What are the benefits of Plant Based Protein?

Proteins are made up of amino acids and there are 20 of them in total. The human body is able to synthesize or create 11 of them – the remaining 9 are known as “essential amino acids” because they must come from your diet. A complete protein is one that contains all 9 of those essential amino acids and there are several plant foods that fit this description such as quinoa, buckwheat, hemp, and soy.

Quality protein foods are essential for a healthy and balanced diet, and it’s a common misunderstanding that people following plant-based diets are unable to consume “enough” protein. In fact, in a recent study published in the Journal of American College of Cardiology that examined more than 200,000 people over a 25-year span, “Higher intake of a plant-based diet index rich in healthier plant foods is associated with substantially lower coronary heart disease risk.”

Top 15 Plant-Based Protein Foods

What plants are high in protein? Below are some of the best plant-based proteins to regularly consume:

1. Natto

Natto is a type of fermented soybean consumed most often in Japan. At 31 grams of protein in one cup, you can probably see why it ranked No. 1 on my list. It’s also a complete protein.

While I don’t recommend most soy products to my readers (due to the high prevalence of GMO options and phytoestrogen complications), natto is a fermented soy product that I think is worth the hype.

The smell and texture of natto often turn off people to trying it, but I enjoy the taste and don’t mind using it as a side dish — especially with all the benefits it provides.

2. Spirulina

This algae superfood looks a little bizarre, but this plant protein powerhouse has some unbelievable benefits, like heavy metal detox, HIV/AIDS improvement and cancer prevention.

While not a complete protein on its own, spirulina has a whopping 39 grams of protein in just a serving (part of why it’s a delicious part of a morning green smoothie). To supplement the methionine and cysteine it’s missing, just pair it with a whole grain or some nuts.

Spirulina also includes the highest amount of glutamine found in a plant food. Glutamine is an amino acid that is called “conditionally essential,” because the body is able to create it on its own, but it’s used in such large amounts that you also need to consume it through foods.

3. Tempeh

Another one of the world’s best plant-based protein sources is tempeh, an Indonesian soybean. Like natto, this probiotic-rich bean is fermented to eliminate the common issues soy often provides.

You’ll get 18 grams of protein in one serving. Some people boil and eat it with soy sauce or coconut aminos, and since it absorbs neighboring flavors, you can use it with almost any recipe. Try it in chilis, salads and stews for a start.

4. Nutritional Yeast

Don’t let the name fool you — this yeast isn’t the same stuff that helps bake bread. Nutritional yeast only contains about 9 grams of protein per serving — however, unlike almost any other plant food, it usually includes fortified vitamin B12.

Generally, you should treat nutritional yeast like a condiment or an ingredient in cheesy dishes or as a shake ingredient.

5. Pumpkin Seeds

A cup of pumpkin seeds contains 12 grams of protein. Another complete protein source, pumpkin seeds are high in healthy fats, magnesium, lysine and zinc (the latter two of which are often limited on plant-based diets).

However, a word of caution: If you are counting calories (which I don’t often deem necessary), you should know that a cup of pumpkin seeds contains 264 calories.

6. Hemp Seeds

Hemp seeds have 9 grams of protein per serving and are also complete in their amino acid profile. They contain gamma-linolenic acid (GLA), which is probably one reason they have so many health benefits, like reducing inflammation and helping with multiple sclerosis.

7. Amaranth

A gluten-free “ancient grain” cultivated first in history by the Aztecs, amaranth grains are an excellent source of nutrition. Amaranth is a complete protein, offering 9 grams per serving, and also contains over 100 percent of your daily recommended manganese intake.

8. Quinoa

Quinoa is another one of those incredible “ancient grains,” although it’s technically not a grain at all, but a “pseudocereal,” a seed that you use similarly to barley. It provides 8 grams of protein per serving.

9. Black Beans

Although black beans are short on hydroxyproline, they provide 15 grams of protein per serving. They also contain a large amount of lysine and leucine, two of the amino acids rarely found in vegan foods.

Leucine is the primary of three branched-chain amino acids, which is extremely significant for weight management and metabolism management.

10. Green Peas

Apparently, your mom was right when she said eating your peas was important. Green peas have 9 grams of protein per serving and include significant amounts of leucine, lysine and glutamine.

They’re also a high-fiber food that can help decrease your risk of obesity and diabetes.

11. Lentils

Referred to nutritionally as an “edible pulse,” lentils are part of the legume family and provide a great nutritional profile, including 18 grams of protein.

They do technically contain all 20 amino acids, but the amounts of cysteine and methionine in lentils is negligible, so if you’re watching protein macros, try adding almonds or another healthy nut to even out the numbers.

12. Chickpeas

Chickpeas are versatile, tasty and provide about 15 grams of protein per cup. They are also high in fiber, iron, zinc, phosphorus, B vitamins and more.

13. Ezekiel Bread

This type of ancient, sprouted bread is made with a winning combo of whole grains, nuts and seeds. Each slice provides about 5 grams of protein, plus fiber and minerals.

Because it’s made with sprouted ingredients, Ezekiel bread tends to be easier to digest than refined breads.

14. Buckwheat

Although it has the name wheat it in, buckwheat is actually a wheat-free grain that is a hearty protein source. It’s generally low in calories, has about 6 grams of protein per cup, and contains vitamin K, vitamin E, thiamine, riboflavin, choline, betaine, calcium and potassium.

15. Millet

This ancient whole grain has long been consumed in Africa and parts of Asia. Millet is gluten-free, high in fiber and low on the glycemic index, keeping your blood sugar levels stable.

Each one-cup serving contains about 6 grams of protein plus some folate, phosphorus, magnesium and iron.

Top 3 Plant Protein Supplements

The most popular protein supplements like whey protein and bone broth are animal-derived, but that doesn’t mean you have to miss out on the great benefits of a protein supplement.

When it comes to the best vegan protein sources, several types of protein powders make the list because they are highly convenient and provide essential amino acids. In general, it’s a good idea to switch up what protein powders you use so you can benefit from the various nutrients found in each one.

Many experts believe that the best plant-based protein powders are hemp, pea and brown rice protein.

• Hemp protein powder is made from hemp seeds and has a bunch of fiber to accompany the other nutrients it provides. It’s associated with a decreased risk of osteoporosis, a cleaner colon and immune system benefits.

• Pea protein is not technically a “complete” protein source but still offers great benefits, including your daily recommended vitamin D in just a serving. It also can help regulate your blood sugar, reduce your risk of kidney disease and aid in weight loss.

• Brown rice protein powder can support liver function, reduce glycemic response and aid in cholesterol regulation.

Try our Ultra Protein Green Plant-Based Protein and our Plant-Based Protein with Superfoods

Resources provided:

https://www.naturespath.com/

https://draxe.com/nutrition/plant-based-protein-foods/