You can compare equal amounts of protein to the importance of water. It’s just an everyday essential body need to survive and thrive. You need to consume the right amount of protein every day to do almost anything – whether you are trying to increase your metabolism, to lose weight or to give your body more energy. Healthy amounts of protein in your diet are non-negotiable.
Okay, so now that we’ve got rid of it, let’s address plant-based proteins. We know – people are driving heavier these days than ever before. Aside from the fact that meatless meals have become such a ‘trend’, we would say there are healthy ways to mix plant-based proteins into your diet that are probably more beneficial to your body than animal proteins. If you want to remove meat from your diet for ethical or health-conscious reasons, it is important to find good sources of plant proteins that are rich in things like amino acids and vitamins.
I will quickly share my meatless testimony: I have gone meatless lately and honestly have never felt better. A nutritionist once told me to make vegetables the star of my meals. I started basing my meals on vegetables – some I had never tried before – and it was amazing to fall in love with new plant-based proteins that made me feel like I was living my life together. I talked more about the best plant-based proteins with Evolve’s own 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, which combines protein, has been dispelled,” Griffin explains. “Pea protein alone, for example, contains all the essential amino acids needed for human health, and by eating a variety of foods and meeting your calorie needs, for vegan or vegetarian diets, supplemental proteins are not needed in one meal or drink. “If you eat enough plant protein sources, your body will reach all nine essential amino acids that support all the important functions that protein provides.”
It is also important to note that in 2006 and 2015, the Academy of Nutrition and Dietetics explained that eating different plant foods during the day provides all the necessary amino acids of our body.
Read on for their favorite plant-based 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-based proteins,” explains Grifin. “Leucine is the most important amino acid because it is associated with muscle growth, recovery and maintenance of muscles to make proteins that can eventually lead to improvement in lean body mass, strength and body composition. Peas also contain a relatively high amount of 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 with low fat fat and naturally cholesterol free,” she says.
Nutrition: 1 cup boiled peas = 5 g protein
365 through the complete food market Organic Green Peas ($ 2)
The Nue Co. Probiotic Protein Plant ($ 35)
2. Soybeans
“Beans are good sources of protein and contain a relatively higher amount of lysine compared to other plant protein sources,” says Giffin. “Of all the beans, the soybean has the highest protein content. It contains all the essential amino acids and a serving of soybeans contains as much potassium as a medium banana. “
Valdez is also a big fan of soybeans and its benefits. “Soy was a very popular dish in my house and is still a popular plant-based protein for me,” says Valdez. “I love it because it has different uses. Soybeans, for example, can definitely be a wonderful snack on their own or in a salad.” Valdez also notes that soy contains lunasin, which is said to have cancer-preventing properties and other inflammatory properties to regulate cholesterol metabolism. He also explains that soy contains calcium, copper, magnesium and vitamin B, all of which are good for regular consumption base. “
Nutrition: 1/2 cup cooked soybeans = 15 g protein
Home Food Organic Firm Toffee ($ 2)
Plant-based drinks
For these reasons above, he also loves soy milk. “Soy milk is a powerful plant base with about 6 grams of protein and can be used in a variety of ways, from baking, pancakes or even smoothies, ” says Valdez. “It is definitely a perfect substitute for cow’s milk for people with milk allergies or severe lactose intolerance.”
Silk Organic Soy Milk ($ 3)
4. Pumpkin seeds
“Pumpkin seeds contain not only protein, but also vitamin A, vitamin E, copper, magnesium, manganese and zinc,” says Griffin.
Griffin suggests incorporating this festive seed into your meals by adding it to sauteed vegetables, hot or cold cereals, healthy cookies and veggie burgers.
Nutrition: 1/2 cup roasted pumpkin seeds = 9 g protein
Terrasoul Superfoods Pumpkin Seeds ($ 15)
5. Almonds and walnuts
“I add these beautiful nuts in the mornings with my walnuts to my smoothies. It’s a wonderful heather fat and gives the smoothie a creamier taste,” Valdez explains. Valdez also says that almonds are an excellent source of vitamin E, which acts as an antioxidant and prevents cell damage to the skin, as well as magnesium, manganese, niacin and vitamin B2. He also says that walnuts contain high levels of omega-3 fatty acids, which lowers the risk of cardiovascular disease.
Power: 1 oz. almonds = 6 g protein
Blue diamond All Natural Almonds ($ 9)
6. Beans
According to Harvard Health, the richest source of plant-based protein is the legume family, which includes all types of beans.
365 through the complete food market Black Beans ($ 1)
7. Chickpeas
Chickpeas not only contain protein, but are also an excellent source of carbohydrates, fiber, B vitamins and some minerals, according to Harvard Health.
Palouse Brand Garbanzo Beans ($ 15)
8. Lenses
The Cleveland Clinic says that if you add half a cup of lentils to your meal, you add 12 grams of protein. Any lens will work here: green, brown or red.
Bob’s red mill Petite French Green Lentils ($ 12)
Sakara Life Organic Protein + Vegetable Super Powder ($ 45)
9. Grains
Grains like quinoa are packed with protein. According to The Cleveland Clinic, a serving of oats adds half a cup of 5 grams of protein and a quarter cup of uncooked barley or quinoa equals 5 to 6 grams of protein.
Anthony’s Organic white quinoa ($ 15)
10. Chia sade
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, pastas and sauces. According to The Cleveland Clinic, one tablespoon of nutritional yeast equals two grams of protein.
Bragg Yeast Flavors ($ 15)
12. Plant-based meat
If you are just going with a vegetarian lifestyle, you can try the many alternative meat options there. Check the ingredient list to see what else is being added.
Impossible food Impossible Hamburger ($ 8)
Next: How Eating a Vegetable Diet Changed My Relationship With Food
This article was originally published earlier and has been updated since then.
This article originally appeared on The Thirty
Read more from The Thirty