Worried that you won’t get enough protein without meat? Relax! By eating a variety of healthful veg foods, you can easily cover your protein bases.
Adequate protein needs are easily attained through a well-planned plant based diet. And plant-based protein typically contains more fibre and less saturated fat, factors that are cornerstones of a heart-healthy diet. So skip the meat from now on and try these 6 foods for your protein.
According to a 2009 research review by the Academy of Nutrition and Dietetics, vegans and vegetarians typically meet and even exceed their protein requirements: the average adult woman needs just 46 grams of protein a day; the average adult man needs 56 grams. By eating a variety of healthful veg foods, you can easily cover your protein bases.
1. Tofu
Consider this soybean block a blank canvas: it’ll soak up the flavours of whatever you add to it. Use silken varieties for blending into smoothies and puddings; save firmer tofu for baking or stir-frying into chewy pieces and tossing into salads, sandwiches, veggie bowls, and noodle dishes. In addition to protein, tofu delivers a dose of bone-building calcium if it’s made with calcium sulfate. Check the label…
2. Beans
A helping of beans makes any dish more filling, thanks to an abundance of protein and fibre. “Being rich in both types of fibre—soluble and insoluble—beans also help lower cholesterol and promote healthy digestion,” says Warren, who suggests eating a variety, such as chickpeas, black beans, and heirloom beans, for the widest range of nutrients. Cook a big batch of dried beans for use throughout the week, or stock up on cans with BPA-free linings and no added salt.
3. Lentils
These little legumes are packed with the about the same amount of hunger-quelling fibre as beans, but they require no soaking and cook up in just 20 to 30 minutes. What’s more, “they’re an excellent source of folate—even more so than beans—which is important for your nervous system and heart health,” says Warren. She suggests pairing iron-rich lentils with foods high in vitamin C, such as tomatoes and oranges, which help your body absorb the iron.
4. Nuts and Nut Butters
Just a handful of walnuts, almonds, cashews, or peanuts gives you a quick-and-easy protein boost. Nutty for nut butter? All types are good sources of monounsaturated fat, which can help lower “bad” LDL cholesterol levels.. Skip the low-fat varieties that remove much of this good fat, and opt for jars with just two ingredients: nuts and salt. Spread on toast or whirl into morning smoothies.
5. Tempeh
Don’t be intimidated by nutty, earthy tempeh. Like tofu, it’s made from soybeans, but with a twist: “The beans are fermented, producing bacteria that’s beneficial for your GI tract. The fermentation process also breaks down the carbohydrates that some people have trouble digesting, making it an easier-to-tolerate option for people whose bellies don’t do tofu.” For a beginner-friendly ground meat alternative, crumble tempeh, pan-fry it, and stir into pasta sauces, taco fillings, and chili.
6. Protein Powder
Aside from the convenience, protein powders are a great option for a quick protein boost. Plus, many plant-based protein sources go beyond protein, offering nutrient profiles that include vitamins, minerals, and ample amino acid profiles. Pea protein, in particular, contains ample amounts of all nine essential amino acids for your muscle-building needs. Plant protein powders are usually void of additives, which can cause malabsorption, and the elimination of additives also makes plant-based protein powders more easily digestible and gut-friendly.
Source: Vegetarian Times
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