What comes to mind when you hear the word “plant-based diet”? Expensive? Boring? Too hard to follow? I was once like that, and had some misconceptions. But after getting a bit of education about the lifestyle, I have been convinced. Here, we will discuss some of the best sources for plant based proteins. And get this, PLANT-BASED EATERS ARE 10kg LIGHTER THAN MEAT EATERS AND LIVE 10 YEARS LONGER, ON AVERAGE.
Eating healthier can feel hard, so many times I have attempted to follow diets but then would give up halfway because of missing a certain type of food.Lucky enough I found a successful way to make good on eating more mindfully: by following a plant-based diet.
When telling people about embarking on a Plant-based lifestyle – the most question that follows is, “so where do you get your protein from?”. It’s a HUGE misconception that plant-based diets are low in protein. Not true, By eating a wide variety of wholesome foods, you can get all the nutrients your body needs. Beans, whole grains, fruits, and vegetables are packed with nutrients. You simply need to change the proportion of what you eat in favor of others.
With a Plant-based diet, you get benefits beyond weight-loss!
What is a Plant-based lifestyle?
Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are “vegetarian” or “vegan” and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources. Great lifestyle for meat lovers but also health-conscious people like me.
Following a plant-based diet offers many possible health benefits, including:
Plant-based diets are high in fiber, complex carbohydrates, and water content from fruit and vegetables. This may help to keep people feeling fuller for longer and increase energy use when resting.According to some nutrition research, it has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.
The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.
Now let’s talk about the plant-based food that contains more protein.
These tiny little nutritional powerhouses contain about 3.5 grams of protein per two tablespoons. They’re also packed with other important nutrients for plant-based diets like calcium, iron, and zinc.
Another powerhouse, In fact, by weight, hemp seeds provide similar amounts of protein as beef and lamb — 30 grams of hemp seeds, or 2–3 tablespoons, provide about 11 grams of protein. They are considered a complete protein source, which means that they provide all the essential amino acids.
Whole grain bread
There are certain whole grain and nut bread options that are healthier than brown bread and refined flour white bread. These loaves of bread are high in their fibre and protein content and are especially good for those who need to load up on high amounts of protein on a daily basis.
Oatsare nutritious whole grains that should be included in your protein-rich diet for weight management.
Bread made from Quinoa will be gluten-free, rich in protein and complex carbs, and will be healthier than most breads around. Quinoa is one of the very few plant-based foods that contains all nine essential amino acids, and hence, is known as a superfood. You can make quinoa bread at home by finely grinding quinoa to a flour-like consistency.
Rye breadis quite popular among the health nuts of the world. Rye bread is considered healthier than most other breads due to its high-protein levels (9 grams per 100-gram portion, as per the USDA data) and good amounts of dietary fibre present in it.
Protein-rich flaxseedsare added to a range of dishes to improve their nutrition, from drinks to desserts. Flaxseeds can also be added to baked goods like breads and muffins to make their more fibre and protein-rich.
Some protein powders are plant-based. Depending upon the plants used to make the powders, they may be complete or incomplete proteins. The American Dietetic Association advices that while food supplements can help people meet their daily nutrition goals, eating a wide variety of nutrients rich in protein is usually a better strategy for meeting daily goals.
Some protein supplements may also be high in sugar or sodium to improve the taste, so it is important to read the nutrition labels.
Going Plant-based requires some planning. With the right best sources for protein-based plant food, however, people who avoid animal products can eat balanced diets that support a healthy body and reduce the risks of some diseases.
It is important to discuss dietary portions with a doctor or nutritionist, if you are afraid of losing some nutrients, necessitating the use of dietary supplements or learning how to include certain foods that are high in these nutrients.
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