Diet and NutritionFood

7 Sources of Plant-Based Protein

Introduction

Maintaining a healthy lifestyle has now become the foremost priority
of the people. Protein is one of the most vital macro-nutrient required
by the human body.

Considering how important protein is for our survival, it is advised to
consume adequate amounts of protein in our daily diet. Studies suggest, that the daily dose of protein should be roughly around half the amount of carbohydrates consumed.

Sources pf plant-based protein

Selection of healthy source of protein has today become a common
argument. Both, whether from plant-based sources or animal-based
sources, have their own benefits. Some people argue that animal
based sources can cause cholesterol deposition in their arteries, leading to cardio-vascular disorders. While others show their concern regarding lack
of essential amino acids and lesser amount of protein per serving in
plant based sources.

Various studies show that a properly planned vegetarian diet can
provide all the essential nutrients required by the body.

Here is the list of 7 of the best sources of plant-based protein sources in terms of, high
amount of protein per serving.

1) Seitan

Seitan tops the list with 25g protein per 100g serving. It is quite
popular among vegetarians and vegans. It is made of gluten, which
is the primary protein of wheat.

It is also referred as wheat meat, which is obviously evident from the
above picture. It is a very good source of selenium. The best thing
about seitan is, it is low in carbohydrates. It can be cooked,
seasoned or used as a substitute of meat in vegetarian dishes.
However, the consumption of seitan is not advised to those with
allergy to gluten or those suffering from celiac disease.

2) Tempeh

It is a soy based product, basically made out of fermented soya
bean. Then the fermented soya beans are pressed into a cake. Each
serving of 100g temphe contains 19g of protein. It is also a cholesterol
free meat alternative.

Due to fermentation the phytic acid in soyabeans breaks down,
which helps in digestion( acts as a natural probiotic).

3) Edamame

These are whole, immature soybean pods. Their origin can be
traced back to Asia. Edamame is a popular snack in western
countries. It is mostly consumed as a frozen food. 100g of edamame
pod contains 11g of protein.

Edamame beans as a source of plant-based protein

They can be salted and eaten raw as salad or can be added to
soups. They are popular sources of plant-based protein.

4) Tofu

Tofu, is another soy based product. Originating back in China,
the manufacturing process is quite similar to cheese making.
Condensed soy milk is pressed into solid blocks. Each serving of
100g tofu contains 9g protein.

Tofu cubes in bowl and parsley

Unfortunately tofu also contains several anti nutrients. Trypsin
inhibitors and phytates are some of the anti nutrients. Although
sprouting soybeans could be of great help in significantly reducing
the anti nutrients.

5) Chickpeas

Though high in protein content, they bag fourth place in the list as
they are high in calories. Each serving of 100g chickpeas contain
19g of protein, along with that there`s an addition of extra 348
calories.

Chickpeas are also rich source of fibre, which makes them a filling
food.

6) Lentil

They falls under the category of gut friendly foods. They are rich in protein as well as slow digesting carbohydrates. It also contains approximately 9g of
protein per 100g of serving.

Lentil- Source of plant-based protein

Lentils are a common part of Indian diet. They are a good source of
Vitamine B, iron, magnesium, zinc and plant based fiber. Consuming
lentils protects against chronic heart diseases, as they are rich in
phytochemicals.

7) Teff

Ethiopian super grain which has now started gaining popularity in
our country too. Despite of its small size, this grain is packed with a
lot of fiber and protein. A serving of 100g teff will provide
approximately 4g of protein.

Teff- Source of plant-based protein
Teff, the world’s smallest grain

Cooked in water, teff is a great breakfast cereal option. Teff is rich in
Vitamin C, whereas most grains lack Vitamin C.

That concludes our list of the top 7 sources of plant-based protein that are available.

Conclusion

In the midst, of the COVID-19 pandemic, the world has undergone
a reduction in consumption of animal based products. Plant-based
products are gaining tremendous popularity.
Plant-based sources are rich in protein as well as low in calories.
Potential risk of harmful effects is much lower in case of plant-based
sources.
These features put plant-based food ahead of animal based food.

Written By,

Prajwal Tyagi,

Student, NIFTEM

Also, to read a quick recipe on vegan ice-cream, click HERE.

Vegan Ice-Cream in 10 Minutes

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