Plant-based Lifestyle but Where’s the Protein At? Part 1
This is a question I get from clients a lot when thinking about or just inquiring about adopting a whole foods plant-based lifestyle and for great reason too. Protein legit means “primary substance” and is important for the building and repairing of the tissues in the body.
We, well at least I was brought up under the assumption that you could only get protein from animals. However, over the years research shows that there are some great plant-based proteins as well. I am here to break it down for you and provide with what I hope is a simple guide to the best plant-based proteins. The POV on plant-based protein has now shifted and when once viewed as a less nutrient-rich source of protein to one that is now favored.
This is by no means an exhaustive list, in fact, I think I am going to do a part 2 as there more options out there as well.
Quinoa:
With 11g in 1 cup this complete protein (having all 9 essential amino acids) this is the powerhouse of the plant-based proteins
Which is known as a grain is technically a seed, I know shocking. It is chalked full of essential fatty acids, vitamins and minerals.
Chickpeas:
19g in 1/2 cups
This powerhouse plant-based protein has all the nutrients needed. Packed with fiber to keep you full for longer and not to mention to increase regularity, I know you are welcome!
Decreases the risk of stroke depression cancer according to research
Hummus anyone, one of my fav ways to eat chickpeas and super simple to make at home as well.
Hemp Seeds:
Hemp seeds have 10 grams of protein in 2 tbsp
No these are not gonna get you high, there is no THC in these but hey I am also not here to judge just to give facts. I am not a huge fan of protein powders, nothing wrong with them just I personally just like to stick to whole foods. These are perfect in your smoothie.
Add these as the topping of your salad or in your favorite dressings as well.
Lentils:
13g in 1/4 cup
Legumes are known for their ability to stop spikes in blood sugar, insulin levels and cholesterol
More antioxidant power when you sprout them. Which is super easy. First, put lentils in a mason jar and fill with water and put a cheesecloth over top secured with an elastic band overnight. Next day you want to drain and rinse and then drain and rinse twice daily for a couple of days.
Lentil soup is great in the fall and some lentil “meat” balls are perfect with a creamy avocado pesto pasta.
So how much protein do you need anyway? Well according to research 0.8g protein/kg body weight. However, we do need to keep in mind this is just the starting point and will vary depending on activity level, breastfeeding, and overall goals you are looking to acheive.
Benefits of Eating a PBL
Lower incidence of hypertension
lower incidence of obesity
lower incidence of heart disease
lower incidence of heart disease
lower incidence of colon, breast, uterus, and prostate cancer
In summary, if you are eating the rainbow and have full nutritious meals that are based around whole foods then the protein worry is no problemo! What we do need to think about and what most people are lacking in their diets is fibre, post on that coming soon!
I would love to know your thoughts and answer any questions that you may have regarding plant-based protein. Comment below on your favorite plant-based proteins