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8 Best Plant Protein Sources For Better Health - 24 Mantra Organic

8 Best Plant Protein Sources For Better Health - 24 Mantra Organic

Foods-to-get-the-best-plant-protein

Foods to get the best plant protein

Health and Nutrition
23.11.2020

 

 

Proteins are an irreplaceable part of the human diet. To remain healthy, you need to eat a balanced meal which is comprised of carbohydrates, proteins and essential minerals and vitamins.

According to the Harvard School of Public Health, in your meals, a quarter of the meals need to be comprised of proteins. It could include any source of protein like fish, lean meats, lentils, etc.

When you think about eating right, you always see that your fat or carbs intake is correct. But what about protein? Do you ensure that there is the correct amount of protein in your diet – not less and not high, but just right?

Proteins are essential for the maintenance and production of healthy cells in the body. Proteins are also needed for keeping your bones, muscles, and skin healthy. Hair and nails are comprised entirely of protein.

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What Is Plant Protein?

As the name suggests, plant protein is a protein which comes from plants. Unlike people who eat meat, vegetarians and vegans are entirely dependent on plants and other vegetarian sources to get their required amount of protein.

With sustainability a need of the present, to preserve the number of animal species in the world, more people are turning to plants for getting their protein intake. When purchasing the best plant protein, always opt for organic brands as not only do they taste better, it also helps to sustain the environment for future generations.

Sources Of Best Plant Proteins

1. Lentils

Lentils are used extensively for cooking recipes all over India. No matter which state you visit, you will find at least one dish made entirely out of lentils. Lentils are one of the best plant protein which can be used in multiple different ways. Most lentils are full of antioxidant polyphenols which could prevent diseases like diabetes and cancer. A single cup of lentils provides around 24 grams of protein. When it is combined with whole grains, the protein supplement is almost equal to meat protein. Toor dal, moong dal, and masoor dal are all varieties of lentils.

2. Beans

Like lentils, beans also come in a wide variety. Kidney beans, pinto beans, lima beans, and chickpeas are just a few of the more well-known beans. A cup of beans provides about 20 grams of protein. Although beans can be eaten as it is when combined with pasta, soups, salads, or vegetables, the beans become healthier. Beans, one of the best plant proteins, helps you feel full and prevents unnecessary snacking between meals. This is good for managing weight.

3. Peas

Green peas are incredibly versatile – it can be included into any dish to alleviate the nutritional aspect. Like beans and lentils, peas are also rich in carbohydrates and fibre, which make them one of the best plant protein sources. Other than these, peas are also rich in vitamins A, C K and B. One cup of peas has 8 grams of protein. To get the most out of peas, you should combine it with other food items like pasta, other vegetables, and salads. Many North Indian dishes like Aloo Matar, Matar Pulao, and Paneer Matar combine peas with starchy food to make it healthier and filling.

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4. Tofu

Tofu is made out of soya milk which is a byproduct of soya beans and is one of the best plant protein. With a rise in popularity for veganism, tofu and other soy-based products have become increasingly well-known. 100 grams of tofu gives you 8 grams of protein. While setting tofu from soya milk, if you use calcium sulphate, tofu becomes enriched in calcium. Tofu is more commonly seen in Asian cuisine. Like other soy products, tofu has isoflavones which are seen as a health supplement, especially useful for women going through menopause.

5. Paneer

The Indian cheese, paneer, is made by curdling milk with an acidic component. Although paneer can be made out of plant-based milk like cashews and almonds, the more commonly found paneer is made out of animal milk. 100 grams of paneer contains about 14 grams of protein, making it one of the protein-dense foods available for vegetarians. Paneer is so versatile that it can be included in any dish. Paneer by itself is generally bland, so it absorbs the flavours of whatever dish it is included in.

6. Quinoa

Quinoa is often used as a substitute for rice. For people with diabetes or other illness that prevent excess rice consumption, quinoa is an excellent alternative. A cup of quinoa contains 14 grams of protein and 39 grams of carbohydrates. Quinoa is also gluten-free, so can also be used in place of wheat. Quinoa is easy to prepare – cook it as you would cook rice. Quinoa can be used to make pulao, biryanis, and even salads. Quinoa is often deemed as a superfood is extremely popular among health-conscious individuals focused on both fitness and eating right.

7. Nuts

Nuts are one of the largest sources of best plant protein you can find. In nuts, you get a variety like cashews, pistachios, almonds, walnuts, hazelnuts, and so many more. Nuts are now more widely used by vegans, who use them to make different kinds of milk. Each kind of nut has a varied amount of protein content. Most nuts like walnuts are also rich in omega 3 fatty acids that are good for overall health. Most of the different nuts have at least 4 grams of protein per serving. These nuts can be added to gravies, salads, and even rice preparation to give your dishes that an additional flavour and depth.

8. Seeds

There are few seeds like chia seeds, sunflower seeds, and even flaxseeds that are rich in best plant protein. Including these seeds as a part of your usual recipes, gives you a guarantee of eating healthy amounts of protein. Although these seeds can be eaten raw, the flavour profile of these seeds is improved when they are lightly toasted. Seeds can be used to top up smoothies and milkshakes so that they get blended well with fruits and vegetables.

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Conclusion

It doesn’t matter if you follow a strictly vegetarian or vegan diet. What does it matter if can’t consume lean meats and fish which are protein-heavy?

Try any of these best plant protein foods in your diet and get the necessary nutrition to keep you healthy and strong. Also remember, organic is always best.

 


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