Protein is critical to retaining muscle mass and strength while on a plant-based diet. However, it is easy to become deficient in protein on a vegan diet since most plant-based protein sources are incomplete proteins—they lack one or more of the nine essential amino acids your body cannot produce on its own. In addition, some protein sources can be high in saturated fat and sodium, and some plant-based protein sources can be difficult to digest and absorb.
Best Sources of Plant-Based Protein by Whitney E. RD
Protein isn’t the only nutrient vegetarians, and vegans need to supplement their diets. They also miss out on plant-based fats like omega-3 fatty acids, fiber, iron, and calcium. Fortunately, protein can be found in a variety of foods, including nuts, beans, and seeds. Here are the best plant-based sources of protein, according to Whitney E. R.D., MS, LDN, an evidence-based certified specialist in sports dietetics and registered dietitian.
Chia seeds
The tiny beans don’t really look like a bean at all and are often used for decorative purposes. Seeds, seedpods, nuts, and fruits are all edible. However, some plants have special properties that make them their choice when eaten.
Tofu
The “tofu effect” is that eating foods rich in protein, like tofu, can delay or prevent muscle loss. This might sound somewhat counterintuitive, but it makes sense when you consider the prisoners’ dilemma, which says that if two people are given the option to split a pot of money, the one with the better bargaining position will get a much larger share of the pot than the other. In the case of food, it’s protein. Tofu is rich in protein, so when you consume protein-rich foods, you increase protein production in your body.
Sprouted whole grain bread
Sprouts are rich in vitamins, minerals, antioxidants, enzymes, and fiber. Adding sprouted grains to your diet can lower cholesterol, reduce blood pressure, boost the immune system, improve digestive health, and aid in weight loss.
Quinoa
Quinoa is an ancient seed that grows in North and South America and has been cultivated for at least 5,000 years. With so much history behind it and its nutritional value, it’s no wonder quinoa is enjoying a renaissance in popularity.
Hemp seeds
Hemp seeds are high in protein, iron, and omega-3 fatty acids. Hemp seeds are also an excellent fiber source and contain all essential amino acids. Hemp seeds are a good source of vegetarian protein.
Peanut butter
Peanut Butter, as in peanut paste, is a good source of protein and vitamin B-6. It provides a good amount of essential other vitamins and minerals too. What if I told you that you could eat just as much peanut butter as you want and lose weight?
Oats nutrition yeast
Oats is a broad term that refers to the five species of fungi that grow on and around the grain. These fungi are collectively known as “grain moulds.” These moulds grow on the surface of the grain, transforming it into something very different from its original form. The enzymatic action of the yeasts breaks down starches, proteins, and fibres of the grains into smaller peptide fragments that are easily digested by the body. These peptides are absorbed by the bloodstream and transported as they are digested and metabolized to a variety of important amino acids, glucose, and dextrins. This transforms the amino acids into proteins, which, in turn, are used to build muscle tissue. The dextrins are digested and metabolized into glucose, which is converted into energy to be used by cells.
Broccoli
Broccoli is among the most popular vegetables in the world. Delicious and easy to grow, this nutritious green is the go-to choice for many home gardeners. But, while this vegetable is a healthy addition to a home garden, it’s becoming a problem in our ecosystem.
Plant-based protein sources come from plants. Proteins that come directly from plants are called plant protein sources. Plant-based protein concentrates are made from the whole plant.
LENTIS
LENTIS is an acronym for Lifestyle Exercise Nutrition Therapy. It’s a new, holistic approach to weight loss that incorporates exercise, nutrition, and behavior modification principles to help you develop better habits and achieve your weight-loss goals. While other weight loss programs focus on providing clients with food diaries to help them watch their weight, LENTIS is designed to help you change your habits permanently by emphasizing exercise, nutrition, and behaviour modification. The program includes exercise and nutrition planning sessions, as well as one-on-one counseling and private cooking lessons.