The Best Plant-Based Proteins To Add To Your Diet

You can get a lot of health benefits from switching to a plant-based diet or just eating more plant-based food. Proteins that come from plants are full of healthy fats, vitamins, minerals, fiber, and other important nutrients.

These proteins help muscles grow and heal. They also lower the risk of heart disease, make digestion better, and can help you keep your weight in check.

Here are some of the best plant-based protein sources that you might want to add to your diet to live a better life.

The Best Plant-Based Proteins To Eat

1. Lentils

There are a lot of health benefits to lentils. One cooked cup has about 18 grams of protein. They have a lot of fiber, iron, and B vitamins, which help your body use energy and fight off sickness.

You can use lentils in a lot of different ways, like in salads, soups, stews, or even burgers by mashing them up. Especially for people who are veggie or vegan, lentils are a cheap and healthy way to get the protein you need every day.

2. Chickpeas

Chickpeas, which are sometimes called garbanzo beans, have about 15 grams of protein per cooked cup. Also, they have a lot of fiber and important vitamins, such as magnesium and iron.

Chickpeas are the main ingredient in hummus, but you can roast them and eat them as a snack or add them to soups and salads. Because they are high in fiber, chickpeas can help keep your blood sugar levels in check and make digestion better.

3. Quinoa

Quinoa is one of the few plant-based foods that is a full protein, which means it has all nine necessary amino acids. It is sometimes thought of as a grain, but it is actually a seed.

About 8 grams of protein are in a cup of cooked quinoa. Along with protein, quinoa has 5 grams of fiber and a lot of magnesium, phosphorus, and iron. You can use it as a salad base, in bowls, or as a side dish with beans and veggies.

4. Tempeh and tofu

Soybeans are used to make both tofu and tempeh, which are both great sources of protein. For every half-cup of tofu, you get about 10 grams of protein.

For the same amount of food, eight grams of tempeh is available. If you process tempeh, it makes it easier to stomach and adds more protein to it. You can cook tofu, put it in smoothies, or use it in stir-fries.

Tempeh, on the other hand, is great for sandwiches, burgers, and salads because it has a firmer structure. Due to the probiotics they contain, eating these soy products can also help your gut health.

5. Edamame

For every cup of cooked soy beans, there are about 17 grams of protein. As well as having a lot of protein, edamame also has fiber, vitamins, and minerals like iron and calcium.

You can eat edamame as a snack or add it to soups, stir-fries, or grain bowls. Its fresh, sweet taste makes it a favorite in many types of food, especially for people who want something low in calories and high in protein.

6. Seeds from hemp

Hemp seeds have about 10 grams of protein per three tablespoons, making them another great plant-based protein source. Also, they have a lot of omega-3 fatty acids, which are good for your heart.

As an easy way to get more protein and healthy fats, you can add hemp seeds to soups, pancakes, or salads. Because they don’t have a strong flavor, they go well with a lot of different foods.

7. Black beans

Black beans have about 15 grams of protein per heated cup and are a mainstay of many plant-based diets. They also have a lot of fiber, enzymes, vitamins, and minerals, which makes them an important food for heart health.

Black beans are often put in salads, soups, and sandwiches. They can also be mashed up to make a high-protein spread. Because they go well with carbs like rice, you can make a meal that is high in protein and contains all the necessary amino acids.

8. Nuts and butter made from nuts

There are 7 grams of protein in an ounce of nuts like peanuts, almonds, and walnuts. These foods have a lot of good fats, fiber, and minerals like calcium and magnesium.

They also have a lot of protein. Some nut butters, like peanut butter, are an easy way to get more protein and give shakes, toast, or oatmeal a creamy taste. Be careful with how much you eat because nuts are high in calories, but they can help you lose weight because they make you feel full.

9. Seitan

Wheat gluten, which is another name for seitan, is a high-protein meat alternative that has been used by vegetarians and vegans for hundreds of years.

One 3.5-ounce dose of seitan has about 25 grams of protein, making it one of the best plant-based protein sources out there.

Due to its chewy texture, it can be used in place of meat in stir-fries, sandwiches, and soups. Seitan is low in fat and carbs, but people who are sensitive to gluten or have celiac disease may not be able to eat it.

10. Oats

Many people don’t think of oats as a protein source, but 1/2 cup of plain oats has about 7 grams of protein. Also, oats have a lot of fiber, especially beta-glucan, which can help lower cholesterol and keep your heart healthy.

If you want to make oats higher in protein, you can add nuts, seeds, or plant-based milk. Oats can also be baked with, added to soups, or used as a base for overnight oats that are good for you.

In Conclusion

Along with being good for your health, eating plant-based foods is also good for the earth. A lot of different foods, like beans, chickpeas, rice, tofu, and hemp seeds, contain protein that your body needs to work properly.

There is a lot of fiber, vitamins, and minerals in these plant-based foods, making them a complete source of nutrition. Including these plant-based protein sources in your daily meals will help your health, make digestion better, and help make your diet more sustainable.

These foods will help you meet your protein goals in a tasty and healthy way, whether you’re going plant-based all the way or just want to mix up your protein diet.