Researchers found that plant proteins are equally beneficial for muscle mass and strength like other proteins.
Plant based eating is on its peak nowadays. Vegans are bombarded with questions about from which source they get their protein??
Some research links vegetarian and vegan diets with better protection against heart disease and several cancers. Plant Protein helps in building muscle and provide sufficient amount of energy. If you prefer to refuel your body after exercise with the help of vegan or vegetarian sources of protein, you can choose plant based protein over others.
Here are the most filling plant proteins:
Foods in the legume family are good sources of protein, and peas are no exception. Especially in its powdered form, they have become a commonplace to add as a vegan and vegetarian source. You will often find it in plant protein. Eaten fresh, frozen or canned, peas also have additional benefits as the nutrients and fibres are retained in the whole plant. They are a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins. Add them easily to soups, stews, rice dishes and many more!
Pea’s Nutritional Profile: Per 1 cup (98g) – 26 calories, 1.76g protein, 0.13g fat, 4.76g carbohydrates, 1.6g dietary fibre, 2.52g sugars, 27 mg calcium, 2.1 mg iron
Soybeans are the highest consumed food worldwide for good reasons. They contain significant amount of protein and provide all nine essential amino acids required by your body. These oval beans are used to make soy milk, tempeh, tofu and vegetable protein.
Soyabean’s Nutritional Profile: Per 1/4 cup (43g) – 170 calories, 15g protein, 8g fat, 14g carbohydrates, 10g dietary fibre, 3g sugars, 129 mg calcium, 7.25 mg iron
These tiny golden or brown seeds are loaded with fibre, protein and omega-3 fatty acids. Flax “eggs” is a combination of ground flaxseeds and water, which thicken after a few minutes and used as an egg substitution in baked goods for structure. Sprinkling the seeds or milled flax seeds can nutritionally boost any snack, beverage or sweets.
Flax seed’s Nutritional Profile: Per 2 teaspoons (13g) – 60 calories, 3g protein, 3.50g total fat, 5g carbohydrates, 4g dietary fibre, 0g sugars, 5 mg sodium, 20 mg calcium, 2.5 mg iron
Chia comes in black or white tiny round seeds that pack variety of nutrition in it. When combined with liquids, the chia seeds outer coating swells to create a thickening effect. They are neutral in flavour and have a jelly texture with a crunch. It is added to drinks, smoothies, puddings, and jams for its high fibre and rich protein.
Chia seed’s Nutritional Profile: Per 1/4 cup (36g) – 180 calories, 6g protein, 11g total fat, 16g carbohydrates, 14g dietary fibre, 0g sugars, 5 mg sodium, 250 mg calcium, 3.4 mg iron
Any nut you dream of like almonds, peanuts, cashews, pecans, brazil nuts or walnuts are nutrient-dense vegan protein rich source. They make a great snack or can be used as a topping, incorporated into sauces, soups, and stews to add richness and thickness, ground for baking like almond flour, or can be soaked to make dairy-free milk and cheeses. Nut butter like almond and peanut butter are easy to make and add as a spread or in sauces. Although rich in protein, nuts also are also higher in fat and calories. So, always consider “Moderation Is The Key”.
Nut’s Nutritional Profile: Per 1/4 cup (28g) – 180 calories, 10g protein, 16g total fat, 5g carbohydrates, 3g dietary fibre, 1g sugar, 80 mg calcium, 1.9 mg iron
Oats are considered as cereals that has found its way into breakfast and desserts. The hallmark of oats is its high content of soluble and insoluble fibres. They also have a balance of protein, fat, and carbs and known as a whole-grain food. They are sold as steel cut, old-fashioned, steamed and pressed flat, or instant oats. Eat them as porridge, soak them overnight for a ready to go breakfast, make oat milk or add them to snacks like energy bites and many more.
Oat’s Nutritional Profile: Per 1/2 cup (48g) – 190 calories, 7g protein, 3.50g total fat, 32g carbohydrates, 5g dietary fibre, 1g sugars, 0 mg sodium, 20 mg calcium, 2.25 mg iron
Tofu is extracted from soymilk by pressing the curds into solid slabs. This soy-based high protein source has a lightly sweet and nutty flavour and is versatile in many applications. Cut into cubes and baked, fried, marinated, grilled, sautéed or stir-fried, the options are endless for a healthy you.
Tofu’s Nutritional Profile: Per 4 ounces (112g) – 96 calories, 12g protein, 4.70g total fat,1g carbohydrates, 1g dietary fibre, 0.4g sugars, 36 mg sodium, 166 mg calcium, 1.9 mg iron
These inexpensive and versatile legumes are packed with high protein and fibre. It takes a while to make them on the stove top, but canned beans are an excellent convenience product when short on time. With so many options, the most popular being black bean, kidney beans, and cannellini. I love to add them to burgers, soups, stews, salads, tacos, and dips.
Bean’s Nutritional Profile: Per 1/2 cup (130g) – 150 calories, 10g protein, 1.50g total fat, 23g carbohydrates, 10g dietary fibre, 1g sugars, 341 mg sodium, 40 mg calcium, 3.6 mg iron
This staple legume is a source of carbohydrates, protein, and fibre. Most often beige with a mealy texture and mild flavor, chickpeas have become a favorite snack worldwide. It is baked until crispy or added to salads and dips like hummus.
Chickpea’s Nutritional Profile: Per 1/2 cup (120g) – 106 calories, 6g protein, 2.3g total fat, 16g carbohydrates, 5g dietary fibre, 0g sugars, 0 mg sodium, 42 mg calcium, 1.5 mg iron