How to eat enough protein with a plant-based diet. Food Network Healthy Food: Recipes, Ideas and Food News
Plant-based diet are increasingly popular. But with their widespread appeal, there are growing concerns about how to get enough protein while eating plant-based foods. While it’s true that plants do contain protein, it’s not always a one-to-one comparison with foods made from animals. That said, it is possible to eat a balanced diet with enough protein and amino acids without resorting to animal-based foods. If you are plant based and interested in proteinHere are six things to consider.
Protein needs vary according to your weight and how often do exercise. The minimum amount of protein needed for a healthy 150-pound adult is 55 grams per day. Growing children, active adults, seniors and athletes can claim than. Read labels and pay attention to the protein content of foods you regularly consume. Tracking this information is a useful way to gauge your protein intake.
Amino acids are the building blocks of protein, and the body uses them to build muscle, support immunity, and regulate metabolism. A group of nine amino acids found only in protein-rich foods, and getting adequate amounts of this essential amino acid (EAA) is paramount to a plant-based diet. Most foods of animal origin contain all of the EAA, but this is not true for most plant-based foods (even those with higher amounts of protein). Engaging in a variety of plant-based foods is key to making sure you’re getting enough EAA.
Nuts and seeds that are often overlooked are plant-based proteins. Pistachios are the nut with the highest protein content, and nuts such as chia and hemp can significantly contribute to protein requirements when consumed regularly as part of a balanced diet.
Avoid “eating protein” for just one meal (most people eat protein for dinner) and skip protein-rich foods for the rest of the day. Since amino acids are not stored in the body for later use, it is ideal to eat protein with each meal, so that your body can benefit from consuming amino acids throughout the day.
Soybeans get one bad rap, but it is one of the best plant-based sources of protein. It contains all nine EAAs, and the added tofu provides about 4 grams of protein per ounce (one ounce of chicken breast contains about 7 grams). It’s also flexible, affordable, and easy to find. Whether you choose tofu, tofu or soy products like vegan meat alternativesSoybeans are the winners in the protein arena.
Beans, lentils, peas, and peanuts are healthy beans that are packed with plant-based protein. Eating a diet rich in whole grains and legumes can help ensure you get enough EAA.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer, and owner of Dana White Nutritionspecializes in culinary and sports nutrition.
* This article was written and/or reviewed by an independently registered dietitian.