What is Plant Protein?

What exactly are plant based proteins one may ask? Plant proteins are proteins that are found in plants only, not from fish or animals. These proteins are in a variety of plants, but the majority come from seeds or nuts. Some of them include beans, tofu, lentils, chickpeas, quinoa, nuts, potatoes, chia seeds and certain vegetables, to name a few.

Nutritional Benefits of Plant Protein

A big benefit to plant-based protein is the fiber it provides. Fiber helps regulate the body’s sugar use, keeps our hunger and blood sugar in check, and helps food move through our digestive system with regularity. Quantity of protein is only part of the battle, as quality plays a big role too.  We rely on the protein in food to get the nine essential amino acids our bodies need. Meat protein and plant protein both carry these essential, but plant protein comes in a healthier way.

Health Benefits

While some lean meats provide a great source of protein, unlike plant protein, many also provide the undesirable saturated fat we don’t want or need. This fat can contribute to inflammation in our bodies. Plant protein contributes to the risk of lots of chronic disease such as:

• Heart disease
• High blood pressure
• High cholesterol
• Type 2 diabetes.

The American Heart Association https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health reports that eating less meat decreases the risk of these chronic diseases, helping us to be healthier.

Types of Plant based Proteins

When we eat a variety of plant-based protein, we get every essential amino acid that your body needs. 

Good sources of plant-based protein include:

• Legumes: Lentils, split peas, chickpeas (also called garbanzo bean), mung beans, peanuts
• Beans: All beans contain a lot of protein, but the one with the most is the soy bean
• Nuts: Brazil nut, almond, walnut, cashew, pecan, pistachio, hazelnut
• Processed: Tofu, seitan, tempeh, texturized vegetable protein (TVP)
• Seeds: Hemp, chia, squash, sunflower, flax, sesame, poppy
• Vegetables: Potato, Brussels sprouts, corn, green peas, broccoli, avocado, asparagus, spinach, broccoli rabe

Now a days there are also many protein powders that provide all the essentials in one scoop. A few that I have tried and like for different reasons are…

https://lynnstenvick.epicure.com/en-us/product/power-up-vanilla-protein-blend

This one above is very smooth and is excellent in any baked products you’d like to add it to. Think muffins, pancakes, breads, cookies and oatmeal.

https://www.walmart.com/ip/Garden-of-Life-Organic-Plant-Protein-Greens-Powder-Vanilla-Shake-20g-Protein-1-1lb-17-4oz/197774486?classType=REGULAR&athbdg=L1103&adsRedirect=true

This one above is one I like too. Although this I only use in my smoothies.

Along with being good for you, plant based proteins can be a more budget friendly alternative to many meats. (Not counting the protein powders) With the prices of everything, especially groceries, continuing to rise, this would be a great way to add a meatless day to your rotation, or just try something new