Plant Based Protein

Protein is the building block for maintaining and growing new cells. And your body doesn't store it, so you need to eat some everyday. Your hair and nails are composed of primarily protein. Red blood cells contain a type of protein that carries oxygen throughout the body. Your digestion also depends on protein because it is used to make digestive enzymes. The combination of protein and fiber keeps you full longer and can be part of a healthy weight management plan. The most well known protein sources are animal based meats and seafoods, dairy and eggs. Here are some plant based protein options. As always, it's best to consume these organically if you can.

Green Peas

Green peas are a great source of protein. They contain 9 grams of protein per cup of cooked peas. You can also find pea protein in protein powders. Green peas are a great source of vitamins, minerals, anti0xidents and fiber. Because they contain antioxidants, they are anti-inflammatory and can help strengthen your immune system and reduce the risk of inflammatory diseases like diabetes and heart disease.

Lentils

Lentils are full of fiber and protein. Because of the high amount of fiber they contain, the carbohydrates in them are released slowly. They contain 18 grams of protein per cooked cup and provide about a third of the recommended daily amount of fiber. Lentils also contain folate, iron and potassium. They are easy to incorporate into your diet because of the many ways you can add them to your food.

Beans

Most types of beans contain a high amount of protein (15 grams per cooked cup) and fiber per serving. Pinto and black beans are the most common beans. Diets rich in beans and legumes are known to provide many health benefits. Black beans contain minerals that can contribute to bone strength. They are low in sodium which can help lower blood pressure. Pinto beans contain a large amount of vitamin B1, iron and magnesium. The fiber in black and pinto beans feed the healthy bacteria in your gut.

Quinoa

Quinoa is an ancient seed that contains all essential amino acids needed by your body. Although technically a seed, people on strict no grain diets don't eat quinoa. The essential amino acids in quinoa are the building blocks of the proteins that make up your muscles, bones, skin, and blood. One cup of cooked quinoa contains 8gm of protein. It is gluten free and loaded with fiber.

Protein Pastas

Thanks to the low carb diet trend, there are more and more pasta options that contain a higher amount of protein than regular pasta. Peas, chickpeas, edamame, and lentils are some of the high protein plants that are added pastas to make them higher in protein and lower in carbs.

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