Plant-Based Proteins: What Are The Best Sources?
Plant-based proteins have many benefits and are an ideal source of healthy protein. Aside from being great for your health, these proteins are eco-friendly. You can easily integrate them into your daily routine. Read this article to discover the best plant-based proteins you should try.
1. Kidney Beans
You can buy dry or canned kidney beans from your nearest grocery store. Compared to black beans, kidney beans have a richer flavor. Their delicious taste makes them ideal for a range of meals. If you like, you can use them to make bean and cheese quesadillas or chili with canned tomatoes.
2. Spirulina
Spirulina is green or blue algae. From it, you can get 4 g of protein from each tablespoon. You will also get other essential nutrients such as B vitamins and iron. You can buy spirulina online in the form of a supplement or powder. Users can add it to fruit juice, smoothies, or water.
3. Quinoa
Quinoa is a seed, but most people refer to it as a whole grain. It can substitute things like pasta and rice. From a single cup of cooked quinoa, you will get around 8 g of protein. Besides protein, quinoa contains satiating fiber to keep you feeling full for longer.
4. Chia seeds
Chia seeds are loaded with healthy fats, fiber, and protein that can meet your athletic and health needs. Make the tiny seeds last long by keeping them in a fridge. You can consume the seeds by adding them to yogurt or by sprinkling them on toast. The chia seeds can also be used to make pudding by adding three tablespoons for each cup of milk.
5. Tempeh
Tempeh might not beat tofu in popularity, but that doesn’t make them less of a source of plant-based protein. This soy product can serve as a perfect substitute for meat. You will get 13 g of protein from a 3-ounce of tempeh. It is, therefore, one of the richest sources of healthy protein.
6. Peanut butter
Many people believe that peanut butter is a childhood staple. However, it is a rich source of delicious plant-based protein; adults can also add it to their routine. There is 7g of protein from two tablespoons of peanut butter. Also, it contains monounsaturated fat and fiber. To be safe, get the right variety and keep an eye on your portion size since too much of it could lead to weight gain.
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Conclusion
There is a long list of sources of plant-based protein, but the ones shared in this guide are enough to keep you in good shape. While most of them are natural and great, foods such as peanut butter should be taken with moderation. For instance, you will get 180 calories from two tablespoons of peanut butter.
