The popularity of plant-based diet has been on the rise in recent years, and for good reason. Not only can plant-based diet be better for the environment, but they can also provide numerous health benefits. However, one common concern for those considering a plant-based diet is where to get enough protein. Fortunately, there are plenty of excellent sources of plant-based protein that can easily be incorporated into your meals. In this article, we’ll explore some of the best sources of plant-based diet to help you reach your daily protein requirements.
6. Edamame:
Edamame is a popular plant-based protein source that comes from immature soybeans. These
beans are harvested when they are still green and tender, and they are often served as a snack or
appetizer in Japanese cuisine. Edamame is not only a delicious food, but it is also packed with
essential nutrients that can provide numerous health benefits. Here is some information about
edamame’s nutrition, benefits, and how it can be included in your diet:
Nutrition Information:
A 1/2 cup serving (75 grams) of edamame contains:
- Calories: 95
- Protein: 8.5 grams
- Fat: 3.5 grams
- Carbohydrates: 8 grams
- Fiber: 4 grams
- Sugar: 2 grams
- Sodium: 6 milligrams
- Vitamin C: 10% of the Daily Value (DV)
- Iron: 10% of the DV
- Calcium: 4% of the DV
- Potassium: 6% of the DV
Benefits:
1. High in Protein: Edamame is an excellent source of plant-based protein. A 1/2 cup
serving of edamame provides 8.5 grams of protein, making it an ideal choice for vegans
and vegetarians who may struggle to meet their daily protein needs.
2. Rich in Fiber: Edamame is also high in fiber, with 4 grams per 1/2 cup serving. This fiber
can help regulate digestion and prevent constipation.
3. Promotes Heart Health: Edamame contains heart-healthy polyunsaturated and
monounsaturated fats. Which are helpful in lowering cholesterol levels and also reduce the risk of heart
disease.
4. Supports Bone Health: Edamame is a good source of calcium and iron, which are
essential nutrients for bone health. Calcium is needed for strong bones, while iron is
needed for the red blood cells production.
5. May Help Manage Blood Sugar: The fiber and protein in edamame are helpful in regulating
blood sugar levels and also preventing spikes in insulin.
How to Include Edamame in Your Diet:
1. As a Snack: Edamame can be boiled, steamed, or microwaved and served as a healthy
snack. You can season it with salt, pepper, garlic powder, or other spices for added
flavor.
2. In Salads: Edamame can be added to salads to increase protein and fiber content.
3. In Stir-Fry: Edamame can be used in stir-fry dishes with vegetables and tofu or other
protein sources.
4. In Soups: Edamame can be added to soups, such as miso soup, for added protein and
fiber.
Overall, edamame is a nutritious and versatile food that can provide numerous health benefits. It
is an excellent source of plant-based protein and fiber and can be easily incorporated into a
variety of dishes.
7. Nutritional Yeast:
Nutritional yeast is a type of deactivated yeast that is commonly used as a food ingredient,
especially in plant-based diets. It is often used as a substitute for cheese or as a seasoning to add
a savory flavor to dishes. Nutritional yeast is a good source of protein, fiber, vitamins, and
minerals, making it a popular choice for those who follow a plant-based diet.
Nutrition Information:
A 1/4 cup serving (or about 15 grams) of nutritional yeast provides approximately:
- Calories: 60
- Protein: 8 grams
- Fat: 1 gram
- Carbohydrates: 4 grams
- Fiber: 3 grams
- Thiamine (B1): 90% of the Daily Value (DV)
- Riboflavin (B2): 100% of the DV
- Niacin (B3): 50% of the DV
- Vitamin B6: 35% of the DV
- Folate: 40% of the DV
- Vitamin B12: 133% of the DV
- Iron: 10% of the DV
- Zinc: 5% of the DV
- Magnesium: 6% of the DV
- Copper: 15% of the DV
Benefits:
1. High in Protein: Nutritional yeast is a good source of protein, providing all nine essential amino acids for our body to build and repair tissues. It is especially beneficial for vegans and vegetarians who may have limited sources of protein in their diets.
2. Supports Immune Function: Nutritional yeast is rich in vitamins, especially vitamin B12,
which are helpful in maintaining a healthy immune system.
3. Boosts Energy: B vitamins found in nutritional yeast, such as thiamine, riboflavin, and
niacin, help the body convert food into energy, making it a great source of natural energy.
4. Promotes Healthy Skin: Nutritional yeast contains a high amount of niacin (vitamin B3),
which is essential for maintaining healthy skin.
5. May Improve Digestion: The fiber content in nutritional yeast helps promote healthy
digestion and can reduce constipation.
6. May Help with Weight Management: Nutritional yeast is low in calories and fat, making
it very ideal for a weight loss diet. Its high fiber content can also help keep you
feeling full and satisfied.
Overall, nutritional yeast is a nutritious and delicious addition to any plant-based diet. It is
versatile and can be used in a variety of recipes, from vegan cheese sauces to savory seasoning
blends.
8. Green Peas:
Green peas are a nutritious and versatile plant-based protein source that offer a range of health
benefits. Here is some information about their nutritional content and benefits:
Nutrition Information:
A half-cup (approximately 78 grams) of cooked green peas contains:
- Calories: 62
- Protein: 4 grams
- Carbohydrates: 11 grams
- Fiber: 4 grams
- Fat: 0.4 grams
- Vitamin A: 34% of the Daily Value (DV)
- Vitamin C: 13% of the DV
- Vitamin K: 24% of the DV
- Thiamin: 12% of the DV
- Folate: 10% of the DV
- Iron: 7% of the DV
- Magnesium: 6% of the DV
- Phosphorus: 6% of the DV
- Potassium: 4% of the DV
- Zinc: 4% of the DV
- Copper: 11% of the DV
- Manganese: 22% of the DV
Benefits:
1. Rich in plant-based protein: Green peas are an excellent source of plant-based protein,
making them best food for vegetarians. The protein in green peas helps to
build and repair tissues in the body.
2. High in fiber: Green peas are a good source of dietary fiber, which helps to regulate
digestion and promote feelings of fullness, making it easier to maintain a healthy weight.
3. Promotes heart health: Green peas are a good source of heart-healthy nutrients like
potassium and magnesium, which help to regulate blood pressure and reduce the risk of
heart disease.
4. Supports bone health: Green peas are a good source of vitamin K, which is important for
bone health and helps to prevent osteoporosis.
5. Boosts immune function: Green peas are a good source of vitamin C, which is helpful in supporting the immune system and fighting infections.
6. Helps prevent chronic diseases: Green peas contain antioxidants, which help to protect
cells from damage and may help to prevent chronic diseases like cancer, diabetes, and
heart disease.
In conclusion, green peas are a nutrient-dense food that can provide a range of health benefits.
Incorporating them into your diet can help to boost your protein intake and support overall health
and wellbeing.
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