Whether you're a vegetarian or just looking to mix up your protein intake with a healthy variety of plant protein, soy is no longer one of the healthiest choices. In fact, most of the soy on the market comes from genetically modified seeds, which have been designed to resist chemical pesticides—and kill the pests themselves, making the plants technically pesticides. Not exactly appetizing! Beyond that, soy can alter your hormone levels, which can lead to a number of health risks. But still, soy dominates our food choices, and particularly in the plant protein category—from high performance protein powders and energy bars to veggie burgers, dogs, and other mock meats. So how do you still get the benefits of a plant protein while also avoiding soy? Try these 5 alternatives:
- Hemp: The hemp seed is getting a lot of notoriety lately because of its incredible health benefits. It's loaded with an especially beneficial ratio of the essential fatty acids Omega 3 to 6; it also contains a good chunk of plant fiber, which is an important part of every diet. But it's the incredibly digestible protein that makes hemp so loved by athletes, vegetarians, and everyone in between. Along with a wallop of amino acids and antioxidants, hemp is one of the highest protein plant foods available. A couple spoonfuls of organic hemp seeds will do the trick, or if you’re a smoothie lover, mix in a high quality hemp protein powder to up your daily protein intake.
- Chia: A tiny, unassuming seed, the chia is actually quite a nutritious powerhouse! Like the hemp seed, chia contain lots of healthy omega fatty acids, antioxidants, and fiber, along with a complete and highly digestible protein. It also absorbs a lot of liquid—as much as 12 times its weight—making it an excellent choice in hydration and helping you to feel full longer.
- The bean: Take your pick from the legume and bean family and you're making a healthy choice: black beans, kidneys, lentils, chickpeas—they all taste great, are incredibly versatile, and pack a protein punch. You also get important vitamins, minerals, amino acids, and fiber in beans, making them an excellent choice in supporting your overall health. Worried about gas? Don't be. The more you eat beans, the less gas you'll have, and you can avert it by rinsing off the cooking water before eating. Note: Avoid pre-cooked canned beans as the cans often contain the harmful chemical BPA (bisphenol-A). Soaking and cooking dried beans instead is a healthy and inexpensive, too!
- Quinoa: Technically a seed, quinoa has earned a spot in the grain category as it cooks up fluffy and tender like rice. It’s got a wonderfully delicious, nutty flavor and boasts a 16.2 percent protein profile—more than any other grain. Use it in place of rice, and mix with beans for a completely delicious high protein meal.
- Greens: While you may think of spinach, kale, and broccoli as side dishes or ingredients in meals, they actually stand out on their own as powerfully dense superfoods. Loaded with vitamins, minerals, and antioxidants, they support a healthy immune system and fight damage from free radicals. They're also an excellent source of dietary fiber, and here's something else you might not have known about these veggies: they also contain a good bit of protein. You'd have to eat more than might be doable in any one sitting to satisfy your RDA of protein (40-60 grams per day for adults), but adding greens to a well-balanced diet can boost your daily protein intake while also providing you with plenty more healthy benefits.
Health Risks of Soy Consumption
Soy is a popular plant-based protein; however, some people choose to avoid it because of concerns about GMOs and their potential effects on hormone levels. Luckily, there are many soy-free vegan protein options that are nutritious and diverse.
Read more: Soy Free Protein Powder: Finding Alternatives
Top Soy-Free Vegan Protein Sources
Hemp seeds, chia seeds, beans, quinoa, and even greens offer excellent protein content without the drawbacks of soy. Whether you're adding hemp protein to a smoothie or mixing quinoa with beans for a complete meal, these soy-free options provide the essential amino acids and nutrients your body needs.
Hemp Seeds: A Source of Essential Nutrients
Rich in Omega-3 & Omega-6 fatty acids, hemp seeds promote heart health. They are rich in fiber for digestive support, making them ideal for athletes or those aiming to increase their protein intake.
Simple Ways to Enjoy Chia Seeds
You can add them to salads, mix them into smoothies, or make chia pudding by soaking the seeds in almond milk overnight. Their ability to absorb liquid makes them great for hydration, and their fiber content helps you feel full for longer.
The Power of Legumes: Health Benefits and Recipes
Legumes, such as lentils, chickpeas, black beans, and kidney beans, are fantastic soy-free protein sources. They are full of essential vitamins, minerals, and fiber that support overall health. For meal ideas, try adding lentils to soups, mixing chickpeas into salads, or creating bean-based veggie burgers.
Quinoa: A Complete Protein for Vegans
Quinoa is often considered a grain, but it’s technically a seed and a complete protein, meaning it provides all nine essential amino acids. With its nutty flavor and fluffy texture, it’s a great alternative to rice. Pair it with beans for a protein-packed vegan meal. Rich in fiber, iron, and magnesium, quinoa is a true nutritional superstar.
Superfoods for Plant-Based Diets
When you think of protein sources, greens like spinach, kale, and broccoli might not immediately come to mind, but they should! While they can’t provide all your protein needs in a single serving, adding them to meals can boost your nutrient intake and help maintain a balanced, soy-free diet.
Alternatives to Soy Protein Powders
Hemp, pea, and brown rice protein powders are all excellent alternatives. Each has its own benefits. These powders blend well in smoothies and provide a clean source of plant-based protein.
How to Prepare Beans for Optimal Health
Cooking beans from scratch is better for your health. For a healthier option, soak dried beans overnight and cook them in fresh water instead of using canned beans. This method also reduces the compounds that cause gas, making beans easier to digest.
Read more: 3 Soy-free Homemade Veggie Burger Recipes
Soy-Free Meal Prep Ideas
Incorporate hemp seeds into your morning smoothie, use quinoa as a base for a protein-rich salad, or make a batch of lentil soup for the week. Preparing meals ahead of time ensures you always have a healthy, protein-packed option on hand.
