Unlock the Power of Plant-Based Protein
When it comes to getting enough protein, many people assume that meat is the only way to go. But what if you’re a vegan or vegetarian? Fear not! There are plenty of plant-based sources that offer complete proteins, meaning they contain all nine essential amino acids that your body needs.
What Makes a Protein Complete?
Before we dive into the list, let’s quickly cover what makes a protein complete. There are 20 different amino acids that form a protein, and nine of them are essential, meaning your body can’t produce them on its own. To be considered complete, a protein must contain adequate amounts of all nine essential amino acids.
10 Plant-Based Sources of Complete Protein
Here are 10 plant-based sources of complete protein that you can easily incorporate into your diet:
1. Quinoa: The Protein-Packed Grain
Quinoa is a nutritional powerhouse that contains 8 grams of protein per 1-cup serving. It’s also rich in fiber, iron, magnesium, and manganese, making it a great substitute for rice.
2. Buckwheat: The Nutritious Seed
Buckwheat is a pseudocereal that’s high in protein and fiber. It contains 6 grams of protein per 1-cup serving and has been shown to reduce blood pressure, lower blood cholesterol, and control blood glucose levels.
3. Soy: The Complete Protein Superstar
Soy is a complete protein that contains 12-18 grams of protein per serving, depending on the form. It’s also rich in isoflavones, which have been shown to have numerous health benefits.
4. Mycoprotein (Quorn): The Fungi-Based Protein
Mycoprotein is a fungus-based protein that’s high in protein and fiber. It contains 13 grams of protein per ½-cup serving and is often used as a meat substitute.
5. Rice and Beans: The Classic Combo
Rice and beans are a classic combination that provides a complete protein. They contain 8 grams of protein per 1-cup serving and are also rich in fiber, vitamins, and minerals.
6. Ezekiel Bread: The Nutritious Loaf
Ezekiel bread is a type of bread that’s made from sprouted grains and contains 8 grams of protein per 2-slice serving. It’s also high in fiber, vitamins, and minerals.
7. Seitan: The Wheat Gluten Protein
Seitan is a protein made from wheat gluten and contains 21 grams of protein per 1-ounce serving. It’s often used as a meat substitute in vegetarian and vegan cuisine.
8. Hummus and Pita: The Tasty Combo
Hummus and pita is a classic Middle Eastern combination that provides a complete protein. They contain 7 grams of protein per 1 whole-wheat pita and 2 tablespoons hummus.
9. Spirulina with Grains or Nuts: The Algae-Based Protein
Spirulina is an algae-based protein that’s high in protein and fiber. When combined with grains or nuts, it provides a complete protein. It contains 4 grams of protein per 1 tablespoon serving.
10. Peanut Butter Sandwich: The Classic Snack
Peanut butter is a legume that’s high in protein and healthy fats. When paired with whole wheat bread, it provides a complete protein. It contains 15 grams of protein per 2-slice sandwich with 2 tablespoons peanut butter.
The Bottom Line
Getting enough protein on a vegan or vegetarian diet is easier than you think. With these 10 plant-based sources of complete protein, you can ensure that you’re getting all the essential amino acids your body needs. So go ahead, get creative, and start experimenting with these protein-packed foods!
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