Majority of the population are aware of the fact that plants are one of the best sources of protein. Despite this fact, many consumers still prefer purchasing meat products and consider them as the best protein sources. As protein is considered a fundamental pat of nutrition due to its many functions, ranging from faster recovery rate after workouts to crucial brain functions, it is imperative that we have continuous supply of protein.
Sadly, we have false assumption that protein may only be obtains from animal sources. Although it is true that meat supplies great amounts of protein we cannot dismiss the fact that meat consumption causes negative impact on the environment and our health to name a few. If we take into account all these factors and a whole lot more, we will arrive at a conclusion that excess meat consumption is simply unjustifiable. With this in mind, we should all turn to plants as they are feature protein, and are easier to cultivate and replenish than those we obtain from animals.
The Misconception about Protein in Plant-Based Diets
One of the most common misconceptions about protein is that we need to consumer a variety food items in order to reap the benefits from complete proteins. Although there is some truth to this, recent studies reveal that it is not as important altogether. Further studies tell us that we can get all the protein requirements simply from following a plant-based diet. In fact, there is a long list of plant-based food items that we can eat which can supply us with all the different types of protein our body needs.
Our bodies also have the ability to synthesize nutrients and convert them into proteins. Given that we eat a variety of high-protein meals, we can still meet the complete protein requirements, even if they are not eaten in one meal. The only difficulty lies in the fact that majority of consumers are having a hard time trying to replace their meat due to the main reason that they cannot enjoy their meals if it only contains plant-based items. The quick solution for this problem is simply focusing on the benefits of protein from the food we eat, rather than placing more importance on how our meals are presented on dinner tables.
Let’s Look At Protein This Way….
You must condition your mind to thinking that protein is not necessary for all major meals. There’s nothing wrong if you choose to eat protein at every meal, but doing so does not mean you are getting what your body actually needs. Bear in mind that the human body can only use so much protein at any one time. Excessive protein intake does not benefit the body in any way. In order to optimize protein absorption and synthesis, it is crucial that you incorporate protein in small meals such as snacks. Plant-based sources of protein are perfect snack items that can supply your protein requirement as well as stimulate the production of protein by the human body. It is also important to bear in mind that high levels of protein are excreted by the body and an excess may also pose dangers to health and wellbeing.
Ideally, protein should be consumed throughout the day. Breakfast is a perfect time to eat protein as this nutrient regulates blood sugar, that which is known to provide the energy you need for a whole day of work and play.
Here is a list of the 25 best plant-based sources of protein:
Peanut butter is one of America’s most loved spreads for bread and is a staple at breakfast tables. Two tablespoons of peanut butter supplies up to 8 grams of pure and healthy protein.
Chickpeas are normally used in preparing hummus, but you can do so much more with it. It contains up to 8 grams of protein for every ½ cup of hummus or chickpea-containing dish you consume. Make sure to make it a habit to add chickpeas to any veggie dish.
3. Nutritional Yeast
This cheesy ingredient used in many dishes is extremely nutritious. Two tablespoons of nutritional yeast contains up to 8 grams of protein.
The tasty spread tahini is filled not only with proteins but with other nutrients such as B vitamins, magnesium, potassium, and iron. Two tablespoons of tahini contains 8 grams of protein.
The color and texture of spirulina may be intimidating for wellness beginners, but it’s actually extremely easy and straightforward to use. It’s an excellent addition to healthy and refreshing smoothie ingredients such as berries, cacao, banana, and pineapples to name a few. It contains high concentrations of iron, which in turn supplies up to 80% of its dietary Iron requirement as well as up to four grams of sugar per one tablespoon. It also contains a wide variety of amino acids, making it one of the most beneficial plant-based sources around.
Fresh almond nuts contain up to seven grams of protein per one cup serving or at least the same amount when you consume 2 tablespoons of almond butter.
7. Green Beans
Just half a cup of green beans boasts four grams of pure protein, not to mention the Vitamin B6 that you get per serving. This low-carb vegetable is also high in dietary fiber.
Asparagus is a delicious and moth-watering veggie that can supply the body with up to four grams of protein per four to six talks/serving. This vegetable is also known to be an excellent source of folate and B-vitamins.
Brocolli contains four grams of protein per one cup serving. Aside from protein, broccoli is also a great source of other nutrients including Vitamin C, Calcium, and B-vitamins.
10. Black Eyed Peas
Black eyed peas may not be as appealing compared to other veggies, but it actually packs a punch when it comes to protein supplementation. Half a cup of black eyed peas contains 8 grams of protein as well as high doses of B-vitamins, potassium, magnesium, and iron to name a few.