Plant-Based Power: Unlocking The Protein Potential

Plant-based diets are becoming increasingly popular, and it's important to know how to get enough protein if you're considering one. A well-planned meatless diet can provide all the nutrients you need, including protein, and research suggests that higher-protein diets can promote muscle strength, feelings of fullness, and weight loss.

Soy products, whole grains, nuts, beans, legumes, pulses, and seeds are among the best plant-based protein sources. Soybeans and quinoa, for example, are complete proteins, meaning they contain all nine essential amino acids. Other plant-based proteins that are rich in protein include tofu, tempeh, edamame, lentils, chickpeas, hemp seeds, and quinoa.

Plant-based proteins offer a range of benefits, such as being rich in antioxidants, supporting gut health, and being more affordable than animal-based proteins. They are also linked to a lower risk of chronic diseases such as heart disease and certain cancers.

Soy products

Soy foods are versatile and can be used much like animal proteins. Soy products include tofu, tempeh, edamame, natto, miso, soy milk, and soy protein powder. The protein content varies with how the soy is prepared: firm tofu contains about 10 grams of protein per 1/2 cup, edamame beans contain 8.5 grams per 1/2 cup, and tempeh contains about 15 grams per 1/2 cup.

Soy milk is another popular soy product, often used as a dairy alternative. It is made by cooking soybeans in water, pulverizing them, and pressing to remove the solids and fiber. Soy milk is free of lactose and milk protein and comes in many different flavors. It can be combined with other ingredients to make a variety of beverages, from chai tea to smoothies. Fortified soy milk is the only plant milk dairy alternative approved by health professionals for children ages one to five.

Soy can also be found in the form of soy flour, which is derived from ground soybeans. Soy flour boosts protein and brings moisture to baked goods. It is gluten-free and provides the basis for some soy milk and textured vegetable protein. There are three types of soy flour: full-fat, low-fat, and defatted.

Soy is a good source of protein, fiber, and an array of important vitamins and minerals. It also contains health-promoting compounds like isoflavones, which have been proven to reduce blood cholesterol levels and slow down bone loss, thus preventing heart disease and osteoporosis. For some women, isoflavone intake has also reduced menopause symptoms, specifically hot flashes.

Whole grains

Other whole grains that are good sources of plant-based protein include farro, bulgur, and wheat berries. These grains provide a good amount of protein and are a great way to add variety to your meals. They can be used in similar ways to quinoa and are a great option for those looking to increase their plant-based protein intake.

In addition to their high protein content, whole grains offer a range of other health benefits. They are a good source of complex carbohydrates, iron, zinc, and B vitamins. They also provide dietary fibre, which is important for digestive health and can help you feel fuller for longer.

When incorporating whole grains into your diet, it is important to choose a variety of different grains to ensure you get a range of nutrients. You can also combine whole grains with other plant-based protein sources, such as beans or legumes, to create well-rounded and nutritious meals.

• Prepare a large batch of quinoa or other whole grains at the beginning of the week to use in different meals throughout the week.
• Mix and match cooked whole grains with beans, legumes, vegetables, and a sauce or dressing for quick and easy lunches or dinners.
• Try using whole grains in place of refined grains, such as choosing quinoa or bulgur instead of white rice.
• Experiment with different types of whole grains to find the ones you enjoy the most and to add variety to your diet.
• Use whole grains as a base for bowls or salads, and top with your choice of vegetables, beans, legumes, or plant-based proteins.
• If you enjoy baking, try using whole grain flours in your recipes to increase the protein and fibre content of your baked goods.

By including a variety of whole grains in your diet, you can easily increase your plant-based protein intake and reap the nutritional benefits that these foods have to offer.

Nuts

Peanuts, for example, contain around 20.5 grams of protein per half a cup. They are also rich in healthy fats and may improve heart health. Almonds, meanwhile, offer 16.5 grams of protein per half a cup, as well as a good amount of vitamin E, which is great for the skin and eyes. Pistachios have the highest protein digestibility corrected amino acid score (PDCAAS) among nuts that have been scientifically tested, meaning the protein in them is easily accessible and utilised by the body.

However, it is important to remember that nuts are rich in vegetable oils, which contain nine calories per gram. Therefore, eating too many nuts in one meal can lead to an overload of calories. An ounce of nuts, for example, contains 160 to 190 calories and 3 to 7 grams of protein. So, while nuts are a great source of plant-based protein, they should be consumed in moderation as part of a balanced diet.

Beans

Kidney, black, pinto, and most other varieties of beans are all good options. Chickpeas, also known as garbanzo beans, are another great choice and are extremely versatile. They can be eaten hot or cold and added to stews, curries, or spiced and roasted in the oven. Hummus, which is made from chickpea paste, is also a healthy, protein-rich alternative to butter and can be added to sandwiches or eaten with vegetables.

In addition to their nutritional benefits, beans are also affordable and versatile, making them an excellent choice for those following a plant-based diet.

Legumes

Soybeans

Soybeans are one of the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared. For example, firm tofu (soybean curds) contains about 10g of protein per 1/2 cup, edamame beans (immature soybeans) contain 8.5g of protein per 1/2 cup, and tempeh contains about 15g of protein per 1/2 cup.

Lentils

Lentils are another great source of protein, containing 8.84g of protein per 1/2 cup. They are also a good source of fibre and key nutrients, including iron and potassium.

Chickpeas

Chickpeas are also high in protein, containing around 7.25g of protein per 1/2 cup. They are highly versatile and can be eaten hot or cold. Hummus, which is made from chickpea paste, is another way to add chickpeas to your diet.

Peanuts

Peanuts are protein-rich and full of healthy fats. They contain around 20.5g of protein per 1/2 cup. Peanut butter is also a good source of protein, with 3.6g per tablespoon.

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