Plant-based proteins such as legumes, nuts, and beans are high in fat and fiber as compared to animal-based proteins i.e. meats, but very low in calories. However, the amount of animal-based protein in every serving is much more than plant-based protein serving, still, health experts recommending plant-sourced proteins for better health.
Quinoa is one of the most famous plant-based proteins which contains a high amount of fiber which ensures good gut health and saves from common digestive issues such as constipation and obesity. It is considered a complete protein source which means it can provide all necessary amino acids to the body which are not a part of the body naturally. Most people like to add quinoa into salads and soups and other diet-friendly recipes.
Edamame is a name for the green soybeans that are boiled and added to any recipe. These soybeans make up for the protein deficiency in the body along with fiber but without adding too much fiber. It is mostly used in salads or used independently as a snack. Some people also like to add it to their stir fry rice.
Lentils are basically legumes that offer protein and starch. For those who don’t know starch is a type of carb that helps to regulate digestion and blood sugar levels. For this reason, lentils are the best plant-based proteins for diabetic patients. Lentils can be added to soup recipes or strews but can also be cooked independently such as Indian lentils.
Tofu is among the most used plant-based proteins which is also a rich source of calcium as well as magnesium both of which are essentially required for bone health and density. One ounce of tofu only adds 80 calories to the body. It has its own distinctive taste but it can also be mixed into stir fry recipes, salads, or curries.
Tempeh is just like tofu but it is a product of fermented soybeans. People who are vegetarian or vegan prefer taking tempeh as their plant-based proteins. The high levels of iron inside help to improve blood circulation in the body, without adding too many calories. It is used in the place of tofu in different recipes, i.e. veggie skewers, stir fry, etc.
Chickpeas are also legumes that provide a high amount of folate (vitamin B) to the body which is needed to regenerate new body cells. It can be added to salads, soups, rice, or mashed to take a dip, such as hummus. In all forms, it provides a substantial amount of protein to the body.
Rice and beans are often used together, which make a perfect example of plant-based proteins. However, when they are used separately, they may not offer ‘complete’ proteins. In addition to that, their combination also adds iron to the body which is necessary to regulate blood circulation.
Not many people know about this special type of bread which is made of a number of plant-based proteins such as soybean, lentils, into wheat or barley. This bread can be used in place of the regular milky bread to eat in breakfast, a quick snack, or healthy bread pizza.