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The 12 best plant-based proteins that non-vegetarians should eat



You might as well compare the importance of protein and water.This is just the daily necessities of our body need Survive and develop. You must consume the right amount of protein every day to do almost everything-whether you want to boost your metabolism, lose weight or provide more energy for your body, eating healthy protein into your diet is not negotiable.

Okay, now that we have solved this problem, let̵

7;s talk about plant-based proteins. We know that nowadays, people are working harder than ever to deal with the problem of meatlessness. In addition to meatless meals have become a “trend”, we will also say that there are some healthy ways to mix plant-based protein into your diet, which can be said to be more beneficial to your body than animal-based protein. If you are trying to reduce meat from your diet for ethical or health-conscious reasons, it is important to find a good source of plant protein rich in amino acids and vitamins.

I will share my testimony of meatlessness soon: I have been meatless recently, and frankly I have never felt better. A nutritionist once told me to let vegetables become the protagonist of my meal. I started to eat vegetables, which I had never tried before, and it was amazing to fall in love with the new plant-based protein, which made me feel like I had my own life. I also talked with Evolve’s internal nutritionists Trish Griffin (also a registered dietitian) and Jonathan Valdez (registered dietitian and owner of Genki Nutrition) to talk more about the best plant-based proteins.

Griffin explained: “The myth that plant protein is incomplete and needs to be combined with protein has been refuted.” “For example, pea protein itself contains all the essential amino acids necessary for human health. It can satisfy calories by eating a variety of foods. Demand, for vegans or vegetarians, there is no need to supplement protein with a single meal or drink. Eat sufficient amounts of various plant-based protein sources, and your body will get all nine essential amino acids to support protein All the important functions provided.”

It is also important to point out that the 2006 and 2015 Society of Nutrition and Nutrition explained that eating a variety of plant foods throughout the day can provide all the essential amino acids.

Read on for their favorite plant-based protein, and some interesting ways to incorporate it into your diet.

1. Peas

“Pea protein contains essential amino acids, and compared with most plant proteins, its leucine content is high.” Griffin explained. Leucine is the most important amino acid because it is related to muscle growth, maintenance and repair and triggering muscle production of protein, which may improve lean body mass, strength and body composition over time. Compared with other plant sources, peas also contain a relatively large amount of the essential amino acid lysine.

She said: “All Evolve RTD protein shakes use pea protein. The source of peas is actually yellow peas, which is low in fat and naturally contains no cholesterol.”

Nutrition: 1 cup cooked peas = 5 grams of protein

365 by Whole Foods Market Organic Mung Beans ($2)

Nue Co. Probiotic Protein-Plant ($35)

2. Soy

Jifen said: “Compared with other plant protein sources, beans are a good source of protein and contain a relatively high content of lysine.”Among all beans, soybeans have the highest protein content. They contain all essential amino acids, and 1/2 cup of soybeans per cup provides as much potassium as medium bananas. “

Valdez is also a loyal supporter of soybeans and their interests. Valdez said: “Soybeans from Asia are a very popular dish in my family. For me, soybeans are still a commonly used protein in plants.” “I like it because it has many uses. For example, Soybeans themselves or in salads can definitely be an excellent snack.” Valdez also pointed out that soybeans contain Lunasin, which is reported to have cancer-preventing properties and other inflammatory properties that regulate cholesterol metabolism; he also explained, The calcium, copper, magnesium and vitamin B in soybeans are very suitable for regular consumption. basis. “

Nutrition: 1/2 One cup of cooked soybeans = 15 grams of protein

Home food Organic Company Tofu ($2)

3. Plant-based drinks

For the above reasons, he is also a lover of soy milk. “Soy milk is a powerful plant-based material that contains about 6 grams of protein and can be used in various ways such as baking, pancakes and even smoothies. ” Valdez said. “For those who may have a milk allergy or severe lactose intolerance, this is definitely a perfect substitute for milk.”

silk Organic Soy Milk ($3)

4. Pumpkin seeds

“Pumpkin seeds not only provide protein, but also vitamin A, vitamin E, copper, magnesium, manganese and zinc,” Griffin said.

Griffin recommends adding these festive seeds to your meals by adding them to stir-fries, hot and cold cereals, healthy biscuits and veggie burgers.

Nutrition: 1/2 cup roasted pumpkin seeds = 9 grams of protein

Terrasoul superfoods Pumpkin Seeds ($15)

5.Almonds and walnuts

Valdez explained: “In the morning, I added these beautiful nuts together with walnuts to my milkshake. This is a healthy fat that gives the milkshake a creamier flavor.” Valdez added, Almonds are an excellent source of vitamin E, which acts as an antioxidant and prevents cell damage to the skin as well as magnesium, manganese, niacin and vitamin B2. He also said that walnuts have high levels of omega-3 fatty acids, which can reduce the risk of cardiovascular disease.

Nutrition: 1 ounce.Almonds = 6 grams of protein

Blue diamond Natural almonds ($9)

6. Beans

According to Harvard Health, the richest source of plant-based protein is legumes, which include various legumes.

365 by Whole Foods Market Black beans ($1)

7. Chickpeas

According to Harvard University’s health research, chickpeas are not only rich in protein, but also an important source of carbohydrates, fiber, B vitamins and certain minerals.

Palouse Brand Garbanzo Beans ($15)

8.Lentils

The Cleveland Clinic says that by adding half a cup of lentils to your meal, you will add 12 grams of protein. Any lentil can work here: green, brown or red.

Bob’s Moulin Rouge Petite French Green Lentils ($12)

Saqqara life Organic protein + green super powder ($45)

9. Cereals

Quinoa and other grains are rich in protein. According to the Cleveland Clinic, half a cup of oatmeal can add 5 grams of protein, while a quarter cup of uncooked barley or quinoa is equivalent to 5 to 6 grams of protein.

Anthony’s Organic White Quinoa ($15)

10. Chia Seeds

Two tablespoons of Chia seeds contain 4 grams of protein. They are also rich in fiber, calcium and zinc.

Terrasoul superfoods Organic Black Chia Seeds ($12)

11. Nutritional yeast

You can add nutritional yeast to many dishes and snacks, such as popcorn, pasta and sauces. According to the Cleveland Clinic, one tablespoon of nutritional yeast equals two grams of protein.

Prague Nutritional Yeast Seasoning ($15)

12. Plant-based meat

If you are just starting a plant-based lifestyle, you can try a variety of alternative meat options. Take a look at the ingredient list to see what else has been added.

Impossible food Impossible Burger ($8)

Next step: How does eating a plant-based diet change my relationship with food

This article was originally published on an earlier date and has since been updated.

This article was originally published in “Thirty”

Read more from “Thirty”


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