The 20 grams you offer in a 3-ounce serving are about 60 percent more than what you'll get from tofu. This is about the same amount of protein that chicken contains. Many experts agree that a well-planned meatless diet can provide you with all the nutrients you need, including protein (1, 2, 3,. Plant-based diets are also linked to several other health benefits, such as lower blood pressure, better regulated blood sugar levels and a healthier heart (17, 18, 19, 20).
For this reason, several health organizations recommend increasing the amount of plant-based proteins in our diets (21, 22, 2). While well-planned vegan diets comprised mostly of minimally processed foods are considered beneficial for all stages of life, those that include large amounts of ultra-processed plant foods are not (24, 2) Poorly planned or highly processed vegan diets can also increase the risk of nutrient deficiencies, especially vitamin B12, iodine, iron, calcium, zinc and long-chain omega-3 (26, 27, 2) There are 20 amino acids found in nature that your body can use. to produce proteins. Of these 20 amino acids, 9 are considered essential, meaning your body can't produce them on its own, so you must get them from your diet.
Also known as wheat meat or wheat gluten, it contains approximately 25 grams of protein per 3.5 ounces (100 grams), making it one of the richest plant-based protein sources available (3). Tofu, tempeh and edamame come from soybeans and are especially popular in East Asian cuisine). Fortified nutritional yeast is also an excellent source of zinc, magnesium, copper, manganese and all B vitamins, including vitamin B12 (4). Green peas contain nearly 9 grams of protein per cooked cup (160 grams), which is equivalent to just over a cup (237 ml) of cow's milk (58.5).
A 2-tablespoon (14-gram) serving provides 8 grams of complete protein, in addition to covering 22% of daily iron requirements and 95% of daily copper requirements. (60). According to some laboratory and animal studies, phycocyanin, a natural pigment found in spirulina, also appears to have powerful antioxidant, anti-inflammatory and anti-cancer properties (61, 62, 6). Sprouting also seems to increase the content of soluble fiber, folic acid, vitamins C and E, and beta-carotene.
It may also slightly reduce gluten, which may improve digestion in people with gluten-related disorders (72, 7). However, keep in mind that soy milk and soy don't naturally contain vitamin B12, so I recommend choosing a fortified variety. 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 best plant-based proteins (8). Half an ounce (16 grams) of this complete source of plant-based protein provides 8 grams of protein and 3 grams of fiber (4).
It can be difficult to meet daily protein needs by consuming only plant-based proteins, as they are less efficient sources of protein per calorie. That said, certain plant foods contain significantly more protein than others, and both new and old studies suggest that high-protein diets may promote muscle strength, fullness and weight loss (5, 6,. 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. Although technically a grain, sweet corn is another common food that contains about the same amount of protein as these protein-rich vegetables (10).
Recent research published in JAMA Internal Medicine found that replacing some of the protein in eggs and red meat in the diet with vegetable proteins may reduce the chances of premature death. However, animal-based protein sources tend to have higher amounts of protein per serving, helping to meet nutritional needs.