With the rising population and the corresponding demand for food, finding sustainable protein sources has become a priority. Moreover, consumers are becoming increasingly aware of their diet’s environmental impact. To meet growing demands, many people are now turning to plant-based proteins as an alternative source of nutrition.
Plant-based foods immensely benefit our health, the environment, and animals. With plant-based eating gaining popularity, we must learn about alternative protein sources that fit this dietary approach. Many are changing to plant-based diets as we become more conscious of our global footprint. So, if you also need to change your diet, here’s a list of the top 5 plant-based proteins that should help.
These proteins are excellent sources of nutrition that help in muscle development. They are also sustainable, making them ideal for those who want an eco-friendly future.
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1. Soybean
Soybean originated in China and is now one of the most widely consumed plant-based proteins. It contains all nine essential amino acids and is also rich in fiber, vitamins, and minerals.
Due to its many health benefits, soybean has been featured in several international news, including the U.S Soy . This exposure has also pushed it into becoming a household food. They are also good for cows, and their production makes greenhouse gases that improve the climate.
The protein content in soybeans is noteworthy, as it is a cheap dietary protein source.
It contains about 36–56% protein of the dry weight. Also, one cup (172 grams) of boiled soybeans contains around 31 grams of protein. So, it’s an excellent source for those looking to increase their daily intake.
Glycinin and Conglycinin are the main protein types in this legume, and they comprise about 70% of the total protein content. These proteins may trigger allergic reactions in some people. So, it’s important to be aware if you have any known allergies before consuming soy products.
2. Seitan
Seitan has been around for centuries and is made from wheat gluten, the main protein in wheat. With its look, when cooked, it resembles meat. So, it’s an excellent substitute for those who don’t eat animal products.
Since Seitan’s production doesn’t cause any known damage to the soil, air, or water, it’s sustainable.
Seitan contains about 25 grams of protein per 3.5 ounces (100 grams), making it one of the richest plant-based protein sources. It’s also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. However, it’s low in fat and calories, making it an ideal protein source for losing weight.
3. Lentils
Lentils are a type of legume packed with protein, fiber, and other essential nutrients. Since they serve as red meat alternatives, vegans love them.
Lentils provide many health benefits and also benefit the environment by working with bacteria that can convert atmospheric nitrogen into useful ammonia or nitrates. This action helps promote soil fertility and reduce dependence on energy-intensive fertilizers.
One cup (198 grams) of cooked lentils contains about 18 grams of protein. They also contain high folate, manganese, iron, phosphorus, and potassium. Not only that, but it also has 16 grams of fiber to help you feel full and satisfied throughout the day.
The health benefits don’t stop there, either. Due to their high fiber content, studies have shown that lentils can support a diverse microbiome in the human gut. And a healthy gut can help protect you from various illnesses and diseases.
4. Chia Seeds
Chia seeds are a powerhouse of nutrition, providing an impressive 5 grams of protein in 2 tablespoons. Not only that, but they also contain 15 percent of your daily calcium needs and a healthy dose of omega-3s, which are essential for heart health. Plus, they’re high in fiber, which helps keep you full for longer.
You can add chia seeds to various dishes to boost their nutritional content. Sprinkle them on top of yogurt parfaits or salads, add them to puddings or smoothies, or use them as an ingredient in vegan protein bars.
Also, add them to oatmeal for breakfast or blend them into smoothies for an afternoon snack. Even baking with chia seeds by adding them to muffins will give them extra texture and nutrition. With so many ways to enjoy chia seeds, you’ll never get bored with this superfood!
5. Green Peas
We will be wrapping up this list with green peas. This legume is a great source of plant-based protein, providing 8 grams per cup. Green peas are also rich in fiber and contain essential vitamins and minerals like vitamin A, vitamin C, folate, iron, magnesium, and potassium. Plus, they’re low in calories and fat.
Including peas in your diet is a great way to ensure that you get enough essential vitamins and minerals while providing your body with adequate protein. Add them to salads or soups, or use them as a side dish. You can also blend them into smoothies for an extra protein boost. If you’re not a fan of whole peas, other vegan protein sources can provide the same amount of protein without eating the actual vegetable.
Conclusion
Plant-based protein sources are a great way to get the nutrients you need without consuming animal products. They can help you meet your daily needs and positively impact the environment. With so many options, you can easily find one that fits your lifestyle and dietary needs.
