Best Plant-Based Sources of Protein
Protein is essential for your body because it helps maintain your muscle mass, improve immunity, and avoid injury. However, you don’t have to eat meat too often to get a good supply of protein. It is even possible for you to supply your body with protein from non-meat sources. This is a good thing if you wish to stick to vegetarianism or veganism or just want to lower your intake of meat for ethical or health reasons.
If you are looking for the best plant-based sources of protein then the following should be on top of your choices:
- Lentils – Both green and red lentils are rich in protein. In fact, one-half cup of cooked lentils can already supply your body with around 8 to 9 grams of protein. What is good about protein-rich lentils is that you can easily add them to your lunch or dinner recipes. You can add them to rice, salad, curry, or stew. Aside from protein, lentils also provide other key nutrients, like potassium, iron, and fiber.
- Chickpea – Another great plant-based source of protein is cooked chickpea, which can supply you with around 7 to 8 grams of protein for every one-half cup of it. You can eat it either cold or hot. It is versatile that you can add it on various dishes and recipes, including curries and stews. You can even roast it in your oven or spice it with paprika. Chickpea is also a great source of fiber, phosphorus, manganese, potassium, folate, iron, and fiber.
- Spirulina – Spirulina is also another protein-rich food that contains plenty of health-enhancing properties. Around two tablespoons of it are already enough to supply you with up to 8 grams of protein. It also has decent amounts of iron, thiamin, magnesium, manganese, riboflavin, potassium, and essential fatty acids. Furthermore, it is linked to several health benefits, like lower blood sugar and stronger immunity.
- Quinoa – You can also meet your daily recommended intake of protein through quinoa. It is a seed with black, red, and white versions. A hundred grams of cooked quinoa can already provide you with 4 grams of protein. What is great about it is that the protein it supplies is complete, meaning it has all the 22 amino acids. This makes quinoa a nice alternative to carbs, like couscous and rice.
- Almonds – Around one-fourth cup of raw almonds contains 8 grams of protein, which makes it one of the most dependable plant-based protein sources. It is a great on-the-go snack, which is also rich in other nutrients needed by your body, including healthy fats, Vitamin B2, magnesium, and fiber. One advantage of almonds is that they are versatile as far as preparation is concerned. You can eat them on their own or add them to your favorite dishes.
Your body needs a good amount of protein to survive. However, if you want to keep yourself healthy, then it would be best to get the majority of your protein needs from plants. Fortunately, it is not that hard to do because you can actually find several plant-based sources of protein, including the ones mentioned in this article.