Protein is one of the three macronutrients that make up all of our diets, the other two being carbohydrates and fats. Protein is essential for the growth, repair, and maintenance of cells, tissues, organs, hormones, enzymes, and more. Other roles of protein include, but are not limited to: serving as a major source of energy, initiating metabolic reactions, and being responsible for and regulating many processes of the body. You can see just how important it is that we consume the proper amount of protein each day. But exactly how much protein should we consume? The amount of protein you should be consuming each day depends on several factors:
- Age
- Stature
- Health status
- Activity level
The general recommendation is .8 grams of protein/ kg body weight or 10-35% of your daily calories. For athletes and weight loss, 1.0 – 2.0 grams/ kg body weight per day may be recommended.
When considering protein sources, chicken breast, ground beef, and other varieties of meat immediately come to mind. In addition, there seems to be a stigma associated with plant-sources of protein, that they’re void of any significant amount of protein and that they lack certain amino acids necessary for gains in the gym. Truth is however, there are many excellent plant-based sources that contain plenty of protein for you to reach your daily protein goals. Additionally, each source’s amino acid profile contains varying amounts of the different essential amino acids, some high and some low. Despite this, if you consume a variety of plant-based protein sources, you’ll receive plenty of each.
Did you know that plant-based proteins have some advantages over their animal protein counterparts? Plant-based proteins contain fiber and often less calories, so they are an excellent option for keeping your weight under control. They are also cholesterol free, therefore a good option for anyone with elevated blood lipids and cardiovascular and heart disease. One other advantage is that plant-based sources of protein often contain many vitamins, minerals, and phytonutrients, some of which are not present in animal sources of protein. With that being said, here are a list of some of the best plant-based protein sources to add to your diet:
Lentils: At Upper Bucks Weight Management, lentils are a personal favorite! Lentils are considered a starchy protein because they are high in protein and a good source of carbohydrates as well. 1 cup of lentils gives you 18 grams of protein. They are low in calories and high in protein and fiber and also a great source of iron.
Quinoa: Quinoa offers a great source of protein, carbohydrates and fiber. Many people use quinoa to replace grains like rice. It still gives you a good source of carbohydrates but adds in an extra boost of 7-9 grams of protein per ½ cup.
Beans: There are so many great varieties of beans to choose, from chickpeas, kidney beans to black beans. One cup of beans offers you about 15 grams of protein, depending on the type of bean you choose. Beans are high in B vitamins and minerals, like folate which both aid in reducing inflammation and boosting good cholesterol. In addition to the variety of beans, there are many different ways to eat them. For example, you can add them into a meal or cook them into a veggie burger.
Nuts: Even though they typically get their rep as a healthy fat, they are also a great source of plant based proteins. There are a variety of nuts that can be eaten whole, like walnuts, pistachios and brazil nuts. Nuts can be enjoyed as nut butters like almond or cashew. To add more protein into your diet, enjoy nut butter on Ezekiel Bread. Ezekiel bread is made from a mixture of barley, wheat, millet and spelt. One slice of bread offers 4 grams of protein.
Seeds: Seeds such as chia seeds, hemp seeds, flaxseeds, sunflower and sesame are packed with protein. Just ¼ cup of seeds equals about 7-9 grams of protein and are rich in minerals and fiber. Seeds can be added to your meals throughout the day for an extra boost of protein.
Tofu, Tempeh and Edamame: Soy based proteins like tofu, tempeh and edamame contain all amino acids, making them a complete protein. 1 serving will provide you with 20 grams of protein. Tofu and tempeh are most similar to animal based proteins and can often be used in dishes to replace animal proteins.
Try adding some of these plant-based protein options into your diet. This will increase your fiber and micronutrient intake, while decreasing your fat, sodium and caloric intake compared to animal proteins. Incorporating a variety of plant-based protein sources will give your body the wide range of amino acids it needs. Challenge yourself to become more creative with your meals by swapping out one meat based meal with one plant-based protein option.