8 Great Sources for Plant Proteins
July 06, 2018Where do you get your protein? It’s the question all vegans face at some point or another. Here are your answers!
Whether you are looking for a powder base or a food base, plant proteins are becoming more popular. People are looking for healthier options for their bodies and eating a cleaner, more natural diet. Plant proteins are not boring options, and they are not just for vegans or vegetarians. Whether you are looking for a quick bump of protein in your diet that is not an animal protein or you’re wanting more balance in your protein intake, here are my top 8 plant proteins that can be easy additions to your daily diet.
1. Oatmeal
I know, carb haters are thinking, “protein source?” But yes! Steel cut oats have approximately 5 grams of protein in ¼ cup serving of dry oats. So, toss some dry oats into your smoothie or cook some up. Steel cut oats will satisfy your hunger without spiking your blood sugar and help diminish cravings.
2. Almonds & Nuts
Boom! About 6–9 grams in ¼ cup serving! Almonds are loaded with magnesium, Vitamin E, and your good fats. You can eat in nut form, grind it into flour, pulse it for a texture complement, or blend into a nut butter. Nuts provide a great daily source of protein.
3. Spinach
Spinach is another protein item that can be utilized outside of salad. Smoothies, soups, sandwiches are the most popular non-salad usage of spinach. You want to keep this veggie close by because it pops a powerful punch of Vitamin A and C. It also contains fiber. And 1 cup of raw spinach has 1 gram of protein, and 1 cup cooked has approximately 6 grams. So, it has a versatile boost of protein that you can add into your diet pretty much whenever you like.
4. Hemp Seeds
These little seeds can aid in a quick protein boost rather quickly. Approximately 3 tablespoons of hemp seeds is equivalent to 10 grams of protein. So even if you add a tablespoon here and there, you are getting a little boost. Add them to smoothies, soups as a thickening agent, on top of salads, and in desserts. You get the point. You can add hemp seeds to almost anything. You can even make hemp seed milk. Containing Omega-3 fatty acids makes these little guys heart healthy.
5. Edamame
Steamed or boiled, edamama will give you around 18 grams of protein per cup! They are a great snack during the day; they contain all essential amino acids plus some vitamins and minerals. They can help lower blood pressure, and, because they are low on the glycemic index, they don’t spike your blood sugar.
6. Beans & Lentils
One cup of these will give you an additional 15–18 grams of a protein boost throughout your day. Use in soups, salads, veggie burgers, or a heart-healthy quinoa dish. They are nutrient dense, filling, and are ever so versatile.
7. Spirulina
A little green algae in your life never hurt anyone. One tablespoon of spirulina adds approximately 7 grams of protein to your diet. So, toss in your morning smoothie, or mix it up in some water. You can achieve some great benefits as well. Decreased blood pressure and cholesterol, increased weight loss and energy, and an antioxidant to name a few!
8. Plant-based Protein Powder
A widely sourced daily protein boost will be your plant-based protein powders and nutrition bars like the kind Sunwarrior offers. For clean protein to add to that smoothie, shake, or recipe, or for an on-the-go protein bar, Sunwarrior has you covered.
Protein, it is everywhere you least expect it. Be your own foodie and let your inner chef come out to play. In no time, you will find you can nourish yourself on a daily basis with a wide array of plant-based proteins that will satisfy not only the vegan in you but also the part of you who has unwanted cravings!