Protein is very necessary for muscle rebuilding, repair, and for immune function too. You can easily get protein from plant-based protein sources.
What are the best plant-based protein sources?
Soy, nuts, peas(legumes), dried beans, and seeds are very high in protein, valuable vitamins, and minerals.
Soy products like tofu, soy milk, tempeh are very highly digestible and more concentrated protein instead of soybeans and other legumes. Whole grains and vegetables give protein in smaller quantities. Fruits, oils, and fats give essential nutrients but they don’t give that much protein as compared to plant-based protein. You can get plant-based protein powders from soy, hemp, pea, chia seeds, and from many other sources. If you want a reduced-calorie diet, these below vegan diets will fulfill your protein needs.
|ALMONDS||1ounce (about 23 almonds)||6||162|
|BEYOND BURGER||1 patty||20||220|
|LENTILS||1/2 cup (cooked)||9||113|
|PEANUT BUTTER||2 tablespoons||7||193|
|PEAS||1/2 cup (cooked)||4||67|
|PUMPKIN SEEDS||1 ounce||9||163|
|QUINOA||1/2 cup (cooked)||4||111|
|SEITAN (WHEAT GLUTEN)||3 ounces||21||120|
|SPINACH||1/2 cup (cooked)||3||21|
Do I need to worry about complete proteins or combining proteins?
NO, you don’t need to worry about this. There are 9 essential amino acids that our body can’t able to produce on its own. Plant-based protein sources are low in one or more of these amino acids with a few exceptions like soy and quinoa. If you were eating these plant-based proteins throughout the day, there is no need for any concern. Your body can continuously store amino acids in the liver which is used to build proteins.
How much protein do i need ?
Actually it depends on your body weight. Example: If you are 170 pounds or 77 kilograms, then 77 grams of protein is a reasonable target per day. But, if you are an “ATHLETE”. You need high protein, especially if you are on a less calorie intake.
As an athlete, you have to take 1.2 -2.0 grams per kilogram of your body weight.
What can plant-based protein do for weight loss ?
First, you have to know that, Protein food takes a longer time to digest as compared to carbohydrates. With this, you feel full if you eat some protein at each meal. Eating enough protein and strength-training exercises also help to prevent loss of muscle mass as you lose weight.
Nuts, legumes, and seeds, etc. These plant-based proteins can fill you and satisfy with their high fiber content, by keeping you in fewer calories.