Plant based diets are becoming more popular than ever. I feel it's because studies are showing that vegetarians weigh less, have a lower risk of heart disease and diabetes and a reduced risk of diet related death. We require protein in our diet, but we can benefit from getting protein from better sources than meat. Meat is high in fat, calories, contains hormones and antibiotics and studies show that meat as a protein source just isn't that healthy. If you are trying to improve your health, try these 13 healthy plant based proteins in your diet.
13 Healthy Plant Based Proteins
1. Peas
Peas are a great source of plant protein. They contain 7.9 g of protein per 1 cup. They are a great source of vitamins including A, C, K, thiamin, folate and manganese. Above all, they are delicious and most kids will eat them!
2. Brown Rice
Brown rice contains 4 g of protein per cup. I would choose brown rice over white because it is less processed and not stripped of it's vitamins, minerals and antioxidants. One cup of brown rice fulfills your daily requirements of manganese which is a mineral that regulates your blood sugar, nerve function, wound healing, bone development and more. What is great about brown rice is you can dress it with anything and it tastes great!
3. Quinoa
Quinoa is amazing! This lovely grain has 24 g of protein in 1 cup. It is high in vitamins, minerals, nutrients and anti-oxidants. Most importantly, its high in dietary fiber, manganese, low in fat and is gluten free. To sum, if you want to stay healthy, fit and lose weight this is the super plant based protein for you!
P.S. Just like rice you can dress it with anything and it takes great!
4. Raw Cashews
Cashews have the reputation of being high in fat, but they are surprisingly good for you! While they are a great source of protein (5 g of protein per 18 whole raw cashews), they are also packed full of essential vitamins, minerals and anti-oxidants. For instance, the vitamins B-6, folic acid and potassium it contains helps fight heart disease.
We all know how yummy there are, so make sure to stick to 1/2 cup!
5. Raw Pumpkin Seeds
Raw pumpkin seeds are super healthy and a great source of protein (8 g of protein in 1/2 cup). Pumpkin seeds are high in manganese, magnesium, iron, antioxidants and zinc. Zinc is an essential mineral required to keep the immune system strong, especially with Flu season approaching. Thus, it is best to add these rich seeds to your salads, stir fries, paired with fruit for an afternoon snack and I even sprinkle them over my potatoes or squash!
If you want an immune boost, check out my post on the 3 Best Food Supplements To Boost Immunity Before Flu Season.
6. Raw Almonds
Raw almonds are the most popular nut which you can find conveniently in most grocery stores and even convenience stores now! However, they need to be raw without added salt and oils.
They are high in healthy fats, antioxidants, protein (a whopping 15 g of protein in 1/2 cup), fiber, manganese and vitamin E which is linked to lowering heart disease. Most importantly, because they contain both fiber and protein, studies show that they make you feel full longer decreasing your food cravings. Weight loss savvy!
7. Walnuts
Walnuts are a superfood! They are a source of healthy fat, fiber, protein (4.5 g of protein in 1/2 cup) and rich in essential nutrients. Again, fiber and protein rich foods make you feel full longer providing a steady stream of glucose, preventing blood sugar spikes which makes you feel hungry. This is a powerful on-the-go snack and a must for every household!
8. Chia Seeds
Chia seeds were a historical staple for ancient peoples, but have recently become more popular here. Especially, because they contain antioxidants, high fiber, high protein (8 g pf protein in 1/4 cup), calcium (great if you omit dairy from your diet), magnesium and are Non GMO and gluten free. Win Win!
You can easily purchase these Organic Chia Seeds click here to your favourite shakes/smoothies or gluten free oatmeal.
9. Hemp Seeds
Hemp seeds are loaded with protein (9 g of protein in 3 tablespoons), fiber, antioxidants, omega-3 and omega-6, healthy fatty acids, vitamins and minerals including zinc. Therefore, they reduce inflammation, improve your skin, improve heart health and more.
These are the Organic Hemp Seeds purchase here, that I sprinkle on my gluten free oatmeal, potatoes, smoothies or salads!
10. Sundried Tomatoes
Surprise! Most people don't know that sundried tomatoes are high in protein. In fact, they contain 7.6 g of protein in 1 cup. In addition, they are a great source of iron, vitamins A, C, K, calcium and manganese. What's more, the vitamin c helps absorb the iron in the blood promoting healthy cells, skin, hair and nails.
Therefore, these tasty little delights are highly nutritious and taste yummy when added to any recipe!
11. Nutritional Yeast
Nutritional Yeast is becoming more popular than ever due to the vegan and vegetarian population expanding. This inactive yeast is grown on beet molasses and sugarcane where it ferments and is harvested. Most importantly, it is yellow in colour and comes in flaky like granules that have a nutty, cheese like taste. In addition, it contains high amounts of vitamins (especially B vit), minerals and protein (8 g of protein in 2 tablespoons).
This is the Nutritional Yeast I eat purchase here. I sprinkle it on my pasta, potatoes, veggies and I use this yummy vegan cheese sauce recipe. It is delicious, inexpensive and ships for free!
12. Lentils
Lentils are the most powerful of all plant based proteins! They are blessed with huge amounts of essential minerals, vitamins, fiber and protein (17.9 g in 1 cup of protein).
Their richness helps maintain your cholesterol levels, blood sugar, weight, regularity and helps prevent heart disease. Most importantly, they taste good and suppress your appetite eliminating your cravings. Win Win!!
13. Black Beans
Good ole black beans are a staple in my diet because of their nutritional value and they are so inexpensive. For instance, they a great source of protein (8 g of protein in 1/2 cup), high in fiber which helps reduce cholesterol levels and relieves digestive issues, boosts the nervous system, regulates blood sugar and reduces the risk of cancer.
Most people combine black beans with rice, soup, pasta or salad. Most importantly, when combined with a brown rice they are considered a complete protein. If you take it a step further and add green veggies, perfection!
No Comments