harvard Health, the richest source of vegetable protein is the legume family, which includes beans of all types.
365 by Whole Foods Market Black Beans ($ 1)
7. Chickpeas
In addition to containing proteins, chickpeas are also a great source of carbohydrates, fiber, B vitamins and some minerals, according to Harvard Health.
Brand Palouse Garbanzo beans ($ 15)
8. Lentils
The Cleveland Clinic says that by adding half a cup of lentils to your meal, you will be adding 12 grams of protein. Any lentil will work here: green, brown or red.
Bob’s Red Mill Petite French Green Lentils ($ 12)
Sakara Life Super Organic Protein Powder + Greens ($ 45)
9. Grains
Grains like quinoa are rich in protein. According to The Cleveland Clinic, half a cup of oats adds 5 grams of protein and a quarter cup of raw barley or quinoa equals 5 to 6 grams of protein.
Anthony’s 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.
Terrasoul Superfoods 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 is equivalent to two grams of protein, according to the Cleveland Clinic.
to boast Nutritional yeast seasoning ($ 15)
12. Herbal meats
If you are just starting out with a plant-based lifestyle, you can try the many alternative meat options that exist. Take a look at the list of ingredients to see what else is added.
Impossible foods Impossible Burger ($ 8)
Next: How eating 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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