You might as well compare protein to the importance of water. It’s just an everyday essential our bodies need to survive and thrive. You have to consume the proper 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, incorporating healthy amounts of protein into your diet is non-negotiable.
Okay, so now that we’ve gotten that out of the way, let’s address plant-based protein. We know—people are riding the no-meat wave hard these days more than ever before. Other than the fact that meatless meals have become such a “trend,” we will say there are healthy ways to mix plant-based proteins into your diet that arguably do more good for your body than animal proteins. If you’re trying to shed meat from your diet for ethical or health-conscious reasons, finding good sources of plant proteins rich in things like amino acids and vitamins are important.
I’ll quickly share my meatless testimony: I’ve been going meatless lately and have honestly never felt better. A nutritionist once told me to make vegetables the star of my meals. I began basing my meals around vegetables—some I’d never even tried before—and it’s been amazing falling in love with new plant-based proteins that make me feel like I have my life together. I talked more about the best plant-based proteins with Evolve’s in-house nutritionist, Trish Griffin, who’s also a registered dietitian, and Jonathan Valdez, registered dietitian and owner of Genki Nutrition.
“The myth that plant proteins are incomplete, necessitating protein combining, has been well refuted,” explains 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 requirements, for vegan or vegetarian diets, complementary proteins are not necessary in a single meal or beverage. By eating an adequate amount of a variety of plant-based sources of protein, your body will attain all nine essential amino acids, supporting all vital functions that protein provides.”
It’s also important to call out that the 2006 and 2015 Academy of Nutrition and Dietetics explains that eating a variety of plant foods over the course of the day provides all our body’s required amino acids.
Read on for their favorite plant-based proteins and some fun ways to incorporate these into your diet.
“Pea protein contains essential amino acids and has a high leucine content compared to most plant-based proteins,” explains Grifin. “Leucine is the most important amino acid as it pertains to muscle growth, maintenance repair, and triggering muscles to make protein that may lead to improvements over time in lean body 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 utilized in all Evolve RTD Protein Shakes. The pea source is actually a yellow pea, which is low in fat and naturally cholesterol free,” she says.
Nutrition: 1 cup cooked peas = 5 g protein
365 by Whole Foods Market Organic Green Peas ($2)
The Nue Co. Probiotic Protein – Plant ($35)
“Beans are good sources of protein and contain a relatively higher amount of lysine, compared to other plant protein sources,” says Giffin. “Of all the beans, the soybean has the highest protein content. They contain all essential amino acids and a 1/2 cup serving of soybeans provides as much potassium as a medium banana.”
Valdez is also a big fan of soybeans and its benefits. “Coming from an Asian background, soy was a very popular dish in my house and continues to be popular plant-based protein for me,” says Valdez. “I love it because it has various uses. For example, soybeans can definitely be a wonderful snack on its own or in a salad.” Valdez also notes that soy contains lunasin, which is reported to have cancer preventative properties and other inflammatory properties to regulate cholesterol metabolism. He also explains that soy has calcium, copper, magnesium, and vitamin B, which are all great to consume on a regular basis.”
Nutrition: 1/2 cup cooked soybeans = 15 g protein
House Foods Organic Firm Tofu ($2)
3. Plant-Based Beverages
For these reasons above, he’s a lover of soymilk, as well. “Soy milk is powerful plant base which has about 6 grams of protein and can be used in various ways from baking, pancakes, or even smoothies,” says Valdez. “This is 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 note 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 cereal, healthy cookies, and veggie burgers.
Nutrition: 1/2 cup roasted pumpkin seeds = 9 g protein
Terrasoul Superfoods Pumpkin Seeds ($15)
5. Almonds and Walnuts
“I add these beautiful nuts to my smoothies in the morning along with my walnuts. It’s a great heathy fat and gives the smoothie a creamier taste,” explains Valdez. Valdez also says that almonds are an excellent source of vitamin E, which acts as an antioxidant and prevents cell damage to the skin, as well as magnesium, manganese, niacin, and vitamin B2. He also says that walnuts have high levels of omega-3 fatty acids, which lowers risk for cardiovascular diseases.
Nutrition: 1 oz. almonds = 6 g protein
Blue Diamond Whole Natural Almonds ($9)
According to Harvard Health, the richest source of plant-based protein is the legume family, which includes beans of all kinds.
365 by Whole Foods Market Black Beans ($1)
Not only are chickpeas packed with proteins, they’re also a great source of carbohydrate, fiber, B vitamins, and some minerals, according to Harvard Health.
Palouse Brand Garbanzo Beans ($15)
The Cleveland Clinic says that by adding a half cup of lentils to your meal you’ll be adding 12 grams of protein. Any lentil will work here: green, brown, or red.
Bob’s Red Mill Petite French Green Lentils ($12)
Sakara Life Organic Protein + Greens Super Powder ($45)
Grains like quinoa are packed with protein. According to The Cleveland Clinic, a half-cup serving of oats adds 5 grams of protein and a quarter cup of uncooked barley or quinoa equals 5 to 6 grams of protein.
Anthony’s Organic White Quinoa ($15)
10. Chia Seeds
Two tablespoons of chia seeds contain 4 grams of protein. They’re also rich in fiber, calcium, and zinc.
Terrasoul Superfoods Organic Black Chia Seeds ($12)
11. Nutritional Yeast
You can add nutritional yeast to a lot of dishes and snacks, like popcorn, pastas, and sauces. One tablespoon of nutritional yeast equals two grams of protein, according to The Cleveland Clinic.
Bragg Nutritional Yeast Seasoning ($15)
12. Plant-based Meats
If you’re just getting started with a plant-based lifestyle, you can try the many alternative meat options out there. Take a look at the ingredients list to see what else is added.
Impossible Foods Impossible Burger ($8)
This article was originally published at an earlier date and has since been updated.
This article originally appeared on The Thirty
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