Top 8 Plant Based Foods
Intro
According to a Harvard study conducted in 2016, over 131,000 have shown lower risks of heart disease from getting their protein from plant-based sources. Many people are stuck with the confusion on whether you will suffer from protein deficiency being a vegan.
Well, this isn’t true and in fact, there are numerous foods out there that can help you gain protein. All you need is to measure the amount of protein each of these foods has, find out how much protein your body needs, and have a plan for what types of foods you will eat.
Even if you do get your protein from dairy products or animals, it’s not bad to also get some from plants. Let’s look at some key benefits of doing so.
Benefits of Plant Protein
Easier to digest
Low in calories
High nutritional density
Lower BCAA content than Whey
Isn't a complete protein source(needs to be combined with other plant proteins to be effective)
To measure how much protein your body needs, you would multiply 0.8 grams of protein per kilogram of body weight per day. This is the recommended amount of protein the average person should consume each day. To build muscle mass it is recommended to aim for at least 2.2 grams of protein per kg of body weight.
A lot of people argue that plants do not provide you with the complete protein your body needs. Well, this is true, however, according to Maxine Siegel, all these proteins are needed because your body performs the job of completing the other proteins your body needs.
Top 8 Plant Protein Sources
Soy (Edamame, Tofu or Tempeh)
Firm tofu contains about 10 g of protein per ½ cup
Edamame beans contain 8.5 g of protein per ½ cup
Tempeh contains about 15 g of protein per ½ cup
They also contain good amounts of iron and calcium which make them a suitable option
Buy: Tofu
Lentils
Cooked lentils contain 8.84 g of protein per ½ cup.
Besides being protein-dense, Lentils also contain other nutrients like iron and potassium
Lentils are extremely versatile and can be added to rice, stew, curry, or salads.
Buy: Lentils
Peanuts
They contain around 20.5 g of protein per ½ cup.
Improves heart condition
Packed with potassium, phosphorus, magnesium. And Vitamin B.
Buy: Peanuts
Hempseed
Contains 10 grams of protein per ounce
Only contains trace amounts of THC
Studies have shown that consuming hemp seed has/can reduce inflammation and can be used to help treat menopause, PMS, and other skin diseases.
Buy: Hemp Seeds
Rice and Pea protein
Pea protein is low in the amino acids cysteine and methionine, but rich in lysine
Rice protein is low in lysine but super-high in cysteine and methionine.
By combining the mixes you get a complete protein source that can be efficient for muscle recovery, gaining muscle mass, as well as meeting your protein needs.
Right here give a good link to a pea and rice protein powder and talk about how much protein it has per serving
Buy: Chick Peas
Buy: Brown Rice
Buy: Nature's Best Plant Protein Powder.
Almonds
Every one-ounce serving (about 23 almonds) provides 6 grams of protein
They lower LDL (bad) cholesterol
Helps to curb cravings
Buy: Almonds
Quinoa
One cup cooked provides about 8 grams of protein
Very high in fiber, especially compared to other grains
Good for blood sugar control
It also contains all the necessary amino acids, making it a perfect source of protein for everyone
Buy: Quinoa
Chia Seeds
1oz has approximately 5 grams of protein
Has lots of nutrients while being low on calories
Lowers risk of heart disease
Buy: Chia Seeds
Key takeaway
There are numerous sources of plant-based protein for those who are trying to avoid dairy or meat, but only some of them give you the bang for your buck. As a snack or topping it is advisable to take any of the listed protein sources above since they are versatile and tasty. You can even mix them with your meals if you would like. Whatever makes you happy to eat is fine.
After a workout, we recommend taking a rice and pea protein blend. We recommend this because combining rice and pea protein gives you all the essential amino acids needed which are the building blocks of protein, thus encouraging muscle mass and aiding in muscle recovery.