There’s nothing wrong with a salmon dinner or a juicy burger. But swapping in plant-based proteins a few times a week can deliver big benefits—for both your health and the planet. Not sure where to start? We’ve rounded up some of our favorite plant protein sources, plus a few compelling reasons to give them a spot on your plate.
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Reason #1: Helps with Metabolism and Longevity
Studies found that people who eat plant protein have improved metabolism, decreased risk of obesity, and greater longevity. They found that each 3 percent increase in calories from plant protein links to a 10 percent lower risk of death.
Reason #2: Mitigates Damage From Unhealthy Habits
Have a slew of bad habits that are hard to quit? Studies show that the positive effects of eating plant protein persist despite having unhealthy habits like smoking or drinking alcohol. Of course, we’re not endorsing drinking too much, but eating more plant protein can help if you do let loose from time to time.
Reason #3: Reduces Harmful Chemicals
Added nitrates and nitrites in processed meats are part of what makes them unhealthy (though nitrates occur naturally in some fruits, vegetables, and grains, but they are not harmful). By choosing organic plant proteins, you avoid these chemicals, researchers explained. Also, a diet heavy in processed meat can cause inflammation, increasing the risk of disease.
Reason #4: Rich in Nutrients and Fiber
Pulses and legumes, such as lentils, chickpeas, dried beans, and soybeans, are rich in fiber, says Maggie Moon, RDN, author of The MIND Diet. A daily fiber goal is 25-30g per day, she says, and eating plenty of fiber from plant-based proteins will “reduce constipation and keep the digestive tract regular, due to its gut-promoting qualities.” Animal protein does not naturally contain fiber, which gives plant protein a leg up.
Plus, pulses and legumes are “also high in iron, zinc, B vitamins like folate, minerals such as magnesium, potassium and phosphorous, and they are naturally cholesterol- and gluten-free,” Moon explains. Plant proteins are a lower-calorie, nutritious option, and they can improve your digestive health by “fueling the good bacteria in your microbiome,” she adds.
Reason #5: Helps Fill You Up
All of that fiber easily fills you up and helps keep blood sugar levels stable, so you’ll be less tempted to snack aimlessly or eat too large a quantity of more calorically dense foods.
Reason #6: More Affordable
With animal proteins at least twice the cost of plant ones, you can’t beat the price, especially if you buy seasonal veggies.
Reason #7: Good for the Planet
Menus of Change, a joint initiative between the Culinary Institute of America and the Harvard School of Public Health, notes that plant-based proteins typically produce fewer greenhouse gas emissions than their animal counterparts. Greenhouse gas emissions per gram of protein for beef and lamb are about 250 times those of legumes, and 20 servings of vegetables have fewer greenhouse gas emissions than one serving of beef.
Have we conviced you to eat more plant protein? Here are 19 of the best plant protein sources to incorporate in your meals.
1. Black Beans
Black beans are one of the best plant protein sources, with a cup offering nearly 16 grams of protein. They’re also a great option if you want diversity. Whether you replace your taco meat with black beans for tacos or quesadillas, or you want a hearty omelet with cheese, this is your go-to.
2. Chickpeas
With 11 grams of protein in one cup, along with 10 grams of fiber, Chickpeas are another excellent source of plant protein. These legumes work best in salads, soups, stews, and other grain dishes. You can also puree them and make your own hummus.
3. Chia Seeds
Chia seeds not only a good source of protein but also have a large amount of fiber and omega-3 fatty acids. A cup of chia seeds is roughly 32 grams of protein along with 36 grams of fiber, however, most recipes only call for a few ounces. These recipes include overnight oats, inside yogurt parfaits, or even in your morning smoothies.
4. Flax Seeds
Flax seeds have roughly 32 grams of protein, as well as chia seeds, and about 44 grams of fiber. Similar to chia seeds, flax seeds also contain a great amount of omega-2 2-fats and other plant compounds, making them one of the best plant protein sources on the list.
5. Sunflower Seeds
Another seed option that exceeds in protein is sunflower seeds. One cup of these seeds offers about 20 grams of protein and around 13 grams of fiber. Sunflower seeds are also rich in healthy fats, vitamins, and minerals, playing a huge role in reducing the risk of health problems like heart disease.
6. Buckwheat
Buckwheat contains a decent amount of plant compounds and fiber, along with having antioxidant properties that help support heart health and reduce blood sugar. One cup offers around 23 grams of protein and 18 grams of fiber. Add buckwheat into hot cereal with your favorite milk, cinnamon, and nutmeg for a tasty morning treat.
7. Tofu
Tofu is a popular protein substitute, especially thanks to its versatility. One cup contains 32 grams of protein and 6 grams of fiber. Add them to your soup or alongside some rice.
8. Almonds
Almonds high in protein, full of antioxidants, and help protect the body from free radicals. Almonds are the best option on the list if you want a quick snack, especially paired with cheese or a piece of fruit.
9. Lentils
Lentils are a great source of both protein and fiber. Although not well known. This protein-packed bean offers 18 grams of protein in a cup, and is great when making soups or salads, or as a substitute for meat for meatballs or burgers.
10. Edamame
Edamame, with 18 grams of protein and 8 grams of fiber in each cup, is one of the leading sources on the list. Just steam these beans and season with salt to reap the benefits of their essential vitamins and minerals.
11. Pumpkin Seeds
Coming back to the seeds, we have pumpkin seeds, one of the best plant protein sources. One cup offers 20 grams of protein and 20 grams of fiber, and they’re full of nutrients like magnesium, zinc, and more. Roast these seeds with a bit of salt for the perfect snack, especially in the fall.
12. Lima Beans
Beans are a popular choice when you want to find the best plant protein source, and Lima beans are no different. A cup of this hearty bean offers 11 grams of protein and works well in a variety of dishes. Whether you mix them with olive oil, garlic, and onions for a dinner side, or along with your next stir-fry night, it’s a great option.
13. Quinoa
Quinoa is a favorite grain, and is also a superfood. One cup of quinoa contains around 8 grams of protein and 5 grams of fiber. It’s a perfect base for a salad, used to thicken soups, or even eaten as a side dish.
14. Green Peas
Green peas are surprisingly high in protein, with a full cup containing 8 grams of protein and 8 grams of fiber. They work well in soup, or on top of delicious lemon pastas.
15. Spinach
Spinach is a hearty leafy green that goes great with nearly any dish. Spinach is delicious in smoothies, salads, soups, pasta, wraps, and even dips. It’s also a hearty source of protein, with a cup offering 5 grams of protein and 4 grams of fiber.
16. Brown Rice
Another popular plant protein sources is brown rice, with one cup offering 5 grams of protein and 3 grams of fiber. Brown rice also has essential amino acids and minerals to keep your body full and healthy.
17. Artichoke
Artichokes, with about 3 grams of protein and 7 grams of fiber, is a delicious and savory vegetable. It also provides substantial health benefits like supporting heart health, lowering cholesterol levels, and improving liver health.
18. Kale
Kale, like spinach, is one of those leafy greens that work well with a variety of dishes. From salads to soups, you can get a boost of protein in each cup.
19. Brussels Sprouts
Brussels sprouts boast 4 grams of protein and 4 grams of fiber per serving. This robust and nutty vegetable works well shredded in a salad, or roasted in the oven with a drizzle of oil and lightly salted.
Read More on Clean Plates
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