7 Best Plant-Based Protein Sources for Better Health

When one thinks of high-protein meals, the first thought that comes to mind is meat, poultry, seafood, and eggs. These food items are rich in macronutrients and provide the necessary nutrients for your body.

But, what about those who are vegetarians? Or those who are vegans? Or those who wish to switch from a non-vegetarian to vegetarian diet? This is where plant-based protein sources are effective.

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Plant-based protein foods are rich in vitamins as well as minerals to meet the nutritional requirements of adults and children. It is a healthy source of protein intake that not only keeps you full but is also rich in calcium, iron, and vitamins such as B-12.

Still having doubts? Let’s explore some plant-based protein benefits for a nutrition-rich diet.

Plant-Based Protein Benefits

If you look at the plant-based protein sources chart, you’ll find plenty of options that contain the necessary amino acids, nutrients, vitamins, and minerals. All these sources are extremely beneficial. Find out more key benefits of plant-based protein sources below.

• Good Heart Health

Meat is a great source of protein but is also rich in saturated fats. Moreover, as per research, processed meat and red meat make us prone to type-2 diabetes and increased risk of heart disease. Switching to plant-based protein sources replaces saturated fat with healthier fats like monounsaturated and polyunsaturated fat which keep cholesterol levels in check. Plant-based foods keep blood pressure low and reduce the chances of sudden strokes.

• Fast Muscle Repair

Plant-based proteins are loaded with amino acids which form the core structure of several cells. When you’re aiming to build muscles via exercise, the main goal is to break down the muscles and then rebuild the same, bigger and better. Amino acids, based on the plant-based protein sources chart, assist in faster muscle repair. Thus, assisting in muscle growth significantly. 

• Strong Immunity

Plant-based proteins are rich in nutrients and contain tonnes of healthy fiber. This helps in building a stronger immunity to fight off viruses and infections effectively. Having a strong immunity will keep you on top of all your tasks and ensure that you’re never under the weather.

• High Energy and Reduced Appetite

Protein-rich, plant-based foods comprise a complex structure that is made up with crucial nutrients. They keep you full for longer and reduce the need for sudden cravings. Moreover, plant-based protein sources break down easily in the body and ensure higher cell absorption. Thus, keeping you energized all day long.

• High Phytonutrients

Consuming plant-based food items rich in Phytonutrients promote health and wellness. Since they’re sourced from plants, their absorption rate is higher in our body than any other phytonutrients received from synthetic sources. One must focus on high consumption of phytonutrients to ensure they get closer to their health goals.

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1. Tofu, Tempeh, and Edamame                                                                           

   Tofu, Tempeh, and Edamame fall under soy products which are among the richest sources of proteins. They comprise calcium and iron in abundance which makes them a healthier substitute for dairy products. 

   Tofu is made from dried soybeans that are soaked in water, crushed, and boiled. Similarly, Tempeh is made from fermented, soaked, and cooked soybeans. Edamame is curated from young soybeans which are harvested before they ripen or harden. 

   Tofu is often used as a substitute for meat and blends well in soups or sandwiches. Here are some of the nutritional benefits of Tofu.

   • Tofu comprises around 12.7 g* of protein per 100 grams.
   • Tempeh contains around 18.5 g* of protein per 100 grams.
   • Edamame Soybeans comprise 20.3 g* of protein per 100 grams          
2. Chickpeas                                                                                                        Chickpeas fall under the legumes category which are rich in protein, fiber, iron,  folate, phosphorus, and healthy fatty acids. One must make this food item a part of their plant-based protein diet to absorb the essential elements effectively. The nutritional value of chickpeas is 8.86 g* of protein per 100 grams.
3. Lentils                                                                                                              Lentils are loaded with high-quality protein that includes essential fiber, minerals, vitamins, and phytonutrients. It offers close to 9.02* g of protein per 100 grams. The lentils comprise antioxidant-rich polyphenols which promote holistic well-being. One can consume lentils in a veggie-packed soup or use them as a part of their next veggie burger!
4. Peanuts                                                                                                            Peanuts are rich in proteins and full of healthy fats that help in maintaining holistic well-being. Their nutritional elements contain 25.8 g* of protein per 100 g of serving. Peanuts can be consumed directly or be used along with other snacking items such as salads and sandwiches.
5. Quinoa                                                                                                                                                                                                                       

   Rich as a whole grain in magnesium, fiber, iron, and manganese, Quinoa is the ultimate protein-rich food. It comprises 11.4 g* of protein in a 100 g serving. Quinoa is ideally used in making pasta, soups, or stews. It can be consumed as a main course or can be sprinkled on a salad. Furthermore, quinoa comprises 9 amino acids that ensure high absorption of protein in the body.

6. Nuts                                                                                                                    

   Most nuts are a great source of protein. They are rich in antioxidants and comprise essential fibers in abundance. Almond offers the most protein in 28 grams of serving followed by pistachios.

   • Almond Protein Content: 21.2 grams*/ 100 g of serving
   • Pistachios Protein Content: 20.2 grams*/ 100 g of serving
   • Walnuts Protein Content: 15.2 grams*/ 100 g of serving
   • Cashews Protein Content: 18.2 grams*/ 100 g of serving
   • Pecans Protein Content: 9.17 grams*/ 100 g of serving
   • Macadamia Nuts Protein Content: 7.91* grams/ 100 g of serving

   Nuts can be consumed directly, roasted, used with veggies, or can be sprinkled over food.                                                                                        

7. Oats and oatmeal

Oats are easy to make and are an amazing source of protein. Although they might not be considered a protein-made source, they nonetheless comprise high-quality proteins when compared to rice and wheat. 100 grams of dry oats contain around 13.15* grams of protein. One can use oats to make oatmeal or veggie burgers. They can also be utilized as a flour base for baking. 

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Plant-Based Protein Powder

While switching to plant-based protein foods, one needs to know the nutritional facts of all the items. A strict diet regime needs to be followed in order to obtain the desired health results. To further ensure that your diet comprises all the necessary proteins and nutrients, one can opt for Dr. Vaidya’s Plant-Based Protein Powder. It contains 6 powerful herbs such as Methi, Ashwagandha & Ajwain along with 80% pea protein isolate for improved protein absorption and digestion. Thus, helping one fulfill their fitness goals.

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The above-given plant-based protein items will ensure that you achieve your health goals, the right way. These plant-based foods are healthy and keep you full for a longer time. If you’re a vegetarian, vegan, or planning to switch from non-veg to veg, these 7 plant-based protein sources are the best and a must-addition to your diet.

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*The nutritional details have been sourced from the official USDA website.