Protein is an essential nutrient, meaning our bodies do not produce it, and we have to get it from our diets. Proteins are made of amino acids, the building blocks of life. Our bodies use proteins to build and repair tissues and make enzymes, hormones, and other important chemical messengers. Proteins also provide structure for cells, muscle, and bone.
Protein is used for many other functions in your body, such as transporting nutrients through your bloodstream and helping your immune system fight infection. Amino acids help control blood sugar levels by regulating insulin production and breaking down carbohydrates into glucose before entering the bloodstream.
People should know that a vegan diet is prone to be deficient in several nutrients including protein. Especially for bodybuilders who prepare their own meal plans it’s important for them to eat a diet that includes protein because it helps you maintain lean muscle mass while losing weight or maintaining a healthy weight. Protein helps you maintain your metabolism, burning fat faster than if you were eating less protein or no protein at all.
What Is Plant-Based Protein?
Plant-based protein is made from plants like beans, peas, nuts, and seeds. It’s a great way to add more protein to your diet while helping the environment and animals! Some examples are beans and lentils, nuts and seeds, whole grains, leafy greens, soy products like tofu and tempeh, and even vegetables such as broccoli and spinach!
But is plant-based protein good?
Definitely Yes! Plant-based protein is an important part of a healthy diet, and the advantages of plant-derived protein are countless. It provides health benefits like lowering cholesterol levels and reducing blood pressure. It also contains all sorts of nutrients your body needs to grow strong. This includes vitamins A and C, iron, calcium, potassium, magnesium, and zinc.
Sources Of Plant-Based Protein
Protein is a vital component of every cell in our body. It is responsible for building muscle, repairing tissue, and maintaining our immune system. Protein also helps us feel full and satisfied after a meal, so we must get enough of it each day.
While there are many protein sources, plant-based sources are often the best option for vegans and vegetarians. And who hasn’t heard about the benefits of vegan protein? It can be incorporated into so many delicious foods. The following plant-based proteins will provide you with a decent combination of essential amino acids. However, it should be noted that most plant-based sources of protein have an incomplete amino acid profile on their own. I have linked my analysis of each of the following vegan protein sources’ amino acid profile alongside for your reference
- Chia seeds: Chia seeds are a great source of fiber and omega-3 fatty acids, and protein. One serving (1 tablespoon) contains 3 grams of protein.
- Quinoa: A cup of cooked quinoa has 8 grams of protein! ( check is quinoa a complete protein?)
- All beans: Beans are loaded with protein and fiber, making them a great option for vegetarians who avoid meat.
- Chickpeas: One cup of cooked chickpeas contains 20 grams of protein! (check Is chickpea a complete protein?)
- Hemp: Hemp contains high amount of phenlylalanine, cysteine and other essential amino acids but it lacks lysine ( check complete amino acid profile of hemp protein)
- Spirulina: 1 tablespoon of spirulina contains 4 g of protein! ( check is spirulina a complete protein?)
- Green Peas: Pea does contain some important essential amino acids but it lacks in methionine and cysteine ( check amino acid profile of green peas
- Seitan: It contains all the essential amino acids except for lysine just like chickpeas. ( check amino acid profile of seitan)
- Brown rice: It contains essential acids such as phenylalanine, tyrosine, and leucine but it lacks in lysine( check amino acid profile of brown rice)
- Soy products: Tofu, tempeh, edamame beans, and miso all contain some amount of soy protein, which is thought to help lower cholesterol levels and protect against certain cancers.
- Almonds: Almonds are packed with good fats and have 2 grams of protein in every ounce!
Benefits Of Plant-Based Protein
If you’re finding ways to get more protein in your diet, look no further. Plant-based protein sources are the best way to ensure that you’re getting the nutrients and vitamins you need to keep your body healthy.
1. Helps in Muscle Repair
We all know getting enough protein is important, especially if you’re a strict vegan who’s trying to build muscle. But what if we told you that eating a plant-based diet can help you build muscle faster?
It’s true! That’s because plant-based proteins are full of amino acids, which are the building blocks for our muscles. Our bodies are full of amino acids, too—they’re what make up most of our cells and their structures. Adding those extra amino acids from plant-based proteins can help you quickly develop healthier muscles when building up your workout routine.
2. Helps In Weight Loss
It’s true! Plant protein benefits you and helps you drop pounds.
Plant-based protein is one of the best ways to help you lose weight because it’s low in calories and high in fiber. When you eat high-fiber food, your body doesn’t absorb as many calories. When you eat something with much fiber, you’re getting more bang for your caloric buck!
Plus, plants are packed full of vitamins and minerals that help keep your body healthy and strong—and they’re good at helping you feel full longer so that you don’t overeat (or overdrink).
3. Decreases Risk Of Diseases
The secret to a healthy lifestyle is found in plants. In fact, the buzzword of the year is “plant-based protein.” It’s no secret that plant protein is good for you: it decreases your risk of diseases like heart disease, diabetes, and cancer.
Plant-based proteins are so good for you because they contain fibers, antioxidants, vitamins, and minerals that can help prevent or manage chronic diseases like cancer, cardiovascular disease, and diabetes.
In fact, according to a study recently published in The Journal Of Nutrition, eating more plant-based proteins can reduce your risk of dying from heart disease by about 30%.
4. Builds Immunity
Sick of being sick? Sick of your body feeling like a war zone? You’re not alone, and the solution is simple: plant-based protein. Plant-based protein is an essential part of a balanced diet. It helps you stay healthy and fight off sickness, and it’s also high in fiber, which keeps your digestive system functioning well.
This amazing food helps you fight sickness by providing your body with the necessary nutrients required to stay stronger. Plant-based protein is also high in fiber, which can help reduce inflammation in your body. And don’t forget: Plant-based protein is also a great source of antioxidants, which can help protect against cell damage caused by free radicals.
5. Keeps You Fuller For A Longer Period
Plant-based protein is a great way to fuel your body with nutrients that keep you feeling full, energized, and healthy. It is a perfect choice for those looking to control their cravings and maintain their blood sugar levels. The combination of nutrients in this energizing source of protein will give you the energy you need to get through your day!
This energizing source of protein packs a powerful punch with its combination of nutrients to help you feel fuller for longer because it has a low glycemic index (GI). This means that it doesn’t spike your blood sugar levels like other sources of carbs do—which means fewer cravings!
The plant-based protein craze has hit the market like a ton of bricks, and we’re not mad about it. In a world where people are obsessed with protein, it’s easy to fall into the trap of thinking that meat is the only source to get protein. But there are plenty of other sources of protein out there.
Plant-based protein is just as important, and there are many ways to incorporate it. If you feel like you are not getting enough protein through your diet you can support your diet with budget friendly protein supplements that are available in market. Plant-based protein is also a good option for lactose-intolerant people with other digestive issues with dairy products.