11 Sources of Plant Based Protein

Plant Based Protein

A shift away from animal products causes many individuals to opt for a vegan or vegetarian lifestyle. The use of plant based products has become increasingly popular. Getting enough protein and essential vitamins and minerals can be difficult for those who do not consume animal or meat products. A person must make sure to find products to get enough calcium, iron, and vitamin B-12. Finding the right plant-based food is an excellent source of protein and various other nutrients. The best sources of vegan protein are listed below and have a healthful high-protein content per serving.

1. TOFU

As a complete source of protein, tofu contains all essential amino acids. It is rich in iron, calcium and provides 8g of protein per 100g! Tofu is made of soybeans – soybeans or soy milk are equally great sources of protein. Make sure to purchase organic, non GMO. People oftentimes try tofu as a meat substitute for a sandwich or soup. Tofu is a good source of complete proteins, in addition to having fiber, potassium, magnesium, iron, copper, and manganese, it has a well balanced amount of amino acids.

2. LENTILS

Lentils provide you with 18g of protein per cooked cup and 50% of your daily fiber intake. They contain slowly digested carbs that keep you full for hours and also provide fuel for good gut bacteria. Lentils are a good source of protein used in stews, curries, salads, or rice. Red or green lentils contain plenty of protein, fiber, and key nutrients such as iron, phosphorus, folate, iron, and potassium.

3. HEMP

Hemp contains 10g of complete, easy to digest protein per ounce (28g). It has an Omega 3:6 fatty acid ratio that is considered to be optimal for human health. Hemp milk is a great dairy free and nutrient dense milk alternative. Hemp can be used to make a wide range of products both shelled and in hearts.

4. EZEKIEL

Ezekial bread is made from sprouted whole grains, legumes and contains 8g of protein per 2 slices! Sprouting increases the lysine content (the limiting amino acid in many plant proteins) making Ezekiel a high quality protein. ​Compared to white bread, which is made of refined wheat flour, Ezekiel bread is rich in healthy nutrients and fiber.

5. TEMPEH

Fermented, tempeh is ideal for people who find difficulty in digesting legumes. It contains a whooping 18g of protein and 8-10g of fiber per 100g. It is nutrient and fiber dense, making any meal satiating! Made by a natural cultring and controlled fermentation process, tempeh is a traditional Indonesian soy product.

6. QUINOA

Quinoa is a complete protein. It has all of the essential amino acids and 8g of protein per cup, making it a really great plant-based protein option. Quinoa seeds ​are rich in protein, dietary fiber, B vitamins, and dietary minerals in amounts greater than in many grains.

7. BEANS and CHICKPEAS

Beans and chickpeas are both excellent sources of protein. These legumes contain about 15g of protein per cooked cup. Several studies show that a diet rich in beans and chickpeas can help control blood sugar levels, decrease cholesterol, and lower blood pressure.

8. Rolled Oats

Oats​ are a good source of quality ​protein​ at 11 to 17% of dry weight, which is much ​higher than most other grains. Their benefits include lowering blood sugar and cholesterol levels, protection against skin irritation and reduced constipation. These can be consumed in a variety of ways such as homemade oatmeal or granola.

9. Broccoli

Broccoli​ is a very popular vegetable that also happens to contain ​protein​ with all the essential amino acids. ​Broccoli​ is relatively high in ​protein​, which makes up 29% of its dry weight, compared to most vegetables. Broccoli helps protect cells from damage and improves blood control within the body.

10. Nutritional Yeast

Nutritional yeast has many health benefits and it is a highly nutritious vegan food product. It can additionally add extra protein, vitamins, minerals and antioxidants to meals. Nutritional yeast may help protect against oxidative damage, lower cholesterol, and boost immunity. Nutritional yeast is frequently used in vegan dishes as a “cheese” substitute.

11. Almond Butter

Almond butter is a great source of monounsaturated fat, protein, and fiber which are essential for heart health. Almond butter is also a great source of vitamin E, magnesium, copper, and phosphorus. By substituting almonds for traditional fats, the body is supplied with beneficial antioxidants! Almond Butter is commonly used as a spread on breads, and is a great substitute for other nut-spreads.