Whether it is because of environmental concerns or because of personal fitness goals, a growing number of people all over the world are turning towards plant based foods for their daily consumption. Back in 2017, several authoritative reports had predicted plant based food to be the hottest food trend of the year 2018 and indeed it has been so, up until now.
Improvement of personal health was found to be the number one reason why people switched to plant based diets in Canada in 2017, with a majority of 85% of respondents citing the same reason. Weight management was the second most cited reason for the switch with 56% of respondents. Cleaner eating habits and environmental concerns were also some of the main reasons given by many respondents in Canada.
The body building community is also increasingly turning towards plant based protein sources including natural protein-rich vegetables as well as protein powders like Sunwarrior protein powder.
In fact, powders are one of the most efficient ways to include proteins in your diet. Besides that, there are several ways in which you can consume protein without worrying about the hassles of calories.
Here are 10 of the best plant based proteins that you can consume:
Soybeans – Beans in general are rich sources of proteins; they contain a particularly high amount of the amino acid called lysine in comparison to other plant based sources. And among beans, soybeans have the highest amount of protein content. They contain almost all of the essential amino acids as well as potassium, calcium, copper, magnesium and Vitamin B.
Soy milk is yet another rich source of protein which can be used to make smoothies, pancakes and many other foods.
Chickpeas – Around half a cup of chickpeas contain 7.25 grams of proteins, which is quite high. They are pretty versatile as well as there are numerous delicious recipes with chickpeas online. Hummus, made from chickpea paste is also a very good option which can be included in sandwiches instead of butter.
Almonds – Almonds are a very well-known source of a high amount of protein. Half a cup of almonds contains about 16.5 grams, along with Vitamin E.
Lentils – Around 240 mils of cooked lentils contain 18 grams of proteins. They are also a great source of digestible carbs and fibres. Besides that, lentils also help in reducing the risk of heart diseases, and even some types of cancer. In a nutshell, lentils are nutritional powerhouses that aid in smoother digestion as well.
Spirulina – Spirulina is a blue-green algae that is a massive source of proteins. 30 mils of spirulina contain 8 grams of protein, in addition to iron, copper and thiamine. It also contains essential fatty acids, magnesium as well potassium along with minimal amounts of most other nutrients. In addition it also contains Phycocyanin, a natural pigment that is known to have effective anti-inflammatory and antioxidant properties.
Chia seeds – 35 grams of Chia seeds contain 6 grams of proteins and 13 grams of fibre. In addition they also contain substantial amounts of calcium, iron, selenium, omega 3 fatty acids and tons of antioxidants. They also have an interesting water absorption quality that makes them develop a gel-like consistency.
Veggies – Leafy green vegetables are yet another rich source of proteins. Other dark colored vegetables are also good sources of proteins. Eaten alone, they might not be sufficient, but several of them together can become a powerhouse. For example, a single medium sized stalk of broccoli contains about 4 grams of proteins. Similarly, a single cup of kale contains 2 grams. Mushrooms are also quite abundant in terms of proteins. In order to receive the benefits of all protein-rich veggie, salad recipes might be the best way to go.
Quinoa – Quinoa is basically a grain that contains a high amount of proteins. A single cup of cooked quinoa can provide up to 8 grams of proteins, apart from providing iron, magnesium, manganese and of course fibre. It is also pretty versatile as it can be used for seasoning in salads and also be eaten for main course in the form of soups or pastas.
Potatoes – Potatoes are known to be a rich source of Vitamin C. A lot of people don’t know that they are rich in proteins as well. A single large potato contains about 8 grams of protein and also potassium. For a comprehensive approach, potatoes could be covered in hummus for double the effect.
Ezekiel bread – Ezekiel bread is made from barley, wheat, lentils, spelt and millets. Quite clearly, it is packed with proteins and is the best option for people who like toast and sandwiches. A single slice of Ezekiel bread contains 4 grams of protein. This can be further enhances when used with a peanut butter or almond butter spread.
Be sure to consume a balanced diet containing good amounts of these plant based foods and you’ll be guaranteed a healthy lifestyle.