5 Plant Based Protein Sources

Proteins are the building blocks of our body and important for muscle development. There are misconceptions that only animal based proteins are beneficial but the fact is that plant based proteins are healthier as they have reduced saturated fats and are more healthy. Proteins are necessary for cell repair and also manage our metabolism and body processes. There are several plant  based proteins that contain adequate amino-acids and are extremely beneficial to our health.

5 plant based protein sources;

1-Quinoa

It is one of the richest  sources of protein. Quinoa is a complete protein as it contains all the essential amino acids. It has more protein than any other grain though it is a seed. Quinoa is also gluten free and contains 8 gm of protein per 180 gms. It is rich in several minerals like magnesium ,iron and zinc. It can be easily incorporated into the diet and has numerous health benefits.

2-Tofu

Tofu is a very popular plant based protein made from soy milk and contains 15 grams of protein per 4 ounce serving. Tofu provided approximately one-third of an average person’s  daily needs. It is a very versatile protein because it can be blended into a smoothie, stir fries and other curries. It has a mild taste and easily acquires the taste of the sauces added. Tofu has tons of nutritional benefits and does not cause a spike in sugar levels nor does it give an instant spurt which drops soon. It can also be used as a midday snack and is one of the healthiest forms of plant protein.

3-Chia seeds

Chia seeds provide insoluble fibre and also contain healthy fats and protein. Chia seeds have a mild taste and take on the flavour of any food or beverage they are added to. They can be added to a variety of foods. They deserve a place on any superfood list as they are high in protein and are a good source of energy and contain all the essential  amino acids. 

4-Lentils

Lentils are made up of over 25% proteins which makes them an excellent alternative to meat  proteins. They  are also a great source of vitamins and minerals and as they are plant based they contain a lot of fibre so essential for digestion. Lentils also contain large quantities of polyphenols which help in cell regeneration and regrowth. They can also be incorporated into our diet easily and are a staple food in India and the Middle Easrern countries. They are easy to cook and unlike other legumes  does not require pre soaking.

5-Oats

Oats are an easy way to add plant based protein to any meal plan. Half a cup of dry oats provides us with 6 gms of protein. Oats contain higher quality of protein than other grains like rice and can be incorporated easily into any diet. They can be had for any meal and can be cooked with a variety of vegetables. Oats are therefore called a wonder grain and have unlimited health benefits. 

In conclusion, it is possible to have adequate amounts of protein from plant based substances . They are healthier and can promote muscle strength. You can identify the protein best suited to your taste and gain the maximum benefit from it.

Food Darzee is health and nutrition company which provides customised meals and helps you achieve your health goals.

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