Would you like to know more about plant protein, including how to use it and what the best plant-based protein foods are? Moreover, did you know that there are numerous benefits to eating plant protein foods? So are a ton of other people! No matter your lifestyle, you can benefit from adding more plant-based foods to your diet. Plants are full of fiber, minerals, phytonutrients, and health benefits. I’m commonly asked how one can get enough protein without consuming meat. There are many plant-based foods that offer protein – you just have to know which foods they are, how to prepare them, and be mindful to include them in your daily meals.
What is a Vegan or Plant-based Diet?
A vegan or plant-based diet is a diet consisting only of plant foods. A plant-based diet typically consists of mostly plant foods, with little to no animal products. However, people who follow a plant-based diet may or may not consume only plant-based foods.
For the purpose of this article, the terms “vegan” and “plant-based” will be used interchangeably to refer to recipes that do not contain any animal products or by-products.
10 Plant-Based Protein Sources You Should be Eating
1. Plant Protein: Lentils
Carbohydrates, fiber, and protein can all be found in lentils. Each serving provides over 10 grams of protein to help build muscle. Lentils and split green peas are both considered to be starchy proteins.
Lentils are high in both essential and non-essential amino acids, including globulin, which makes up almost half of the lentils’ amino acid profile. Lentils also contain starch, insoluble dietary fiber, prebiotics, and potassium, which all contribute to good health. Not only are lentils nutritious and cheap, they’re also easy to cook.
2. Plant Protein: Hemp Seeds
Hemp seeds contain a good amount of protein as well as healthy fats that are good for the heart, mostly omega-3 fatty acids. Though they are missing lysine, they are still considered an excellent source of protein for vegans. Hempseed oil is interesting because it contains all of the essential amino acids, as well as one called arginine. Arginine helps with the production of nitric oxide, which is a vital molecule for a strong cardiovascular system.
Hemp seeds have a delicious, subtly sweet and nutty flavor which makes them easy to add to any recipe to boost the plant protein content.
3. Plant Protein: Chia Seeds
The chia seed is an ancient seed that has been used for centuries because of its ability to absorb water and turn into a gel-like substance. This is made possible by the soluble fiber content in the seeds. The main characteristic of chia seeds is that they can help thicken food. They are also a good source of fiber, protein, and healthy fats.
Chia seeds are a good source of protein, containing about 20% protein and 25% fiber. While the amount of protein in these seeds can be different depending on where they were grown, they always contain both essential and non-essential amino acids. Most of these amino acids are in the form of globulin. or allergies. The protein in chia seeds makes them helpful for people with gluten sensitivities or allergies.
4. Plant Protein: Quinoa
Without gluten and full of protein, quinoa is a perfect food for those with gluten sensitivities or looking for a vegetarian option. Although quinoa is frequently grouped with other starchy foods because it contains carbohydrates, it is also a good source of plant protein and fiber. Try using cauliflower instead of rice to add more variety to your carbohydrate intake, and get some extra protein at the same time.
When compared to other grains, quinoa has a better amino acid profile and a higher protein to fat and carb ratio. Lysine is an amino acid that is found in wheat, corn, and rice. However, it is found in higher levels in quinoa.
5. Plant Protein: Spirulina
Spirulina is an extremely protein-rich plant food. It is one of the few sources of high-protein plant foods that contains a high proportion of protein by dry weight. Spirulina contains significantly more protein than most other plant proteins, with about 60% to 70% of its weight made up of protein, compared to only 35% for most other plants. Spirulina is not only a complete protein, but it also provides all essential amino acids. The protein in spirulina is more easily used by the body than other plant proteins.
The powder is a deep blue-green color and will turn anything it is mixed with into that same color. It has a subtly sweet and nutty taste with hints of vanilla and chocolate, but with a slight seaweed flavor.
6. Plant Protein: Nutritional Yeast
Bragg’s nutritional yeast is a top-quality, high-protein plant-based food that is versatile and has a cheesy flavor. It is also nutritionally impressive. Nutritional yeast contains no dairy or active yeast, and it’s found in a powder/flake form that creates a paste when mixed with liquid. It’s great for making dairy-free sauces, dressings, and more.
Nutritional yeast is a complete protein, meaning it contains all of the amino acids your body needs. This is a way to increase the amount of macronutrients in your meals by sprinkling it on top of your dish, just as you would regular cheese.
7. Plant Protein: Seeds
These seeds are some of the best sources of vegan protein because they are also rich in minerals. The flavor of seeds varies by type, with some being nuttier while others are more sweet and neutral. Pumpkin seeds have a savory flavor, sesame seeds have a strong nutty taste, sunflower seeds are sweet and nutty, and flax and chia seeds have a mild nutty taste.
Most plant proteins lack lysine, which is the amino acid needed to make a complete protein. Although they are not the best sources of the macronutrient, that does not mean that they are not great sources. Pumpkin seeds are a great source of protein, with nearly 60% of their composition being protein. You can get a good amount of protein from a small serving of just 1/4 cup.
8. Plant Protein: Nuts
Nuts are a great source of protein, as well as minerals, vitamin E, and healthy fats. The taste of nuts can vary depending on the type, with some being more savory while others are more sweet and neutral.
9. Plant Protein: Beans
Beans and legumes are a great source of plant protein, carbs, fiber, and iron.
Beans are considered a starch that is also a protein, similar to lentils. Magnesium is an important mineral found in beans that plays a key role in our body, including muscle function, protein synthesis, blood sugar control, and blood pressure regulation. It has been shown that black cohosh can also help to reduce PMS symptoms, headaches and constipation.
Beans contain many amino acids, but they do not contain all of them. Amino acids they lack include valine and lysine. A study found that the percentage of amino acids you’ll digest in beans varies depending on the type of bean, with black, red, and white beans having 33%, 86%, and somewhere in between those percentages respectively.
10. Plant Protein: Organic Tempeh, Tofu, and Edamame
Soy contains all of the essential amino acids needed to form a complete protein. This means that soy-based foods like tempeh, tofu, and edamame can all be excellent sources of plant protein. Proteins are one of the strongest and most animal-like chemicals in terms of composition. Soy also has a high concentration of branched-chain amino acids, which have been shown to be beneficial to athletic performance.
Often, soy-based sources of plant protein also contain healthy fats and fiber in addition to protein.
Essential nutrients on a Plant-Based Protein Diet
If a vegan or plant-based diet is not monitored correctly, it may be lacking in certain vital nutrients.
The following are six of the most important nutrients to be aware of when following a vegan diet.
VITAMIN B12
When we talk about sources of vitamin B12, we’re referring to animal-based food sources like eggs, meat, fish, and dairy products. When following a vegan diet, you must be aware of getting enough vitamin B12 in your diet.
Vitamin B12 is essential for creating red blood cells and maintaining brain function. If you don’t have enough vitamin B12, you may feel tired and weak, have trouble thinking clearly, and lose your balance and coordination.
Vitamin B12 can be found in fortified foods such as nutritional yeast and plant milk produced from plant sources.
We recommend taking a daily B12 supplement to ensure you meet your needs since there are limited plant sources of B12 in foods.
IRON
Iron is an important part of our body because it helps create red blood cells and delivers oxygen to them. An iron deficiency can cause anemia, which can make you feel tired and weak.
Iron comes in two forms, heme and non-heme iron. Heme iron is found in animal products and is easily absorbed in the body. Iron can be found in both heme and non-heme sources, with heme iron being more easily absorbed. Non-heme iron sources are mostly found in plant foods.
Since plant sources aren’t absorbed as well, here are some things you can do to increase absorption:
- Consume your iron-rich foods with a source of vitamin C
- If taking an iron supplement, avoid taking it with calcium supplements, calcium-rich products, or coffee and tea
It is recommended that those who follow a vegan diet regularly test for iron deficiency. If you are a menstruating woman, an athlete, or a vegetarian/vegan, you are at risk for iron deficiency, so it is important to get tested.
VITAMIN D
Vitamin D is important for keeping our bones and teeth healthy, helping our bodies absorb calcium, and boosting our immune systems. If you don’t have enough vitamin D, you may develop rickets (a condition in which your bones don’t develop properly) as a child, or osteoporosis (a condition in which your bones become weak and porous) as an adult.
Make sure to check the label of whatever you’re eating and look for foods with a high percentage of vitamin D. Vitamin D content will vary widely across products.
Non-food sources are typically necessary to meet your daily vitamin D needs as food sources alone are not generally high enough. From April to September, your bodies can make enough vitamin D from the sun. You can also get vitamin D from supplements.
You’re at a higher risk for skin cancer if you spend a lot of time in the sun. Therefore, we suggest that you get most of your vitamin D from supplements.
In winter, the average healthy adult will likely need 2000IU of vitamin D per day. Consider taking a vitamin D supplement of 1000IU every day during the summer.
CALCIUM
Calcium is important for bones because it helps them grow, stay strong, and repairs them when they are broken. Vitamin D works with calcium to help the body absorb calcium.
You achieve your peak bone mass in your early to mid-20s. You should make sure you consume enough calcium when you are young and also as you age to maintain healthy bones.
Although it may be more difficult to find plant-based sources of calcium, it is possible to meet your calcium needs with the right information.
You should aim to consume 2-4 servings of calcium-rich foods every day, depending on your biology and age.
ZINC
Zinc is necessary for body functions such as metabolism, immune support, wound healing, and DNA formation. Although zinc deficiency is not as common, it can cause stunted growth, slow wound healing, and impaired cognition.
If you are vegan, you are at a higher risk of developing a zinc deficiency, as plant sources of zinc contain less zinc per serving on average than their animal-based counterparts.
When you eat different types of these foods often, you probably get the nutrients you need.
Zinc supplementation is usually not necessary, however there are some circumstances where it may be required, such as with digestive diseases or when healing from a significant wound. Before you take a zinc supplement, you should always speak to a medical professional.
OMEGA 3S
Your body cannot make Omega 3s itself and must get them from food sources.
Omega 3s role in the body:
- Brain health
- Immune support
- Fighting inflammation
- Heart Health
Although plant-based sources of Omega 3s are not as efficient in converting to the usable form of Omega 3 in the body, they are still a good option. You will need to eat foods with Omega 3 every day to get enough.
Wrap-Up
You can maintain a healthy lifestyle by eating a plant-based or vegan diet. Although the ketogenic diet can be beneficial, you need to make sure you get the right nutrients. You should pay close attention to your intake of vitamin B12, iron, vitamin D, calcium, zinc, and omega 3 fatty acids. These nutrients are essential for keeping your body healthy and functioning properly.
If you’re having trouble meeting your nutritional needs, Registered Dietitians can help you figure out what you need to do.
As was discussed, protein is a vital nutrient for everybody, especially those on a vegan diet, as plant-based protein sources are commonly lower in protein overall.
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