{"id":6346,"date":"2024-02-13T15:59:53","date_gmt":"2024-02-13T15:59:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6346"},"modified":"2024-02-13T15:59:53","modified_gmt":"2024-02-13T15:59:53","slug":"10-of-the-best-plant-based-sources-of-protein","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/10-of-the-best-plant-based-sources-of-protein\/","title":{"rendered":"10 of the Best Plant-Based Sources of Protein"},"content":{"rendered":"\n

Yes, it\u2019s entirely possible to score your protein fix from plants alone. Here are the ingredients that\u2019ll get you there.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

That you must eat meat to get your protein fix is a myth<\/strong>.<\/p>\n\n\n\n

When you hear the word “protein,” you likely think of a chicken breast or a hunk of steak. That makes sense \u2014 meat is one of the best sources of this macronutrient,\u00a0according to the Heart Foundation<\/a>. But it\u2019s not the\u00a0only<\/em>\u00a0source. In fact, it\u2019s entirely possible to get the protein you need each day without eating meat like\u00a0poultry, beef, and pork. \u201cWhen done thoughtfully, individuals can meet their\u00a0protein\u00a0needs exclusively from plant-based sources,\u201d says Nathalie Sessions, RD, of Houston Methodist Hospital in Texas.<\/p>\n\n\n\n

The Possible Benefits of Trading Meat Protein for Plant Protein<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

One perk of eating animal protein is that these sources are complete \u2014 meaning they provide the nine essential amino acids our bodies can\u2019t make, according to the Cedars-Sinai Blog<\/a>. But there are benefits to trading or reducing your meat consumption and filling up on plant proteins, including:<\/p>\n\n\n\n

Losing weight\u00a0<\/strong>When followed properly,\u00a0plant-based diets, such as a\u00a0vegetarian diet, may help you lose weight, according to a review of 12 randomized controlled trials\u00a0published in January 2016 in the\u00a0Journal of General Internal Medicine<\/em><\/a>.<\/p>\n\n\n\n

Helping the environment <\/strong>Swapping meat for plants to get your protein fix can similarly benefit the environment, notes an article published in December 2018 in Nutrients<\/em><\/a>.<\/p>\n\n\n\n

Boosting your heart health\u00a0<\/strong>When it comes to red meat, the benefits of relying on plant alternatives for protein arguably get even more impressive. \u201cSome studies have linked red meat with an increased risk of\u00a0heart disease\u00a0and\u00a0type 2 diabetes, partly due to the saturated fat content,\u201d Sessions says.<\/p>\n\n\n\n

In fact, a\u00a0randomized controlled trial published in June 2019 in the\u00a0American Journal of Clinical Nutrition<\/em><\/a>\u00a0found that among diets with red meat, diets with white meat, and diets with plants, the plant-based diets had the most positive effects on\u00a0LDL or \u201cbad\u201d cholesterol levels. Per the\u00a0American Heart Association,<\/a>\u00a0replacing saturated fat with healthier fats, such as polyunsaturated and monounsaturated fat, can benefit lipid and\u00a0cholesterol\u00a0levels.<\/p>\n\n\n\n

Meanwhile,\u00a0other research, like a meta-analysis published in April 2014 in\u00a0JAMA Internal Medicine<\/em><\/a>, reveals that compared with omnivorous dieters (those who eat both plant and animal proteins) vegetarians had lower\u00a0diastolic and systolic blood pressure numbers. Those benefits can lead to a healthier ticker, lowering your risk for heart disease, according to the\u00a0Centers for Disease Control and Prevention<\/a>.<\/p>\n\n\n\n

Lengthening your life<\/strong> The National Institutes of Health<\/a> reports that red meat consumption may shorten your life. The group recommends swapping it out of your diet in favor of healthier protein sources.<\/p>\n\n\n\n

By following a diet with a variety of foods, it\u2019s possible to get your fix of the amino acids your body needs to perform at its best, notes Cedars-Sinai.<\/p>\n\n\n\n

\u201cNo one needs to eat red meat to be healthy,\u201d Sessions says.<\/p>\n\n\n\n

\u2018How Much Protein Do I Need?\u2019<\/strong><\/h2>\n\n\n\n

According to Harvard Health Publishing<\/a>, the recommended daily allowance for protein is 0.8 grams (g) per kilogram of body weight. Multiply your weight in pounds (lb) by 0.36 \u2014 that\u2019s how many grams of protein you should be getting each day at a minimum. Therefore, if you weigh 150 lb, you\u2019d aim for 54 g of protein daily. To think of it another way, protein should make up between 10 and 35 percent of your daily calorie intake, says Shira Sussi, RDN, the founder of Shira Sussi Nutrition in Brooklyn, New York.<\/p>\n\n\n\n

That\u2019s not a difficult ask for most Americans. \u201cWe are not terribly worried about getting enough protein \u2014 most Americans are meeting or exceeding the recommended intake,\u201d Sessions says. \u201cIn many cases that I\u2019ve seen working with clients and patients, they are overdoing protein intake while also underdoing the recommended intakes of the nutrient-rich vegetables, fruit, and whole grains.\u201d<\/p>\n\n\n\n

Sussi suspects it\u2019s because \u201cpeople are raised with the idea that protein \u2014 specifically animal protein \u2014 needs to be the center of the meal, and that a meal without protein is not satisfying or fulfilling.\u201d She challenges this thinking and says it doesn\u2019t need to be all about a large piece of meat at dinner. You could get your fix by incorporating high-quality protein to meals and snacks throughout the day, such as by adding a serving of beans to a salad or stacking grilled\u00a0tofu\u00a0steaks in between slices of bread for lunch, Sussi says.<\/p>\n\n\n\n

Ready to explore the plant side of protein? Here are 10 of the best plant-based proteins to start incorporating into your meals, whether you\u2019re looking to ditch animal products completely or are simply looking to diversify your protein options.1<\/strong><\/p>\n\n\n\n

Lentils (Up to 9 g of Protein per \u00bd Cup)<\/h2>\n\n\n\n
\"the-Best-Plant-Based-Sources-of-Protein-01-722x406\"\/<\/figure>\n\n\n\n

Jeff Wasserman\/Stocksy<\/p>\n\n\n\n

Sessions says lentils and other legumes (such as beans, peas, nuts, and seeds) offer a full protein package. \u201cThey\u2019re rich in\u00a0fiber, vitamins, minerals, and phytonutrients, and [can] provide\u00a0up to 9 g of protein per serving<\/a>,\u201d which is \u00bd cup cooked legumes, she says. They also contain\u00a0antioxidant-rich polyphenols, which\u00a0a study published in 2017 in the\u00a0International Journal of Molecular Sciences<\/em><\/a>\u00a0says have anti-obesity<\/a>, anti-cancer,\u00a0anti-inflammatory, and anti-diabetes properties.
Incorporate lentils as the protein in a veggie-packed soup (such as in\u00a0Cookie and Kate\u2019s Best Lentil Soup<\/a>) or as the star of your next veggie burger (try\u00a0Vegan Richa\u2019s Lentil Walnut Burger<\/a>\u00a0recipe).2<\/strong><\/p>\n\n\n\n

Chickpeas (7 g of Protein per \u00bd Cup)<\/h2>\n\n\n\n
\"the-Best-Plant-Based-Sources-of-Protein-02-722x406\"\/<\/figure>\n\n\n\n

Alie Lengyelova\/Stocksy<\/p>\n\n\n\n

Chickpeas (aka garbanzo beans) are legumes that are rich in protein, folate, fiber, iron, phosphorus, and healthy fatty acids,\u00a0according to Harvard T.H. Chan School of Public Health<\/a>. A \u00bd-cup serving of chickpeas has about 7 g of protein, according to the United States Department of Agriculture (USDA).
Sussi suggests roasting them for a crispy snack, or you can get your fix in hummus \u2014 chickpeas are the main ingredient in the dip.<\/p>\n\n\n\n

Hemp Seeds (10 g of Protein per 3 Tbsp)<\/h2>\n\n\n\n
\"the-Best-Plant-Based-Sources-of-Protein-03-722x406\"\/<\/figure>\n\n\n\n

Harald Walker\/Stocksy<\/p>\n\n\n\n

\u201cThese little seeds contain all nine essential amino acids, and 3 tablespoons (tbsp) provide 10 g of protein<\/a>,\u201d Sussi says. You may also spot them at the grocery store as hemp hearts, which are shelled hemp seeds.<\/p>\n\n\n\n

Sussi suggests sprinkling hemp hearts or seeds on\u00a0salads, soups, yogurt, or on top of nut-buttered toast. \u201cThey have a subtle nutty flavor profile and nice crunch \u2014 I call them \u2018nutrition sprinkles,\u2019\u201d she says.4<\/strong><\/p>\n\n\n\n

Tofu (8 g of Protein per 3 Ounces)<\/h2>\n\n\n\n
\"the-Best-Plant-Based-Sources-of-Protein-04-722x406\"\/<\/figure>\n\n\n\n

Alita Ong\/Stocksy<\/p>\n\n\n\n

Like hemp seeds, soy contains all nine essential amino acids, making it a complete protein, Sussi says. Soy is at the root of several types of foods, including soy milk,\u00a0edamame, miso, tempeh, and soy nuts, giving you plenty of ways to incorporate soy products into your diet. It\u2019s the main ingredient in tofu, too, which should be high on your list of meat substitutes. One slice, which is 85 g or 3 ounces, offers 8 g of protein, according to the\u00a0USDA<\/a>.
It also contains potassium and iron, Sussi says. Soy products don\u2019t have the best reputation \u2014 you may have heard that soy can lead to\u00a0breast cancer.\u00a0According to the American Cancer Society<\/a>, that link was found in animals and doesn\u2019t appear to be an issue for humans, which is why their experts say it\u2019s safe and advisable to enjoy soy products.<\/p>\n\n\n\n

The great thing about tofu is it\u2019s a great addition to stir-fries and one-pan recipes you can roast in the oven. For inspiration, check out\u00a0Pinch of Yum\u2019s Honey Ginger Tofu and Veggie Stir-Fry<\/a>\u00a0or\u00a0Kitchen Treaty\u2019s Sheet Pan Tofu and Veggie Dinner<\/a>\u00a0recipe!)<\/p>\n\n\n\n

Nuts (5 to 6 g of Protein per \u00bc Cup)<\/h2>\n\n\n\n
\"the-Best-Plant-Based-Sources-of-Protein-05-722x406\"\/<\/figure>\n\n\n\n

Gabriel Bucataru\/Stocksy<\/p>\n\n\n\n

No matter which nut is your favorite, it likely is a good source of protein, clocking in at about 5 to 6 g per small handful (less than \u00bc cup), Sussi says.\u00a0Almonds\u00a0offer the most protein per serving, with pistachios close behind in the No. 2 spot,\u00a0according to California Almonds<\/a>. In addition to protein, nuts are good sources of heart-healthy unsaturated fats, which can\u00a0lower cholesterol levels<\/a>,\u00a0according to the Mayo Clinic<\/a>. And thanks to the many options \u2014 including almonds, pistachios, cashews, walnuts, and hazelnuts \u2014 it\u2019s easy to add a variety to your diet. Sprinkle them on salads, in smoothies, or on top of veggies, Sussi suggests.\u00a06<\/strong><\/p>\n\n\n\n

Quinoa (8 g Protein per Cup)<\/h2>\n\n\n\n
\"the-Best-Plant-Based-Sources-of-Protein-06-722x406\"\/<\/figure>\n\n\n\n

Cameron Whitman\/Stocksy<\/p>\n\n\n\n

Though it\u2019s technically a seed,\u00a0quinoa\u00a0is commonly referred to as a whole grain and can be used in place of other grains like\u00a0rice\u00a0and pasta. One cup of cooked quinoa offers 8 g of protein and 5 g of satiating fiber,\u00a0according to the Harvard T.H. Chan School of Public Health<\/a>. Not to mention that quinoa is a complete protein because it contains all essential nine amino acids.
Enjoy quinoa throughout the day \u2014 in the morning in milk like you would a breakfast cereal, for lunch as the protein in your salad, and at dinner in place of pasta.<\/p>\n\n\n\n

Nutritional Yeast (8 g of Protein per \u00bc Cup)<\/h2>\n\n\n\n
\"the-Best-Plant-Based-Sources-of-Protein-07-722x406\"\/<\/figure>\n\n\n\n

iStock<\/p>\n\n\n\n

Many\u00a0vegans\u00a0go nuts over nutritional yeast\u2019s cheese-like umami flavor, but there are several reasons non-vegans should also give it a try. \u201cIt’s packed with B vitamins, the antioxidant\u00a0glutathione, and protein,\u201d Sussi says. \u201cA quarter cup has 8 g of protein<\/a>.\u201d Plus, it\u2019s\u00a0free of gluten, sugar, dairy, and artificial flavors or ingredients. \u201cAdd it to soups and sauces, sprinkle it on popcorn or\u00a0avocado\u00a0toast, or blend with soaked cashews to make a great homemade vegan cheese on pasta or veggies,\u201d Sussi suggests.8<\/strong><\/p>\n\n\n\n

Tempeh (13 g Protein per 3 Oz)<\/h2>\n\n\n\n
\"the-Best-Plant-Based-Sources-of-Protein-08-722x406\"\/<\/figure>\n\n\n\n

Alamy<\/p>\n\n\n\n

Though not as popular as tofu, tempeh is another high-protein soy product that makes a great meat substitute. It\u2019s essentially a packed cake-like helping of fermented soybeans, though oftentimes spices and grains, such as rice, will be added. A 3-ounce serving of tempeh contains 13 g of protein,\u00a0per the USDA<\/a>. You\u2019ll find it in the refrigerated section of the grocery store. Once you get it home, try it in a stir-fry (here\u2019s a recipe from Minimalist Baker<\/a>) or in a sandwich (such as with\u00a0this recipe from Vegetarian Gastronomy<\/a>).<\/p>\n\n\n\n

Black Beans (10 g Protein per 1 Cup)<\/h2>\n\n\n\n
\"the-Best-Plant-Based-Sources-of-Protein-09-722x406\"\/<\/figure>\n\n\n\n

iStock<\/p>\n\n\n\n

Take your pick for your bean of choice \u2014 black beans, navy beans, cranberry beans, kidney beans, and so on. Sussi says there are more than 20 varieties and they all offer essential nutrients. \u201cThey’re nutritional powerhouses,\u201d says Sussi, explaining that they\u2019re rich in protein, fiber, folate, magnesium, and iron. A \u00bd cup of black beans contains 5 g of protein, according to the USDA<\/a>. Sussi suggests adding beans to salads, stir-fries, soups, and stews. Opt for low-sodium or no-sodium-added varieties when shopping for canned beans at the grocery store, she says.10<\/strong><\/p>\n\n\n\n

Peanut Butter (7 g Protein per 2 Tbsp)<\/h2>\n\n\n\n
\"the-Best-Plant-Based-Sources-of-Protein-10-722x406\"\/<\/figure>\n\n\n\n

Alamy<\/p>\n\n\n\n

Yes, the childhood staple is delicious\u00a0and<\/em>\u00a0a good source of quality, plant-based protein. Two tbsp has 7 g of protein, plus other key nutrients such as\u00a0heart-healthy\u00a0monounsaturated fat and some fiber,\u00a0per the USDA<\/a>. Just be sure to\u00a0buy healthy varieties\u00a0and keep your portion size in check \u2014 the aforementioned portion has a whopping 180 calories, so it can quickly move from a healthy protein source to an indulgent treat that may contribute to weight gain if you overdo it.<\/p>\n","protected":false},"excerpt":{"rendered":"

Yes, it\u2019s entirely possible to score your protein fix from plants alone. Here are the ingredients that\u2019ll get you there. 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