Did you know that about 18-20% of your body weight comes from proteins? Did you know that the human body is the storehouse of around 100,000 proteins made from varying combinations of 20 amino acids? The importance of Protein in the body is unexplainable. Protein sources can be classified into two groups: plant-based and animal-based. 

Plant-based protein sources tend to be much healthier than animal-based ones. Do you want to know why? Do you want to know more about plant-based protein sources? Let’s explore plant-based protein sources with Onegreen.

Why Is Protein Important In Your Diet? 

Did you know that high-protein diets are beneficial for improving metabolic health and promoting weight loss? Proteins are the building blocks of our body. Here are the reasons stating why protein is essential in your diet:

• Proteins help in the maintenance and growth of your cells and tissues. 
• Proteins also help transmit information between various body and brain parts.
• Proteins form enzymes that play an essential role in important functions such as digestion, muscle contraction, and blood clotting.
• Proteins play a pivotal role in the secretion of hormones. 
• Proteins also provide structure, elasticity, and strength to various body parts.
• Proteins function like a buffer system, thus helping maintain body fluids’ pH values.
• Proteins help in the formation of antibodies which later form your body’s immune system.

10 Best Sources of Plant-Based Protein And Rich Protein Products

Proteins are essential for your body, aren’t they? But are you confused between plant-based protein sources and animal-based protein sources? Well, you should go for plant-based protein sources over animal-based ones.

Plant-based protein sources are more nutritious, contain more vitamins and fiber, and promote a healthy gut. Moreover, they also have lower risks of diseases and help you take your first step towards vegetarianism. Here are the top 10 best sources of plant-based proteins. Let’s explore them.

1. Lentils 

A cup of cooked lentils (198 grams) contains about 18 grams of proteins. Besides being loaded with plant-based proteins, they are also rich in fiber, antioxidants, iron, folate, and magnesium. They help in weight and diabetes management. Moreover, they also help in preventing cancer and heart diseases. The best part about lentils is that they can be easily incorporated into various dishes, from salads to soups and dals.

2. Tofu, tempeh, and edamame 

Tofu, edamame, and tempeh come from soybeans. Soybeans are a great source of whole plant-based proteins which provide all the essential amino acids to the body. 

Tofu is prepared from bean curds and doesn’t have any unique flavour of its own. Thus, it takes the flavour of the dish into which it’s incorporated. Tempeh is made from soybeans and tastes somewhat like nuts. They are highly versatile; you can add them to burgers, curries, and stews.

Edamame refers to immature soybeans which have a slightly grassy and sweet taste. It’s loaded with fiber, folate, and Vitamin K and can be incorporated into soups, wraps, sushi, salads, and rice rolls. All these soy-based proteins contain about 12–20 grams of protein in a single serving of 100 grams.

3. Chickpeas 

Chickpeas (also known as Garbanzo beans) are actually legumes that contain about 7 grams of protein in a serving of ½ cup. Besides being rich in proteins, they also contain iron, magnesium, folate, fiber, and healthy fatty acids. 

4. Peanuts 

Did you know that about 100 grams of peanuts contain approximately 25.8 grams of protein? Besides protein, it also contains healthy fats. Roasted peanuts are a great evening snack. Moreover, they provide more protein per calorie which is why they are nutritious. However, ensure you don’t consume in excess. Otherwise, it’ll lead to high-calorie intake.

5. Almonds 

Among nuts, almonds are the most nutritious and contain the highest amount of proteins. A small handful of almonds contain about 5 to 6 grams of proteins. Besides proteins, they also contain heart-healthy unsaturated fats, which help lower cholesterol levels. You can add them to your smoothies, salads, and curries.

6. Spirulina 

Spirulina refers to a blue green algae, which is also known to be among the world’s most popular supplements. It’s generally available in the market in the form of tablets or powder (supplements).

Did you know that 2 tbsp of spirulina, about 14 grams, contains about 8 grams of complete proteins? Besides proteins, spirulina contains other nutrients like magnesium, manganese, riboflavin, and potassium. It helps in boosting the body’s immunity system, reducing cholesterol and blood pressure levels, thus promoting a healthy heart. Spirulina also contains a natural pigment named phycocyanin which is known for its anti-cancer, antioxidant, and anti-inflammatory properties. 

7. Quinoa 

A single cup of quinoa (185 grams) contains about 8-9 grams of protein. Moreover, quinoa is also rich in manganese, magnesium, phosphorus, iron, fiber, and carbohydrates. These gluten-free cereals, also known as pseudocereals, are highly nutritious and among the best gluten-free and vegan plant-based protein sources. 

8. Chia seeds 

Chia seeds are rich in nutrients such as calcium, magnesium, selenium, iron, antioxidants, and omega-3 fatty acids. A serving of 28 grams of chia seed contains about 10 grams of fiber and 5 grams of protein. Moreover, they are highly versatile and can be incorporated into various dishes, from smoothies to puddings.

9. Beans 

Beans are rich in protein. A cup of 170 grams of beans contains about 15 grams of protein. Beans have other health benefits too and can be included in high protein plant-based meals.

10. Green peas 

A single serving of 160 grams of green peas contains about 9 grams of protein, which is slightly higher than dairy milk. A single serving of it can also suffice 25% of your daily fiber requirement. Moreover, this plant-based protein source is also rich in vitamins and other nutrients.

Health Benefits of Plant-Based Nutrition Sources 

Plant-based nutrition sources and undoubtedly better than animal-based nutrition sources. Wanna know how? Let’s discover.

1. Reduce the risk for diseases  

According to research, intake of plant-based proteins can reduce the chances of heart disease by about 10%. Besides heart disease, it also helps in reducing the risks of other diseases like cancer, diabetes, and other joint and perilous diseases. 

2. Control your blood sugar levels 

Meat and animal-based foods are generally processed, which leads to spikes in blood sugar levels, thus increasing your risk of Type 2 Diabetes. On the other hand, plant-based foods and diets help keep blood sugar levels under control, reducing the chances of Type 2 Diabetes.

3. Help in lowering Cholesterol 

Animal-based foods contain LDL or bad Cholesterol, which can be reduced significantly by following a vegan or vegetarian diet. Lowered cholesterol levels also reduce the chances of heart diseases, heart strokes, and attacks.

4. Helps with weight loss 

Plant-based diets are more helpful in promoting weight loss than animal-based diets. Plant-based diets mainly contain vegetables and whole grains, which have a low glycemic index and lots of antioxidants and fiber. Thus, they keep you full for extended periods and get digested quickly, thus keeping hunger pangs away and promoting weight loss.

Conclusion

Aren’t the benefits of plant-based proteins overwhelming? Do you want to switch to plant-based diets? Start small by replacing your animal-based proteins with plant-based proteins. We hope you liked our thoughts on plant-based protein sources. If you like this article, don’t forget to share it with your family and friends!

FAQs:

1. Are plant-based proteins good for you? 

Yes, plant-based proteins are good for you and healthier than animal-based proteins. 

2. What are the advantages of plant protein? 

Plant-based protein sources are more nutritious, contain more vitamins and fiber, and promote a healthy gut. Moreover, they also have lower risks of diseases and help you take your first step towards vegetarianism.

3. Is plant-based protein healthier than meat? 

Yes, plant-based proteins are undoubtedly healthier in comparison to meat-based proteins.

4. Does plant protein help build muscle? 

Yes, plant proteins help in muscle building.

5. Is plant protein good for weight loss? 

Plant proteins are great for weight loss. They keep you full for more extended periods and also get digested quickly, thus controlling hunger pangs away 

6. How much protein should I consume? 

The amount of proteins an individual should consume depends on his activity level and fitness. A sedentary adult man must not consume over 56 grams of protein daily. Similarly, an adult woman must not consume beyond 46 grams per day. According to RDA, a healthy individual should go for 0.8 grams of protein per kilogram of his body weight.

Related Posts:

The post Best Sources Of Plant-Based Protein: Which One Is Good For You?  appeared first on Onegreen.