What are the best legume-based protein sources?

The 15 best legumes with the most protein: soy. Soy is a legume, but it's such a good source of protein that we had to top the list of vegetables with it. Lentils are the only beans that don't have to be soaked before being prepared. Legumes such as beans, peas, lentils and peanuts are an underused source of quality dietary protein around the world.

Legume production requires less land, water and greenhouse gas emissions than animal protein sources, such as meat and dairy products. Over the past three decades, global consumption of legumes per capita has stagnated, while meat consumption has increased to unsustainable levels. There is growing evidence to suggest that global changes towards diets rich in plant-based protein sources, such as legumes, and low in meat would significantly reduce total greenhouse gas emissions from agriculture. There are other plant-based foods that also contain significant amounts of protein that you might consider including in your diet.

Seitan provides about 25 grams of protein per 3.5 ounces (100 grams), so it's also one of the richest sources of plant-based protein. Also known as wheat meat or wheat gluten, it contains about 25 grams of protein per 3.5 ounces (100 grams), making it one of the richest vegetable protein sources available (3). That said, certain plant foods contain significantly more protein than others, and new and old studies suggest that high-protein diets may promote muscle strength, feelings of fullness and weight loss (5, 6,. Some plant-based foods with the highest protein content are beans and legumes, which you can mix in salads or in salad dressings, sauces or sauces.

Red, black beans, pintos and most other bean varieties are extremely important staple foods in all cultures and contain high amounts of protein per serving. Most people are aware of the importance of getting enough protein, but many of the protein-rich foods that are commonly consumed are animal products, such as meat, poultry, fish, eggs, yogurt, milk and other dairy products. While moving from animal protein to legumes would have substantial benefits for the climate, the researchers point out that it may not meet all nutritional requirements, especially in low-income environments where food availability and variety are limited. With 5 grams of protein and 10 grams of fiber per ounce (28 grams), chia seeds definitely deserve their place on the list of the top plant-based proteins (8).

For example, some brands of almond protein powder contain 20 grams of protein per third of a cup. Many plant-based proteins are considered “incomplete proteins” because they lack at least one or more of the nine essential amino acids. Half an ounce (16 grams) of this complete source of plant-based protein provides 8 grams of protein and 3 grams of fiber (4). When most people think of the best plant-based sources of protein, beans and tofu are the first, and perhaps the only, foods that come to mind.

Protein powders are an easy way to increase the protein content of smoothies, pancakes, savory soups, and treats such as puddings or frozen popcorn. Soy foods, such as tofu, tempeh, edamame and soy milk, are also among the best sources of plant-based protein because they are also complete proteins.

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