Veggie Bee
Practicing healthy living, one veggie at a time!
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May 14
Today’s post is by Jeremy & Jamie Clear, of Clearly Vegan. Whether you’re interested in becoming a vegetarian or simply interested in better health, this is great information for adding healthier proteins to your daily diet. Take a moment to subscribe to their newsletter, Elevate Your Plate for more great healthy living information!
7 Sources of Plant Based Proteins
by Jeremy & Jamie Clear
One of the most common myths (perpetuated by the meat industry) is that vegetarians don’t get enough protein. Here’s something everyone should know about protein: Every whole food contains protein!
Carrots contain it, celery contains it. We do not have to restrict ourselves entirely to nuts, seeds, and beans when thinking about protein. We certainly do not need to focus on animal products. The protein consumed from a balanced plant-based diet appears to be plenty. Many of us have been conditioned to worry about specific nutrients, such as protein. If we just consume the foods the human body is designed for, we don’t have to worry about the nutrients and we should experience optimal health.
The American Heart Association agrees “You don’t need to eat foods from animals to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs.”
In fact, diets high in animal protein are linked to an increase in cancer, cardiovascular disease, and osteoporosis.
Try these 7 great sources of plant-based protein:
- Soybeans are one of the richest sources of protein, even compared to animal protein. A serving of 3.5 oz. is approximately 36 grams of protein.
- Lentils, which are part of the legume family and include many different varieties, also contain high amounts of plant-based protein. A serving of 3.5 oz. contains 28 grams of protein.
- Eating a 3.5-oz. serving of raw Spanish peanuts will give you 26 grams of protein. Other high protein nuts include walnuts, almonds, pistachios, hazelnuts and Brazil nuts.
- Many types of beans contain high amounts of protein. Varieties include kidney, mungo, yardlong, white, navy, lima, great northern, black and yellow for anywhere between 20 and 26 grams of protein per serving.
- Like beans, a wide variety of seeds also pack a protein punch. Try sunflower, pumpkin, flax, sesame and lotus seeds for anywhere between 15 and 24 grams of protein per 3.5-oz. serving.
- Spirulina, an edible algae, has been dubbed the world’s healthiest food. This superfood is made of a whopping 60 to 70 percent protein and contains all the 8 essential amino acids, making it a complete protein source.
- Quinoa is a grain that is easy to grow and regarded for its nutritional qualities. Its protein content is 13 grams per 3.5-oz. serving.
Read more at: The Protein Myth - Physicians Committee For Responsible Medicine
