Many people are thinking about switching to a plant-based or plant-forward diet. Research has indicated people who consume a diet higher in plant foods have fewer chronic diseases (like heart disease and diabetes), are less likely to struggle with their weight, and live longer with a better quality of life. One of the questions I get when people seek advice about how to make the switch is: Can I get enough protein? The answer is: YES!
Protein: A Primer
Protein is made from amino acids which are the “building blocks” of both plant and animal-based protein. There are two groups of amino acids: essential and non-essential. Essential amino acids are the ones the body cannot produce and therefore need to be obtained through foods. Non-essential amino acids can be made in the body. All animal protein (milk, eggs, poultry, fish, seafood, and meat) contains all the essential amino acids. Tofu, buckwheat, and quinoa are plant protein sources that also contain all the essential amino acids. The other plant sources of protein contain some of the essential amino acids but not all. Therefore, it is important when you eat primarily a plant-based diet, you get your plant protein from a variety of sources to get all the essential amino acids. You can meet your protein goals on a carefully planned plant-based diet. Here are 6 plant-based protein sources to consider including in your diet:
Tofu: Tofu is made from soy and it comes in different textures: firm, extra firm, and silken. Each of these can be used in various recipes. Tofu does not have much flavor on its own, which makes it very versatile as it can be added to many foods and seasoned any way you like. Firm or extra-firm tofu can be cubed and marinated, browned in a pan or the oven, then added to stir fry, salads, and other dishes. Firm tofu can be crumbled and added to other dishes in place of ground meat or scrambled eggs. Silken tofu can be used to make sauces, desserts, or added to a soup. One cup of firm tofu has about 20 grams of protein, 1 cup of extra firm tofu has about 25 grams of protein and 1 cup of silken tofu has about 6-9 grams of protein.
Beans: Beans are a class of foods called legumes (other legumes are peanuts, lentils, and peas). There are many different types of beans: black, kidney, navy beans, pinto, roman, black-eyed peas, chickpeas (garbanzo beans), lima beans, fava beans, cannellini, and more. Beans are highly nutritious offering B vitamins, iron, and fiber. One cup of cooked beans has about 15 grams of protein. Beans can be used in soups, stews, and chilis. You can make beans into burgers, “meat” loaf, and sauces, and add them to salads, pilafs, and many other dishes.
Lentils: Lentils, as mentioned, are also part of the legume family. Different types of lentils can be used in a variety of recipes such as red, green, black, and brown. Brown lentils are probably the most common variety we see. Lentils can be used in soups and stews. Lentils can be made into veggie burgers, “meat” balls, and “meat” loaf. One cup of cooked lentils has about 18 grams of protein. Lentils are also high in fiber, iron, b vitamins, magnesium, and potassium.
Seitan: Seitan is made from wheat gluten (a protein found in wheat). This unique plant protein has a meat-like texture. Seitan does not have a lot of flavor on its own. It can be seasoned or marinated to your taste. Seitan can be used in stir fry, enchiladas, or as a sandwich filling. A ½ cup of seitan has about 21 grams of protein and is low in calories (104 calories per ½ cup).
Edamame: Edamame are immature soybeans. These beans can be eaten steamed or added to soups, salads, stir fry, and pilafs. They can be seasoned and roasted and eaten as a snack. One cup of cooked edamame offers 17 grams of protein. Edamame are also high in fiber and other nutrients.
Quinoa: Quinoa is a seed originating from South America. Quinoa is also very versatile and can be used in both sweet and savory dishes. Quinoa can be made into a hot cereal with added nuts and fruit or added to soups, stews, chili, or pilafs. One cup of cooked quinoa contains about 8 grams of protein, is high in fiber and B vitamins, and does not greatly impact blood sugars.