Plant-Based Protein Sources: What To Eat And Why

It's a common misconception that vegan and vegetarian diets lack sufficient protein. However, there are plenty of plant-based sources of protein, including grains, beans, nuts, seeds, and soy. Soybeans and quinoa are examples of plant-based complete proteins, meaning they contain all nine essential amino acids. In contrast, most plant-based proteins are incomplete, lacking one or more essential amino acids. Nevertheless, eating a variety of plant-based proteins throughout the day will ensure your body's needs are met.

Characteristics of a Plant-Based Diet

Legumes, beans, and pulses are great sources of plant-based protein

Legumes, beans, and pulses are excellent sources of plant-based protein. They are also high in dietary fiber, vitamins, minerals, and other important nutrients.

Legumes are a nutritious staple of diets around the world and are a great source of protein, vitamins, complex carbohydrates, and fiber. They are also inexpensive. The Fabaceae or Leguminosae family, commonly known as legumes, peas, or beans, is the third-largest family of flowering plants, with over 20,000 species.

The term "legume" refers to any plant from the Fabaceae family, including its leaves, stems, and pods. A pulse, on the other hand, is the edible seed from a legume plant. Pulses include beans, lentils, and peas. For example, a pea pod is a legume, but the pea inside is a pulse.

Legumes are recommended by the U.S. Dietary Guidelines and the DASH Eating Plan of the National Heart, Lung, and Blood Institute. The Food and Agriculture Organization (FAO) of the United Nations also recognized the importance of pulses in food production and nutritional diversity by declaring 2016 as the International Year of Pulses.

Legumes and pulses are great sources of plant-based protein, with pulses typically containing 21-25% protein (dry weight) – almost double that found in cereals. This equals about 8.2 grams of protein per 100 grams of boiled pulses. The amount of protein can vary depending on the specific variety and the conditions in which the crop was grown.

Legumes and pulses not only provide a substantial amount of protein but also contribute essential vitamins, minerals, and fiber to our diet. They have a range of health benefits, including:

• Lowering cholesterol and reducing the risk of heart disease
• Managing blood sugar levels
• Lowering blood pressure
• Reducing the risk of certain types of cancer
• Promoting weight loss
• Improving gut health by increasing healthy gut bacteria

Some examples of legumes and pulses that are high in protein include:

• Lentils: Available in various colors such as brown, green, red, and yellow, lentils contain approximately 7 grams of protein per 80-gram serving. They are a great addition to soups, stews, salads, and veggie burgers.
• Chickpeas: A staple in many cuisines, chickpeas contain about 6 grams of protein per 80-gram serving. They can be roasted, added to salads, or made into hummus or falafel.
• Peas: Despite their small size, peas pack a big protein punch. A serving of 80 grams of peas provides approximately 7 grams of protein. They add a vibrant burst of color to side dishes, stir-fries, and pasta dishes.
• Red kidney beans, white beans, mung beans, and brown beans: These pulses offer a significant amount of protein and can be used in chili, salad, or stew.

By incorporating a variety of legumes and pulses into your diet, you can easily increase your plant-based protein intake while also benefiting from their numerous health and nutritional advantages.

Soy products like tofu, tempeh, and edamame are also protein-rich

Tofu, a soy-based food made from soybeans, water, and coagulants, is a popular plant-based protein source. It is available in different varieties, categorised by firmness, and can be prepared in a variety of ways, including baking, grilling, stir-frying, and steaming. Tofu is an excellent source of protein, calcium, manganese, copper, and selenium. It is also relatively low in calories compared to other protein sources.

Tempeh, originating from Indonesia, is another plant-based protein source made from fermented soybeans. It has a firm texture and a mild, nutty flavour, making it a versatile ingredient that can be used in various dishes. In addition to its high protein content, tempeh is rich in vitamins and minerals, including calcium, manganese, phosphorus, and iron, as well as dietary fibre.

Edamame, immature soybeans, are also a good source of plant-based protein. They are rich in vitamins, minerals, and fibre. A cup (160 grams) of cooked edamame provides around 18.5 grams of protein. In addition, soybeans are a complete protein source, containing all the essential amino acids needed by the body.

These soy-based foods offer a range of nutritional benefits and can be easily incorporated into a plant-based diet, providing a good alternative to animal-based proteins.

Vegetables, especially leafy greens, can be a good source of protein

Protein is one of three macronutrients that our bodies use for energy, the other two being carbohydrates and fats. It is made up of 20 individual building blocks called amino acids, which are vital for building and repairing cells, creating enzymes and antibodies, and performing other essential functions. While our bodies can synthesize most amino acids, there are eight that we cannot produce and must obtain from food. These are called essential amino acids.

Protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. In these cases, the concern should be getting more calories and a wider variety of nutrients, not just protein. It is a myth that plant-based diets are lacking in protein. In fact, studies show that most people, including vegetarians and vegans, already get more protein than they need.

Protein-rich vegetables include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4-5 grams of protein per cooked cup. Technically a grain, sweet corn is another vegetable that contains a similar amount of protein.

Dark-colored, leafy greens such as kale also contain protein, offering 2 grams per cup. Additionally, five medium mushrooms provide 3 grams of protein.

While vegetables alone may not be enough to meet your daily protein requirements, they can certainly contribute to your overall intake, especially when combined with other protein-rich plant-based foods. For example, you can make a salad with baby greens and sprinkle some quinoa on top for a protein-rich meal.

So, if you are following a plant-based diet, rest assured that you can easily meet your protein needs through vegetables and other plant sources.

Nuts and seeds are healthy, protein-rich, and low-calorie foods

Nuts and seeds are a great way to ensure you are getting enough protein and other nutrients. They are packed with micronutrients, including antioxidants, vitamins, and minerals, which support overall health, from the immune system to skin health.

Nuts and seeds are also a great source of plant-based protein, especially for those who eat few or no animal products. They are versatile and easy to eat on the go.

While all nuts contain protein, some provide more than others. For example, peanuts, which are legumes, have the highest protein content out of all commonly consumed foods that people refer to as nuts. Almonds, another seed, are also a good source of protein and contain 7 grams of protein per 1-ounce (28-gram) serving. Pistachios, another seed, have a similar amount of protein to almonds and also have a higher ratio of essential amino acids relative to their protein content.

Other nuts and seeds that are high in protein include walnuts, cashews, hazelnuts, pine nuts, and Brazil nuts.

In addition to being a good source of protein, nuts and seeds are also a good source of healthy fats, fiber, and other nutrients. For example, walnuts are a good source of omega-3 fatty acids, while almonds are rich in calcium and vitamin E.

When choosing which nuts and seeds to buy, it is important to keep in mind that blanching and roasting may damage the nutrients in nuts, so it is best to eat them raw. It is also important to be mindful of portion sizes, as nuts and seeds can be high in calories.

Plant-based meat alternatives, like chicken tenders, are now widely available

It is a common misconception that plant-based diets lack sufficient protein. However, there are plenty of plant-based sources of protein, and a well-planned meatless diet can provide all the nutrients you need.

In addition to these meat alternatives, there are numerous other plant-based sources of protein, including:

• Seitan, which contains about 25 grams of protein per 3.5 ounces (100 grams)
• Tofu, tempeh, and edamame, which contain 12-20 grams of protein per 3.5 ounces (100 grams)
• Lentils, which provide 18 grams of protein per cooked cup (198 grams)
• Beans, including kidney, black, pinto, and chickpeas, which contain about 15 grams of protein per cooked cup (170 grams)
• Nutritional yeast, which provides 8 grams of protein per half-ounce (16 grams)
• Hemp seeds, which contain 9 grams of protein per 3-tablespoon (30-gram) serving
• Green peas, which offer nearly 9 grams of protein per cooked cup (160 grams)
• Spirulina, a type of blue-green algae that provides 8 grams of protein per 2-tablespoon (14-gram) serving
• Ancient grains like amaranth and quinoa, which provide 8-11 grams of protein per cooked cup (246 grams and 185 grams, respectively)
• Soy milk, which typically contains 6 grams of protein per cup (244 grams)
• Oats and oatmeal, which provide approximately 5 grams of protein per half-cup (40 grams) of dry oats

By incorporating these plant-based sources of protein into your diet, you can easily meet your protein needs while enjoying the benefits of a plant-based lifestyle.

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