Plant-based proteins are all the rage. Protein is an essential macronutrient for your overall health, and many vegans and vegetarians are turning to alternative sources of the nutrient to get enough protein in their diets.
Fast food restaurants have created “burgers” made out of plant-based meats, packages of ground beef alternatives appear right next to standard red meat at the grocery store, and you can find similar options just about everywhere. The world ofalternative meat products has evolved quite a bit from the limited options of the past, such as soy chicken nuggets and veggie burgers.
Now that you can easily find these plant-based proteins, it’s time to consider adding them to your diet. Why? Read on to discover their many wellness advantages with MyFitFoods.
What Are the Most Common Plant Food Proteins?
While the most common things people tend to think of when they hear “plant-based sources of protein” are the alternatives to animal products on the market, plant-based proteins are loosely defined as any type of non-meat food with a lot of protein. This means that not only are those soy chicken nuggets and faux meats included on the list, but so are whole foods like legumes, lentils, and potatoes.
There are plenty of options when it comes to choosing the best plant-based proteins to add to your diet. Some of the sources of plant protein include:
Grains
Although grains aren’t usually thought of when it comes to their grams of protein (but rather their carbohydrates), some have enough to make them great meat alternatives for those on a vegetarian diet or vegan diet.
Look for whole grain bread made from spelt and whole wheat flour, which boast an impressive amount of protein. Other options based on grain include quinoa (which is gluten-free), teff, seitan, and Ezekiel bread.
Beans
Beans are another variety of plants that contain lots of vegan protein, making them something you should add to your plant-based diet.
Look for black beans, navy beans, pinto beans, and of course, bean burgers, which come in a patty shape. You can also blend beans and rice to form a complete protein that offers all the essential amino acids.
Seeds
It sounds strange to add seeds to your diet (after all, you aren’t a bird), but there are some that contain a lot of protein. Both pumpkin seeds and chia seeds would be a good addition to your morning smoothies, and you can sprinkle them on your salads.
Nuts
Not only are nuts a very healthy snack option, but they have a lot of protein in them. Consider keeping cashews, pistachios, Brazil nuts, almonds, and others on hand. They make a great after-lunch snack.
If you’re forgoing dairy products, you can also enjoy nut-based milk alternatives.
Legumes and Rice
Rice does contain plenty of protein, as long as you choose the right kind. Steer clear of heavily processed white and brown rice, and go for something like basmati instead. As far as legumes are concerned, adding lentils, green peas, and chickpeas (or hummus) to your meals is always a good idea.
Soy
Soy is the heavy hitter of the protein world. It serves as the foundation for both tofu and tempeh, as well as many of those impossible meats that we already mentioned. You can top your salad with soy crumbles, drink soy milk, and use it to sub in for meat in just about any dish.
Plus, edamame is included in this category as well. Those steamed and salted soybeans make a good snack.
Peas
Peas are another protein-filled option. You can choose to go straight for the pea milk or just add some peas to your next stir fry. Not only are they tasty, but they’re very good for you.
Vegetables
Although vegetables don’t contain the high amounts of protein as the sources listed here, they still count. You can find the macro in cruciferous vegetables like broccoli and cauliflower, as well as in spinach, asparagus, and both sweet and standard potatoes.
The Benefits of Plant-Based Proteins
Now that you know your options for plant-based proteins, it’s time to go over just how many benefits they have. While you don’t have to go fully vegetarian or vegan, it’s always a good idea to mix it up a bit and includeplant-based protein in your diet for many reasons, including these.
1. They Contain Plenty of Fiber
As any dietician will tell you, fiber is incredibly good for you. Not only does it take a while to go through your digestive system, thus increasing your metabolism, and in some cases, taking more calories to digest than the food contains, but it also keeps you regular. You know what we mean!
Since plant-based proteins are made from plants, they contain a ton of fiber. As a result, you won’t have to worry about adding any fiber supplements or probiotics to your diet as long as you eat a number of different types of vegetables, beans, legumes, and more than have both fiber and protein.
2. They Can Assist With Weight Loss
If your goal is to lose weight by eating a healthy diet and exercising, then plant-based proteins are the way to go. They’re lower in calories than most types of animal proteins, and, since they have plenty of fiber (as we explained above), they take longer to digest, which means that you won’t be reaching for extra snacks throughout the day.
Plus, since you need protein for energy, you’ll be able to hit the gym and get in that extra workout or two during the week thanks to the power provided by this macro.
3. They Improve Your Cardiovascular Health
Your cardiovascular health is important. Eating healthy foods and exercising can lead to a reduction in your chances of ending up with a heart attack or stroke. Although lean animal proteins aren’t as bad for you as their fatty counterparts, they still contain compounds that can raise your cholesterol levels.
With high levels of bad cholesterol, your odds of getting cardiovascular disease go up. Thankfully, plant-based proteins can easily lower your bad cholesterol while raising your good cholesterol, making the potential for heart attacks hopefully a thing of the past.
4. They May Decrease Your Chances of Getting Certain Cancers
Did you know that eating a diet rich in plant-based proteins can lower your risk of ending up with specific cancers? It’s been found that those who eat less meat and more plant-based protein drastically lowered their chances of both colorectal cancer and breast cancer.
By increasing the amounts of fiber in their diets, people have been able to see the odds of getting cancer decrease in their favor.
5. They Make You Feel Fuller Longer
Foods that make you feel fuller longer tend to include a lot of fiber. Since fiber takes a while to digest, you’ll end up not wanting any additional treats or snacks throughout the day. Plus, since you won’t be as hungry, you’re more likely to eat fewer calories overall, which is great for weight loss.
Starting your day with a fiber-filled breakfast that includes a side of spinach will give you both the protein boost that you need, as well as a reason to not be as hungry oncelunch rolls around.
6. They Contain Plenty of Important Nutrients
Not only are plant-based proteins a good source of, well, protein, but they also have a number of other nutrients. For example, peas are an excellent source of iron, so consider steaming some for a side dish or adding them to your soup. Split pea soup, minus the ham, is an excellent option.
Want to add more healthy fats to your diet? Reach for the nuts. Many of the ones listed above, such as pistachios, Brazil nuts, and more have a lot of protein and healthy fats, helping you get in more of both macros at once. It makes sense to keep a jar of mixed nuts nearby, just in case you need a little snack here and there.
7. They Boost Your Immune System
Eating a diet of mainly plants (and plant-based protein, of course) can give your immune system a much-needed boost. This means that you could get sick less often. Since these foods have additional vitamins and minerals, such as Vitamin C,Vitamin B12, calcium, and more, you’re getting a series of well-rounded, healthy meals that make it easier for your immune system to fight off germs.
Adding Plant-Based Protein to Your Diet
If you want to feel healthier, lose weight, have enough energy to exercise, and lower your risk of cardiovascular disease and some cancers, then add plant-based proteins to your diet. There are a number of options, ranging from nuts to seeds, and from soy to legumes, ensuring that you’ll never have to eat the same thing all of the time. When it comes to protein, plant-based is very good for you. As it turns out, those vegetarians and vegans had it right all along!
If you have any questions about plant-based proteins,contact us at MyFitFoods.
Sources:
A Nutritionist’s Guide to Plant-Based Protein: How to Make It, Eat It, and Love It | Healthline