By Drew Mulvey MS, CDN
Hi everyone! I ran a series this past week on my Instagram titled “Plant-Based Source of Protein”. Are you looking to transition to a healthier diet with more emphasis on intake from plant sources but are not sure how to include good sources of protein? You have come to the right place. Here are some of my favorite foods to add into your diet to fill the gap and equip you for your new endeavor!
Soy
There has been a lot of controversy about soy, especially since some sources show that soy has the potential to increase the incidence of cancer. The right sources of soy, particularly non-GMO organic soy can be an excellent source of plant-based protein in its whole-food form.
Soy beans contain about 29 g of protein and 17 g of carbohydrates for a one-cup serving which makes it excellent as a muscle-building component to your plant-based diet.
Soy contains potent antioxidants known as isoflavones which may promote insulin sensitivity, fight cancer and lower cholesterol. These compounds may also be beneficial for perimenopausal to postmenopausal women as they are considered dietary estrogens, or phytoestrogens. They’re a good source of the amino acid methionine which helps with detoxification pathways and essential vitamins such as B1, B2, and B3 to help with energy production and the breakdown of proteins and carbohydrates. Trying to be more plant-based but struggling to incorporate protein? Soy contains 8g of protein for a 3.5-ounce serving.
Note: Soy is best consumed in fermented forms such as tofu and tempeh. The process of fermentation breaks down calcium, zinc, and iron inhibiting phytic acid and decreases compounds that inhibit trypsin, an enzyme responsible for digesting proteins. Choose organic! Most soy is genetically modified and may contribute to the development of allergies. Look for whole-food sources instead of isolates and as additives in foods as these have the potential to negatively impact your health.
Seeds
These are excellent for those that have an allergen or a strong aversion to peanuts and nuts. Did you know that they can actually pack a greater protein punch than the counterparts nuts? Check out the facts!
Seeds that are particularly great sources of protein are flax, hemp, pumpkin, and chia seeds. Check out the protein composition of each.
1/4 cup Pumpkin Seeds
180 calories, 9-10 grams protein
3 tbsps Hemp Seeds
180 calories, 10 g protein
6 tbsps Flaxseeds (ground)
210 calories, 9 g protein
3 tbsps Chia Seeds
180 calories, 9 g of protein.
Nuts are an excellent source of plant-based protein but in comparison, seeds are far superior.
1/4 cup Almonds
180 calories, 7 g protein
1/4 cup Walnuts
200 calories, 5g protein
Though they are high in fat, seeds are an excellent source of beneficial plant-based Omega 3 fatty acids which help to decrease inflammation. Hemp is an excellent source of Gamma Linoleic Acid which helps to repair the lining of the intestines and improve skin health. Flax is a source of phytoestrogens known better as lignin’s which helps to decrease the harmful cancer-causing estrogen and can improve intestinal transit time and digestion. All are also an excellent source of fiber which can further help with intestinal transit time and improve the diversity of beneficial bacteria in your gut.
Looking to add that extra nutrition to your next protein-packed meal? Try adding these to your protein shake, on top of oats or in a soup!
Quinoa and Amaranth
These two are staples in a vegan diet and are an excellent source of protein. Both pack about 180 calories and 7 g of plant-based protein. Though we covered quinoa last week for proteins, it is considered a complete protein. This means that it possesses all 20 amino acids, 9 of which are essential. Therefore quinoa is not necessary to be paired with a seed or legume to make a complete protein.
Both are an excellent source of magnesium which helps to calm your nerves and fiber to help feed beneficial bacteria in your gut. This can further benefit digestion and assimilation of nutrients, maintain the integrity of your gut lining and improve immune function.
Looking for a way to incorporate both? Make a morning porridge with fruits and nuts or a savory dish with herbs such as rosemary and oregano, spices such as turmeric, cumin, garlic and coriander, and a touch of extra flavor and antioxidants with extra virgin olive oil.
Spinach and Brussels Sprouts
This was not just your average green that your mom pushed on your when you were younger or as a staple in Popeye’s diet. There may be some merit to this one! Did you know that this is also an excellent source of plant-based protein? Here are the facts.
A typical serving of vegetables are 1 cup raw and 1/2 cup cooked. A 1/2 cup of cooked spinach delivers 3 g of protein and only 21 calories, while Brussel sprouts deliver 2 g of protein at 28 calories. For 1 1/2 cups of each, you are adding between 6-9 extra grams of protein to your delivering between 60-90 calories.
Spinach is an excellent source of minerals such as magnesium, potassium, and calcium for balance of electrolytes and nerve conduction, fiber for colon and gut health, and B vitamins such as folate which helps with methylation reactions, a liver detoxification pathway responsible for detoxification of steroid hormones such as estrogen, catecholamines such as adrenaline and noradrenaline, and urea. If this pathway is not functioning properly, once can see symptoms of jitters with caffeine (as this stimulates the release of adrenaline), brain fog/memory loss, weight loss resistance and potentially contribute to the development of estrogen dominant cancers such as breast cancer.
Brussels sprouts are considered cruciferous vegetables. These vegetables are an excellent source of indole-3-carbinol, a potent inhibitor of cancer cell production and liver metabolizer and detoxifier of harmful estrogen, which may help with prevention in cancer of the breast.
For a protein-packed dish, add these in with a stir-fry with organic tempeh and quinoa, add 2 cups of spinach to a fruit smoothie in the morning, or enjoy as a large salad with seeds, legumes such as chickpeas.
Be sure to purchase these organic as they are very high in pesticide residues. An increased consumption of pesticides can be stored in fat cells and overwork the liver causing toxin build-up.
Chocolate
I covered a couple weeks ago on the benefits of chocolate for post-workout recovery. Did you know that it is an excellent source of protein? It is!
For a 2.5 tbsp serving, cocoa powder delivers 4 g of plant-based protein and only 60 calories. *Due to the caffeine content, I would limit it to this one serving per meal. With this in mind, it is better to pair this with other sources of plant-based protein.*
As a recap, cocoa is also an excellent source of antioxidant compounds flavanols excellent for muscle recovery and brain health. It contains amino acid arginine, responsible for generation of nitric oxide, a compound responsible for dilating(expanding) the blood vessels and accelerating the delivery of nutrients to organs and muscles. It contains essential mineral such as magnesium to calm the stress response and fiber to fuel the proliferation of beneficial bacterial culture in your gut.
Add it to a shake with nuts and seeds as the protein base, paired with amaranth or quinoa with seeds for a nutrient-packed morning porridge, as part of the base in a chia seed pudding or with organic soy milk for an added protein punch and post-workout muscle recovery.
If you didn’t already have an excuse for adding chocolate into your diet, here is another one!
As shown, it is possible to transition to a more plant-based diet and acquire adequate amounts of protein. What is another benefit? Greater intake of plant-based protein adds essential nutrients such as fiber for colon health and phytonutrients and antioxidants to decrease inflammation and decrease sources of saturated fat. Plus, eating more plant-based is better for the environment. I recommend easing your way into this and start by adding these foods to your dietary routine.
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