These Are the Absolute Best 6 Sources of Plant-Based Protein
Posted by Healthy Truth on Jun 7th 2019
In the United States, one in three children born after the year 2000 is either overweight or obese. With the obesity rate increasing, more and more people are seeking new methods to adopt a healthy lifestyle and food choices.
Studies have proven that cutting or limiting animal fat and protein and switching it with plant-based foods is a vital factor in having a healthy lifestyle. Some other studies prove that a diet full of meat, eggs, and dairy can boost the risk of different kinds of cancers.
Furthermore, the latest studies have proven that meat, poultry, farmed fish and dairy can be full of high levels of hormones, antibiotics, drugs, chemicals, and pesticides detrimental to human’s health.
So if you are planning to be a vegan or you are a vegetarian, it’s essential to have protein in your regular diet as protein in the body breaks into essential amino acids needed in promoting overall health and longevity.
How to Get Enough Protein
Getting enough protein and vital vitamins and minerals can be difficult for people who do not eat meat or animal products. A person should plan ahead to make sure that they get enough protein, calcium, iron, and vitamin B-12, which people on an omnivorous diet get from animal products. The right plant-based foods can be good sources of protein and other nutrients, usually with fewer calories than animal products.
What Are Complete Proteins?
Some plant products, such as soybeans and quinoa, are complete proteins, which means that they have nine essential amino acids that human bodies need. Others are missing some of these amino acids, so eating a varied diet is essential. Keep on reading for a list of some of the best plant-based foods for protein.
Beans and Legumes
Beans and legumes pack a nutritional punch with high levels of vital minerals, like potassium, magnesium, folate, and iron that are in short supply in our diets. Although you can buy them dried, canned beans make eating these foods really easy. One of the good things of plant proteins, like canned beans, is that you don’t need to do much prep. Having a plant-based lunch or dinner can usually be much rapid than waiting for takeout to arrive.
Boil or cooked organic beans and legumes like brown rice, quinoa, chickpeas, and white, lima, black, pinto and kidney beans are a good source of plant-based protein, essential amino acids, fiber, calcium, and iron.
One cup of canned chickpeas contains about 11 grams of protein, while one cup of lentils has closer to 18 grams; one cup of black beans has almost 14 grams of protein.
Nuts and Beans
Among all nuts, cashews are a vital source of protein, fiber and essential nutrients such as vitamin B6, K, and minerals such as iron, biotin, copper, and magnesium. Actually, the fat in cashew nuts is lower than the other nuts.
Monounsaturated fatty acids in cashew nuts can lower the risk of heart conditions. The magnesium in cashew nuts can help with calcium absorption and enhance healthy bones. Cashew nuts also provide energy to the body and deal with free radicals. Other seeds like sesame, flaxseed, and sunflower seeds are a vital source of protein, fiber, omega 3 fatty acids, and lignans.
In addition to that, studies prove that omega 3 fatty acids in flaxseed called ALA can minimize the growth of cancer cells. The lignans in flaxseed have been proven to cut down the chances of breast cancer by lowering the growth of cancer cells and blocking enzymes involved in hormone metabolism.
The studies also show that omega 3 fatty acids and amino acids in flaxseed drastically lower blood pressure, limit bad cholesterol level, boost cardiovascular health and cut down the chances of heart failure.
Several studies also show that the rich source of omega 3 in flaxseed stops the plaque buildup in the arteries and can cut down the risk of cardiac diseases.
Consider high-quality, delicious cashews from Healthy Truth. They contain no sulfites, added sugars, preservatives, artificial flavors, or artificial colors
Soy products including tofu, tempeh, and edamame are among the finest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared:
- tempeh has about 15 g of protein per ½ cup
- firm tofu has about 10 g of protein per ½ cup
- edamame beans have 8.5 g of protein per ½ cup
People usually choose tofu, as a meat substitute, in a sandwich or soup. Tofu is also a well known meat substitute in some dishes.
These soy products also have good amounts of calcium and iron, which makes them healthy substitutes for dairy products.
Quinoa is by far the most known protein-filled grain, but other whole grains provide with protein as well. You can find almost six grams of protein in one cup of cooked millet or bulgur and almost seven grams in the same amount of wild rice. Here are some protein-filled ways to add whole grains.
Spirulina is blue or green algae that have almost 8 g of protein per 2 tablespoons. It is also full of nutrients, including iron, B vitamins — although not vitamin B-12 — and manganese.
Spirulina is found online at Healthy Truth as a powder or a supplement. It is all-natural, non-GMO, and is the only Spirulina cultured in a Biosecure Zone free of herbicides and pesticides.
It can be added to water, smoothies, or fruit juice. A person can also sprinkle it over salad or snacks to increase their protein content.
Hemp seeds are one of the finest sources of high-quality plant-based protein that’s easily digestible in the body without having enzyme inhibitors that other soy-based foods have. Hemp seeds are also an important source of omega 3 fatty acids, essential amino acids, and fiber.
Hemp seeds also found online at Healthy Truth. Add to just about anything for a great boost of nutrition - including yogurt, oatmeal, salads, baking recipes, cereals, and smoothies.
You can also add hemp seeds in your daily green smoothies with other great superfoods like chlorella. Healthy Truth also offers high quality raw organic chlorella powder.