Eating healthy sources of protein is important for your health because protein is made up of amino acids that your body uses for almost every internal process. There are 20 amino acids in your body. Eight of these are called essential amino acids and cannot be produced by your body. You can only get them from your diet. Animal sources of protein include fish, eggs, raw dairy and meat product. Some plant foods also contain substantial amount of protein and have a large number of other benefits. There are many great plant based protein options, but here are some of my favorites.
Lentils
Lentils contain almost 18 grams of protein per serving. They contain all 20 amino acids, but not enough of two of them to meet your body's needs. If you are doing a completely plant based diet heavy in lentils, you could add some healthy nuts to round out your supply of amino acids. In addition, lentils are one of the most fiber-rich foods you can find. They contain both soluble and insoluble fiber. Lentils may also help you feel more energized because they are full of slow burning complex carbohydrates, fiber, and iron.
Black Beans
Black beans have all but 1 of the 20 amino acids found in animal based foods. And they contain 14 grams of protein per serving. Besides protein, black beans provide lots of soluble and insoluble fiber. The combination of both types of fiber can decrease your risk of many chronic diseases and help you stay fuller, longer. Black beans also contain magnesium which is used over 300 enzymatic reactions in the body including metabolism. Black beans are just one type of bean that is a great plant based protein option.
Green Peas
Green peas contain 9 grams of protein per serving along with lots of fiber. The fiber in them may improve digestion and help keep your intestines healthy. Because of their high fiber content, green peas can also help to regulate your blood sugar. This is important for people with diabetes, but it also affects those who do not have this disease. Spikes in blood sugar levels can affect your energy, memory and other parts of the body. A serving also contains your daily recommended vitamin D.
Quinoa
Quinoa is often referred to as an “ancient grain,” although it’s technically not a grain at all. It is a seed that you use similarly to barley. It contains 8 grams of protein per serving and contains all essential amino acids. Quinoa contains almost double the amount of fiber as other grains. It also contains iron which helps keep your red blood cells healthy. Iron carries oxygen from one cell to another and supplies oxygen to your. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. It is a great substitute for rice and can used as part of a main dish or as an ingredient in a healthy salad.
Wolfberries
Also known as goji berries, these dried red berries have been used in traditional Chinese medicine for more than 2,000 years. A 1/4 cup contains 9 grams of protein and all essential amino acids. They have a potent nutrient profile including more vitamin A than the recommended daily allowance. They are rich in antioxidants and by weight, contain about as much vitamin C as fresh lemons and oranges. Goji berries also have a low glycemic index (GI) which means they will not elevate your blood sugar level. Wolfberries are a wonderful plant based protein option.
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