The Eight Best Plant-based Proteins

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Whether you are on a vegetarian or vegan diet or just want to limit your meat from your weekly diet, plant proteins are the answer to maintaining a balanced diet.

These foods include legumes, soy, nuts, legumes and quinoa. Some vegetable proteins not only compete with meat, but also have more protein per calorie. A plant-based diet is a healthier choice overall and you can get it enough proteinwithout including meat, thanks to these foods.

See the best selection of protein foods that are all plant-based.

1. Spirulina

Spirulina is a product that is most often associated with a healthy diet. They are blue or green algae Plant protein, rich in iron, vitamin B6 and manganese. Two tablespoons of it contain about eight grams of protein or about 64 grams per cup. Not that eating a glass of spirulina is a good idea - it is often sold as a powder that is added to smoothies, protein shakes, juice or taken as a supplement. So, although it is plant foods high in protein, people do not eat the same amount as they eat soy products or nuts.

2. Peanuts

Peanut butter is one of the easiest vegetarian foods to find and consume and is full of vegetable protein. In fact, a cup of peanuts contains 38 grams of protein, which makes it a top plant for containing this energetic nutrient. Although many people think that peanuts are nuts, but in fact they are legumes. In addition to being high in protein, it is also high in fat - something to keep in mind when consuming them.

3. Almonds

Nuts are generally a great source of protein, and almonds have the most protein compared to walnuts, pistachios, hazelnuts and cashews. A cup of almonds contains about 30 grams of protein, and as a bonus this nut also has a lot of vitamin E. The easiest way to eat almonds is directly from the package, but they can also be in many foods. For example, almond milk is a good source of vegetable protein and can replace dairy products in coffee, smoothies and bowls with cereals.

4. Sunflower seeds

The seeds are easily accessible and delicious food to add to various dishes, and sunflower seeds contain about 29 grams of protein per cup. That is why sunflower oil, a slice of sunflower tahini and salt often replace nut oil for those who have allergies. It has a good amount of vegetable protein, while being an easy to use food that is easy to store. Whole, peeled seeds are also great on their own. Sprinkle a handful of them on salad, on granola, on roasted carrots or whatever comes to mind.

5. Soy

Basically soy protein includes tofu. It is a processed food made from soy, which is often used as a meat substitute and / or a major source of protein in a vegan or vegetarian dish. Soybeans are a complete protein, which means that they provide eaters with all nine essential amino acids that our bodies need. The amount of protein in each soy-based food varies, and in general, solid tofu contains about 20 grams per cup, and tempeh has 30 grams per cup.

6. Lentils

A cup of boiled lentils contains about nine grams of protein per cup. In general, it is easy to cook, easy to find and easy to store. Besides, there are so many things one can do with this flexible legume. Mix any type of lentils in a thick lentil stew or hot soup on a cold night. Turn them into vegan lentil meatballs or add it to your salad.

7. Quinoa

Quinoa is considered a whole grain food, but is actually a seed. This is another complete protein and contains about eight grams of protein per cup plus a good dose of fiber, iron and magnesium. This superfood can appear on the plate as a main course, similar to the way rice, pasta or salad is used, but can also be added to muffins, pastries and bread. Quinoa is a gluten-free food that can complement a dish or be the star. Try for breakfast mixed with chocolate soy milk, lunch combined with roasted feta cheese, tomatoes and zucchini, or for dinner mixed in gluten-free turkey meatballs.

8. Potatoes

Researchers have recently found that potatoes contain a large amount of protein that can help maintain muscle, especially in women. However, not all potatoes are cooked the same way - red potatoes beat their red and golden cousins when it comes to proteins, and at four and a half grams per cup they contain almost twice as much as the others. The best part of using potatoes as a vegetable protein is that there are so many ways to prepare them.