Plant-based protein, apart from contributing to muscle growth and repair, is excellent in health and other host benefits related to heart health and better digestion. They make great sources of nutrition to get the required intake without consuming animal products. Plus, they are better for the environment, which makes them suitable for multiple reasons. Now that you have understood the basics let’s discuss the best plant-based protein foods that may improve your muscular health.
Top 5 Essential Plant Based Protein Foods
1. Lentils
Lentils are an enormous source of plant-based protein. An estimated amount of protein in a serving of half a cup of cooked lentils is about 9 grams. They are also rich in fiber, iron, and folate, which are vital nutritional values needed to maintain good energy. Besides, they are cheap and easy to prepare and should be on the shopping list for people who want more proteins in their bodies.
Source: Freepik
2. Quinoa
Quinoa is becoming popular as a superfood nowadays. Unlike too many other plant-centered proteins, quinoa is a complete protein—it comes packed with all nine essential amino acids. Additionally, one cup delivers roughly 8 grams of protein, plus a good source of fiber, magnesium, and iron. One can even use it as a nice base for salads and breakfast food, followed by fruits and nuts. Its versatility and worth on the nutrition chart make it a top choice among protein rich foods.
3. Chickpeas
Chickpeas, also known as garbanzo beans, are another excellent source of plant-based protein. Half a cup of cooked chickpeas has about 7 grams of protein. They are also one of the more popular plant-based foods because of their very mild flavor, which allows them to be combined with several other food options.
4. Tofu
Tofu, made from soybeans, is a vegan staple in many diets and yields around 10 grams of protein. Moreover, its high levels of calcium and iron are other reasons why it has been on everyone’s food list. One of the most significant benefits of tofu is that it flavorfully captures whatever it is cooked with, making it vastly versatile.
5. Hemp Seeds
Hemp seeds remain one of the most important sources of protein in plants. Three tablespoonfuls of hemp seeds come with an insignificant 10g of proteins. Moreover, such seeds can be sprinkled over salads, tossed in yogurts and smoothies, or given a little extra oomph of protein. In reality, they are considered a complete protein because of all nine essential amino acids, hence being an excellent source for outstanding benefits and an addition to any kind of plant-based diet.
Source: Freepik
Why Choose Plant Based Protein?
Adding plant-based proteins into your diet isn’t just about avoiding animal products; it’s about embracing a more sustainable and health-conscious way of eating. Plant-based proteins are low in saturated fats and cholesterol, both harmful to the heart. They are high in fiber, which means you will feel full for a longer time.
Most plant proteins also contain other nutrients, such as vitamins, minerals, and antioxidants, which are crucial for optimal health. For example, lentils and chickpeas contain a fair proportion of iron, while the best plant based protein powder might be another option to help one attain sufficient levels.
Final Words
Plant-based proteins are not a trend; they reflect a healthier, more sustainable lifestyle. Some of the best sources of plant-based proteins you can easily tap into for your daily diet include lentils, quinoa, chickpeas, tofu, and hemp seeds. You can add to that for better health and slowly create more sustainable food systems. Make these proteins a staple in your meals, and enjoy the benefits of a plant-based diet.
References
Healthline. The 18 Best Protein Sources for Vegans and Vegetarians.
Medical News Today. Top 15 sources of plant-based protein.
