[ad_1]
You might as well compare protein to the importance of water. It’s just an essential part of our body need to survive and prosper. You need to get the right amount of protein every day to do just about anything – whether you’re trying to boost your metabolism, lose weight, or give your body more energy, to incorporate healthy amounts of protein into it. your food is not negotiable.
Okay, now that we’ve got that out of the way, let’s talk about plant-based protein. We know people are riding the meatless meat wave more than ever. Besides the fact that meatless meals have become such a ‘trend’, we’ll say that there are healthy ways to mix plant protein in your diet that arguably does your body more good than animal protein. If you’re trying to cut meat from your diet for ethical or health-conscious reasons, it’s important to find good sources of plant-based protein that is rich in amino acids and vitamins.
I’ll quickly share my meatless testimonial: I’ve gone meatless lately and honestly never felt better. A nutritionist once told me to make vegetables the star of my meals. I started basing my meals on vegetables – some I had never even tried before – and it was amazing to fall in love with new plant-based proteins that make me feel like I’m living together. I spoke more about the best plant-based proteins with Evolve’s internal nutritionist Trish Griffin, who is also a registered dietitian, and Jonathan Valdez, registered dietitian and owner of Genki Nutrition.
“The myth that plant proteins are incomplete, requiring a combination of proteins, has been well disproved,” says Griffin. “For example, pea protein alone contains all the essential amino acids necessary for human health, and by eating a variety of foods and meeting your calorie needs, for vegan or vegetarian diets, complementary proteins are not needed in one meal or one drink. By eating an adequate amount of a variety of plant protein sources, your body will reach all nine essential amino acids, supporting all of the vital functions that protein provides. “
It is also important to point out that the Academy of Nutrition and Dietetics of 2006 and 2015 explains that eating a variety of plant foods during the day provides all of the amino acids our body needs.
Read on to find out about their favorite plant proteins and some fun ways to incorporate them into your diet.
1. Peas
“Pea protein contains essential amino acids and is high in leucine compared to most plant proteins,” says Grifin. “Leucine is the most important amino acid for muscle growth, maintenance repair, and triggering muscles to produce proteins that can lead to improvements over time in lean mass, muscle mass, and muscle mass. strength and body composition. Peas also contain a relatively high amount of the essential amino acid lysine, compared to other plant sources..
“Pea protein is used in all Evolve RTD protein shakes. The source of peas is actually a yellow pea, which is low in fat and naturally cholesterol-free, ”she says.
Nutrition: 1 cup of cooked peas = 5 g of protein
365 by Whole Foods Market Organic green peas ($ 2)
La Nue Co. Probiotic Protein – Plant ($ 35)
2. Soybeans
“Beans are a good source of protein and contain a relatively higher amount of lysine, compared to other sources of plant protein,” says Giffin. “Of all the beans, soy has the highest protein content. They contain all the essential amino acids and a 1/2 cup serving of soy provides as much potassium as an average banana.. “
Valdez is also a big fan of soy and its benefits. “Coming from an Asian background, soy was a very popular dish in my house and continues to be a popular vegetable protein for me,” says Valdez. “I love it because it has so many uses. For example, soy can certainly be a wonderful snack on its own or in a salad.” Valdez also notes that soy contains lunasin, which is believed to have cancer prevention and other inflammatory properties to regulate cholesterol metabolism. He also explains that soy contains calcium, copper, magnesium, and vitamin B, all of which are great to consume on a regular basis. based.”
Nutrition: 1/2 cup of cooked soybeans = 15 g of protein
Homemade food Organic farm tofu ($ 2)
3. Herbal drinks
For the above reasons, he is also a soy milk lover. “Soymilk is a powerful vegetable base that has around 6 grams of protein and can be used in a variety of ways, whether it’s baking, pancakes, or even smoothies. ” said Valdez. “It’s definitely a perfect substitute for cow’s milk for people who may have milk allergies or severe lactose intolerance.”
Silk Organic soy milk ($ 3)
4. Pumpkin seeds
“Pumpkin seeds provide not only protein, but also vitamin A, vitamin E, copper, magnesium, manganese and zinc,” says Griffin.
Griffin suggests incorporating this festive seed into your meals by adding them to sautéed vegetables, hot or cold cereals, healthy cookies, and veggie burgers.
Nutrition: 1/2 cup of roasted pumpkin seeds = 9 g of protein
Terrasoul Superfoods Pumpkin seeds ($ 15)
5. Almonds and nuts
“I add these lovely nuts to my smoothies in the morning with my nuts. It’s a good, healthy fat and gives the smoothie a creamier taste, ”says Valdez. Valdez also says that almonds are a great source of vitamin E, which acts as an antioxidant and prevents cell damage on the skin, along with magnesium, manganese, niacin, and vitamin B2. He also says that nuts have high levels of omega-3 fatty acids, which reduces the risk of cardiovascular disease.
Nutrition: 1 oz. almonds = 6 g of protein
Blue Diamond Whole natural almonds ($ 9)
6. Beans
According to Harvard Health, the richest source of vegetable protein is the legume family, which includes beans of all kinds.
365 by Whole Foods Market Black beans ($ 1)
7. Chickpeas
Not only are chickpeas packed with protein, they’re also a great source of carbohydrates, fiber, B vitamins, and some minerals, according to Harvard Health.
Make Palouse Chickpea beans ($ 15)
8. Lentils
The Cleveland Clinic says that by adding half a cup of lentils to your meal, you’ll add 12 grams of protein. Any lens will work here: green, brown, or red.
Bob’s Moulin Rouge Small French green lentils ($ 12)
Sakara Life Organic protein + super green powder ($ 45)
9. Grains
Grains like quinoa are packed with protein. According to the Cleveland Clinic, half a cup of oats adds 5 grams of protein and a quarter cup of uncooked barley or quinoa equals 5 to 6 grams of protein.
Anthony Organic white quinoa ($ 15)
10. Chia seeds
Two tablespoons of chia seeds contain 4 grams of protein. They are also rich in fiber, calcium and zinc.
Terrasoul Superfoods Organic black chia seeds ($ 12)
11. Nutritional yeast
You can add nutritional yeast to many dishes and snacks, such as popcorn, pasta, and sauces. One tablespoon of nutritional yeast is equivalent to two grams of protein, according to the Cleveland Clinic.
Bragg Nutritional yeast seasoning ($ 15)
12. Vegetable meats
If you’re just getting started with a plant-based lifestyle, you can try out the many alternative meat options available. Take a look at the ingredient list to see what’s added.
Impossible foods Impossible Burger ($ 8)
Next: How Plant-Based Diet Changed My Relationship With Food
This article was published at an earlier date and has since been updated.
This article originally appeared on The Thirty
Learn more about The Thirty
[ad_2]
Source link