Dante Carrillo
Juicing is a popular way to consume more fruits and vegetables, but it can be challenging to get enough protein on a juice diet. While it is true that most people associate protein with animal products, many plant-based foods such as avocados, beets, broccoli, and kale contain a good amount of protein. To ensure adequate protein intake while juicing, it is important to be mindful of the types of juices consumed and consider adding protein-rich fruits and vegetables to your recipes. Additionally, protein powders, chia seeds, and nut butter can be incorporated into juices to boost protein content. However, it is always recommended to consult a healthcare professional before starting a juice diet to understand the nutritional implications and ensure sufficient protein intake.
| Characteristics | Values |
|---|---|
| Recommended daily protein intake | 46 grams for adult women and 56 grams for adult men according to the US Dietary Reference Intake (DRI)/Recommended Dietary Allowance (RDA). The Mayo Clinic recommends getting between 10% and 35% of your calories from protein. |
| Sources of protein during a juice diet | Fruits and vegetables such as avocados, beets, broccoli, kale, strawberries, oranges, carrots, watermelon, bananas, apricots, peaches, nectarines, blackberries, and guava. Chia seeds, ground flax seeds, and hemp seeds can also be added to juices. |
| Protein powders | Plant-based protein powders such as pea or rice protein can be added to juices. However, many protein powders contain added sugar and artificial ingredients. |
| Health considerations | Extended juice diets (30 days or more) may lead to decreased energy or temporary hair loss due to lowered protein intake. It is recommended to consult a doctor or healthcare professional before starting a juice diet to understand the nutritional implications. |
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What You'll Learn
High-protein fruits and vegetables
While it is a common misconception that meat, dairy, nuts, seeds, grains, and protein bars are the best sources of protein, fruits and vegetables also contain protein. In fact, many vegetables contain some of the essential amino acids or building blocks of protein.
Fruits that are high in protein include guava, which has about 4.21 grams of protein per cup (165 grams). Dates also have more than 3 grams of protein per serving, while watermelon contains a little under 2 grams, oranges a little over 1 gram, and strawberries a little under 1 gram. Avocados are another example of a high-protein fruit, offering not only protein but also potassium and fiber.
Vegetables that are high in protein include legumes, such as beans, peas, and lentils. For example, green peas are not only protein-packed but also versatile and can be added to many recipes. Broccoli, Brussels sprouts, asparagus, artichokes, spinach, sweet corn, and potatoes are also high in protein. Quinoa, while technically a seed, is another plant-based alternative that is rich in protein and can be added to salads, veggie burgers, pilaf, and casseroles.
To increase your protein intake while juice dieting, opt for juices that contain these high-protein fruits and vegetables. You can also add protein powder, chia seeds, or ground flax seeds to your juice. However, be mindful that most protein powders are developed for use in smoothies and have added flavoring and sweeteners.
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Plant-based protein powders
While it is true that many people associate protein with animal products, plant-based foods can also be a source of protein. Vegetables such as avocado, beet greens, collards, broccoli, and kale contain a surprisingly high amount of protein. Many vegetables contain some of the essential amino acids or building blocks of protein.
If you are on a juice diet, you can add plant-based protein to your daily juice intake. One way to do this is by using vegan protein powders. The protein component of peas or rice, for example, can be isolated and processed into a powder form, providing an easy and effective way to supplement protein on a juice diet. Most protein powders are developed for use in smoothies, so they may have added flavoring and sweeteners. When buying a protein powder, try to choose one with low to no sugar and free of artificial flavors, colors, sweeteners, or preservatives. On average, pea or rice protein powders provide 15-25 grams of protein per serving.
There are many plant-based protein powders available on the market. Some of the best-rated ones include:
- Truvani Plant-Based Protein Powder Chocolate
- NorCal Organic Premium Pea Protein (unsweetened)
- Nutiva Hemp Protein Powder (best for protein and fiber)
- Drink Wholesome Vegan Chocolate Almond Protein Powder (best for sensitive stomachs)
- Ritual Essential Protein Daily Shake 18+ (best overall)
- Kos Organic Plant Protein Chocolate Peanut Butter (best for on-the-go)
It is important to note that dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They may also interact with other supplements or medications you are taking. Please consult a healthcare provider before taking any supplements.
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Nutritional requirements
The amount of protein required varies depending on individual factors such as age, sex, and level of physical activity. According to the US Dietary Reference Intake (DRI) and Recommended Dietary Allowance (RDA), adult women should aim for 46 grams of protein per day, while men should aim for 56 grams. However, these values can differ depending on activity levels and other health considerations. For example, those who lead a very active lifestyle or have certain health conditions may require additional protein.
Fruits and vegetables are the primary sources of protein while juice dieting. Some protein-rich fruits include avocados, apricots, peaches, nectarines, guava, blackberries, and strawberries. Vegetables such as kale, beets, broccoli, and asparagus are also good sources of protein. By incorporating these ingredients into your juices, you can increase your protein intake. Additionally, chia seeds, ground flax seeds, and hemp seeds can be added to your juices to boost their protein content.
If you are concerned about not meeting your protein requirements, you can consider adding plant-based protein powders to your juices. Pea or rice protein powders are popular options, providing 15-25 grams of protein per serving. However, it is important to read the ingredient lists and choose powders with minimal added sugars, artificial flavours, colours, sweeteners, or preservatives. Alternatively, you can include whole-food sources of protein, such as nut butter made from almonds or peanuts, which can easily be incorporated into your diet.
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Nut butters
There are a variety of nut butters to choose from, each with its own unique nutritional profile. For example, almond butter has nearly 19 grams of fat and almost 5 grams of protein per serving. It also contains heart-healthy monounsaturated fats and vitamins and minerals, such as vitamin E, magnesium, and calcium. Peanut butter is another great option, with about 8 grams of protein per serving, making it the nut butter with the highest amount of protein per serving. It is also one of the most affordable options.
Walnut butter stands out for its high content of omega-3 fatty acids, which can help lower LDL cholesterol, increase HDL cholesterol, and reduce inflammation. However, it is lower in protein and fibre than other nut butters. Cashew butter is one of the creamiest nut butter options and can be used as a dairy substitute in recipes. It is higher in carbohydrates and lower in protein than other nut butters.
When choosing a nut butter, be sure to read the ingredients list. If the product says "no stir," it likely contains added hydrogenated oils, which can increase bad cholesterol levels. Nut butters typically have between 80-100 calories and 7-10 grams of mostly unsaturated fat per tablespoon. A little goes a long way, so be mindful of your portions.
You can incorporate nut butters into your juice diet in a variety of ways. Try spreading them on toast, adding them to oatmeal or smoothies, or using them as a base for baked goods. For example, almond butter can be stirred into oatmeal or ice cream, or used as a base for muffin or cookie batter. Peanut butter can be paired with fresh fruit or granola, or added to a juice blend. Get creative and experiment with different combinations to find what you enjoy most!
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Hemp, chia and flax seeds
Hemp seeds are a great way to add protein to your juice diet. They have a nutty flavour and a gritty texture. One ounce of hemp seeds provides about 10 grams of protein. Hemp protein powder is a good source of fibre, containing 8 grams per serving, which is much more than most other plant-based protein powders. Hemp protein powder is also a complete protein, packing antioxidants, minerals, fibre, and heart-healthy unsaturated fats. It is also very easy to digest, so look for cold-pressed hemp protein for the highest quality.
Chia seeds are another great option for adding protein to your juice diet. They are highly nutritious and packed with fibre, protein, omega-3 fatty acids, and various micronutrients. They are also a good source of minerals, such as phosphorus, copper, selenium, iron, and magnesium. Chia seeds are very versatile and can be soaked and added to porridge, made into pudding, used in baked goods, or simply sprinkled on top of salads or yoghurt. They can also help improve digestive health, lower blood pressure, and improve blood sugar control.
Flax seeds are also a good source of protein, fibre, omega-3 fatty acids, and essential vitamins and minerals. They can be beneficial for weight loss, as they slow digestion and increase feelings of fullness, which may be especially useful if you're trying to lose weight. Ground flax seeds are easier for your body to digest, as whole flax seeds may pass through your intestine undigested. One ounce of ground flax seeds provides about 5 grams of protein. However, flax seeds do contain phytoestrogens, so anyone with a history of hormone-related health conditions may want to limit or skip this option.
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Frequently asked questions
The US Dietary Reference Intake (DRI) for protein is 46 grams per day for adult women and 56 grams per day for men. The Mayo Clinic recommends getting between 10% and 35% of your calories from protein. On a 2,000 calorie diet, this means consuming between 50 and 175 grams of protein per day.
Fruits and vegetables contain protein and can be used to create protein-rich juices. Examples of protein-rich fruits include avocados, apricots, peaches, nectarines, blackberries, guava, and strawberries. Vegetables that are high in protein include kale, broccoli, and beets. Chia seeds, hemp seeds, and ground flax seeds are also good sources of protein that can be added to juices.
Yes, protein powder can be added to juices to increase protein intake. However, most protein powders are developed for smoothies and may contain added sugar, flavours, colours, sweeteners, or preservatives. When choosing a protein powder, look for one with low to no added sugar and no artificial ingredients.
