Regardless of what diet you choose, proteins are a must. They may seem overwhelming to understand – but we are here to break them down for you.
Proteins in their raw form are essential amino acids that are found in the foods that we eat. These are broken down into essential amino acids and non-essential amino acids and are the building blocks that create the protein our body needs to thrive.
Essential amino acids are those which our bodies cannot produce on their own, so it’s important you receive them from food, hence why they are “essential”. Although animal-based protein sources are typically renowned for the fact that they are complete protein sources, they also lack in all of the other essential nutrients and photo-chemicals that plant-based proteins can provide (and can come with some serious downsides when we’re talking about conventional, factory-farmed animal products containing hormones and antibiotics).
What some people don’t realize is that you don’t only have to eat these complete protein sources in order to get all of the amino acids you need. “Your body is way smarter than you think and can combine them from different foods, as long as you are eating a variety of plant-based protein sources over time. In doing so, you not only ensure that you are getting all of the essential amino acids, but you also enrich your diet with a variety of different nutrients, phytonutrients, and fibers that you wouldn’t get if you stuck to only a few protein sources”.
Regardless of what lifestyle you choose, paleo or vegan (or pescatarian for that matter!), everyone can benefit from eating more plant-based foods. This article will help you to understand some of my favorite sources of plant-based protein, how much protein they contain, and whether they are complete or incomplete.
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Have you been thinking about adding more plant-based protein to your diet? Maybe your doctor told you to start getting on the good foot? Or maybe you just realized it’s time for a change?
No matter the reason, “adding some vegetables to your diet is never a bad thing”. There are many great ways to enjoy a nice plant-based protein meal. And the best part? You don’t even have to be vegan to enjoy them.
Don’t know where to start? That’s okay, we’ve got you covered.
The Best Plant-Based Protein Sources To Get You Going
Here’s a list of some of the best plant-based protein diets you can get your hands on. Take a look and see if you can find one that suits you.
Seitan
This is a very popular source of protein for both vegetarians and vegans.
Seitan is made from gluten, which is the main product found in wheat (that’s why it’s also known as “wheat meat”). It’s also super packed with protein – about 25 grams for every 3.5 ounces.
You don’t have to do much math to realize that’s a lot of protein stuffed into a little body.
Chia Seeds
Trust us, these guys are worth so much more than the commercial value their name is famous for.
Chia seeds don’t contain too much protein on their own (only about 2.5 grams per tablespoon) but they make up for it by packing all nine amino acids.
They also contain a type of Omega-3 fatty acid called ALA, which is known to reduce the risk of heart disease.
Oh, yeah, and did we mention they can literally go with anything?
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Quinoa
This food is considered so healthy that NASA itself has goals to grow it on interplanetary space flights, so you know it’s worth paying attention to.
Quinoa comes with 8 grams of protein per cup, can be eaten raw or cooked, and contains a slew of other nutrients including fiber, iron, magnesium, and manganese – all of which are super healthy for the human body.
You can also serve it up as a muffin, fritter, or breakfast casserole, making it a great way to start off the day.
Lentils
With 18 grams of protein per serving, a cooked cup of lentils will give you all of the protein you want and then some.
Furthermore, each cup gives you around 50 percent of your daily fiber, and that fiber helps feed the good bacteria in your colon, giving you a healthier gut.
Top that off with the fact that they’re rich in folate, manganese, iron, and antioxidants, and you’ll be wondering why you didn’t have them sooner.
The lesson of the day: “Whoever said plant-based protein couldn’t give you gains clearly didn’t do their research”.
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