From goodhousekeeping.com
Don’t eat meat? No problem. There are plenty of delicious ways to get protein from plants
If you’ve given up eating meat and other animal products for health, environmental or humane reasons — or just because you don’t like the taste — you’ve almost certainly been accosted by an overly concerned relative or friend who’s said, “But how can you get enough protein in your diet?”
It's definitely possible for vegans and vegetarians to get all the protein they need, says, Kaytee Hadley, RDN, a functional medicine dietitian in Richmond, VA. “It just takes a little nutrition knowledge and planning,” she says. “The biggest challenge is that there are only a few plants that naturally have a concentrated amount of protein,” she says. “When you eat only plants, you need to be more mindful that you’re getting enough variety and eating enough protein-rich foods.”
(Note: Many vegetarians do eat eggs and dairy, which contain high amounts of protein, but vegans do not eat any products that are derived from animals. Here, we are focusing on plant-based food that both types of eaters can enjoy.)
The best vegan and vegetarian protein sources
Hadley points out that plant-based proteins are in many ways even better for your health than animal ones. “Many studies suggest that plant-based protein has benefits over animal based protein for heart health, cancer, and longevity,” she says. So sure to load up on these plant-based foods that are particularly high in protein:
Tofu
- Protein: 11.4 g per 1/2 cup.
Perhaps the most well-known of the plant-based proteins, tofu is the MVP in this category. It can be used in everything from stir-fries and smoothies to salads and even brownies. “Think of tofu as your plant-based chicken — it’s incredibly versatile and soaks up the flavour of any sauce or seasoning,” says Hadley.
Chickpeas
- Protein: 20 g per ½ cup
These tasty garbanzo beans are a nutritional powerhouse, high both in protein and fibre. They are also incredibly versatile, says Shanon Whittingham, RD, CDN, of The Nourish Centre in Brooklyn, NY, who suggests you roast them for snacks, blend into hummus or add to curries.
Seitan
- Protein: 20 g per 3 oz serving
Made from wheat gluten (so, unfortunately, not an option for people with celiac or a gluten intolerance), seiten is the perfect option for vegans who want to bite into something with a “meaty” texture — it’s a popular plant-based alternative to bacon. (It’s also high in iron, which is important for vegans).
Tempeh
- Protein: 17.2 g per 3 oz serving
Made of soybeans and high in fibre, tempeh is still a bit of a vegan secret, but more and more grocery stores are stocking this nutty-tasting, chewy protein. “It’s surprising to me that more people here in the U.S. haven’t heard of or eat tempeh,” says Hadley, who points out an added benefit. “Because tempeh is fermented, enjoying it raw or lightly cooked will give you natural probiotics to support a healthy gut.”
Whittington adds that, like tofu, tempeh is a complete protein; she recommends cooking it in stir-fries, in sandwiches or as a meat substitute.
Lentils
- Protein: 9 g per 1/2 cup cooked lentils
More than just a variety of soup, lentils are part of a food group known as pulses, which are packed with fibre and protein. “These are a powerhouse of protein and fibre, making them great for digestion and keeping you full,” says Whittingham. “They’re also versatile and can be used in soups, stews, salads, and even veggie burgers.”
Soy or pea milk
- Protein: Soy, 9 g per 1 cup; pea, 8 g per 1 cup
- If you don’t drink cow's milk, there are plenty of plant-based alternatives, including oat, hemp, and coconut. But the two best bangs for your protein buck are soy milk and the harder-to-find but nutritious pea milk.
Quinoa
- Protein: 7.5 g per 1 cup of cooked quinoa
You can cook up a big batch of this grain in just minutes, and then keep it in the fridge to use as a base for bowls or salads.
Hemp seeds
- Protein: 10g per 3 tablespoons
“Many vegans struggle to get enough protein at breakfast without eating eggs, so I always recommend adding hemp seeds to non-dairy yogurt, cereal, toast, or smoothies,” says Hadley. Note: Though these crunchy, slightly sweet seeds do come from a cannabis plant, it is not the same variety that produces marijuana, and they cannot get you high.
Nutritional yeast
- Protein: 5 g per 2 tablespoons
Vegans call this flavourful yellow powder “nooch,” and use it in place of Parmesan cheese on pasta and popcorn, and to add a punch of flavour to many other foods. Perhaps even more important, it contains high amounts of vitamin B12, which is almost impossible to get in any other plant-based foods.
Rice and beans
- Protein: 21.4 g per 1 serving
This classic dish is a favourite of Whittingham’s because it combines two different types of protein to include all nine essential amino acids. “Rice is low in lysine but high in methionine, while beans are high in lysine and low in methionine,” she explains. “When eaten together, they complement each other to form a complete protein.”
Almonds
- Protein: 6 g per 1 ounce, raw
Nuts are a major source of protein for most vegans, with almonds leading the pack. You can add them sliced or crushed into any stir-fry or sautéed vegetable dish for an extra crunch, or bring a pack along with you for a satisfying on-the-go snack.
Peas
- Protein: 4 g per 1/2 cup, cooked
Peas are a member of the high-protein legume family, which also contains peanuts and lentils. You can eat them as a side dish, in salads, as a major component of soup, or tossed into any pasta dish. And who doesn't love the classic carrots-and-peas?
Breads with sprouted grains
- Protein: 5 g per slice
There's nothing more satisfying than a piece of hearty bread slathered with nut butter and topped with bananas, or with smashed avocado and sea salt. But when it comes to protein, not all breads are equal: Look for a variety made with sprouted grains, such as Ezekiel Sprouted Whole Grain Bread.
Spinach
- Protein: Around 9g in 1 cup raw spinach
Whether you prefer it raw in a salad with orange slices or cooked with garlic as a tasty side, spinach is high in both iron and protein.
Protein FAQs
Why is protein important?
Protein is one of the macronutrients that is responsible for many important health functions in your body. They are made up of various amino acids, which are the building blocks for basically everything in your body. “Adequate protein is necessary for muscle building, tissue repair, and the production of enzymes,” explains Whittingham, who points out that our bodies are unable to produce the nine essential amino acids on their own. “Besides supporting muscle health and maintaining a strong immune system, plant-based proteins also provide other key nutrients like fibre, vitamins, minerals and antioxidants," she adds.
How much protein do I need?
The exact amount of protein required to keep you healthy and strong depends on several factors, including your weight and activity level. But at baseline, vegans and vegetarians should aim for between 0.8 to 1g of protein per day per kilogram of body weight, Whittingham says. (Don’t forget to translate from pounds: A 150-pound person weighs about 68 kg, so the minimum protein should be around 55 g per day.)
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