The growing popularity of plant-based proteins, and why?

An increasing variety of plant-based proteins are becoming accessible for those looking to decrease their consumption of animal-derived foods. Ingredients such as soy, pulses, nuts, and spirulina contribute to a flavorful and high-protein meal.

Individuals may adopt a vegan diet for health, ethical, or religious reasons. The Academy of Nutrition and Dietetics indicated in 2016 that vegetarian or vegan diets could meet all nutritional needs for adults, children, and those who are pregnant or breastfeeding.

However, ensuring adequate intake of protein, vitamins, and minerals can be more challenging for those who abstain from meat and animal products. Proper planning is essential to obtain sufficient protein, calcium, iron, and vitamin B-12, which are typically derived from animal products in an omnivorous diet.

Continue reading for a compilation of some of the finest plant-based protein sources. The discussion includes a comparison of animal and plant proteins, and the potential of plant-based protein powders as effective protein sources.

Certain plant-based foods are outstanding sources of protein and other nutrients, often lower in calories compared to animal products.

Some plant foods, like soybeans and quinoa, are complete proteins, meaning they contain all nine essential amino acids required by humans. Others lack some of these amino acids, making a diverse diet crucial.

Here is a list of nutritious, plant-based foods with a high protein content per serving:

1. Tofu, Tempeh, and Edamame

Soy products are some of the richest sources of protein in a plant-based diet. The protein content varies depending on the preparation of the soy:

- Firm tofu (soybean curds) contains about 10 grams of protein per half cup.

- Edamame beans (immature soybeans) contain 8.5 grams of protein per half cup.

- Tempeh contains about 15 grams of protein per half cup.

Tofu can adopt the flavor of the dish it's prepared in, making it a versatile addition to any meal.

Tofu can be used as a meat substitute in a favorite sandwich or soup. It's also a popular alternative in dishes like kung pao chicken and sweet and sour chicken.

These soy products also have high levels of calcium and iron, making them healthy substitutes for dairy products.

2. Lentils

Red or green lentils are rich in protein, fiber, and essential nutrients, including iron and potassium.

Cooked lentils contain 8.84 grams of protein per half cup.

Lentils are an excellent protein source to incorporate into lunch or dinner. They can be added to stews, curries, salads, or rice for an additional protein boost.

3. Chickpeas

Cooked chickpeas are high in protein, with about 7.25 grams per half cup.

Chickpeas are versatile, suitable for hot or cold dishes, and there are numerous recipes available. They can be added to stews and curries or seasoned with paprika and roasted.

Hummus, made from chickpea paste, can be spread on a sandwich as a nutritious, protein-rich butter substitute.

4. Peanuts are abundant in protein, healthy fats, and can contribute to heart health. They contain approximately 20.5 grams of protein per half-cup serving.

Peanut butter also boasts a high protein content, with 3.6 grams per tablespoon, making sandwiches with peanut butter a nutritious protein-rich snack.

5. Almonds provide 16.5 grams of protein per half-cup. They are also a significant source of vitamin E, beneficial for skin and eye health.

6. Spirulina, a type of blue-green algae, offers about 8 grams of protein per two tablespoons. It's also packed with nutrients like iron, B vitamins (except B-12), and manganese.

Spirulina can be purchased online in powder or supplement form and can be mixed into water, smoothies, or juices. It can also be sprinkled over salads or snacks to boost protein intake.

7. Quinoa is a protein-rich grain and a complete protein source. One cup of cooked quinoa contains 8 grams of protein.

This grain is also loaded with other nutrients, such as magnesium, iron, fiber, and manganese, and is incredibly versatile.

Quinoa can replace pasta in soups and stews, be sprinkled over salads, or serve as a main dish.

8. Mycoprotein is a fungal protein. Products made from mycoprotein typically have about 13 grams of protein per half-cup serving.

Often marketed as meat alternatives, mycoprotein products come in various forms, like "chicken" nuggets or cutlets. However, they may contain egg white, so it's important to read labels carefully.

A small percentage of individuals may be allergic to Fusarium venenatum, the fungus used to produce the mycoprotein brand Quorn. Those with mushroom allergies or multiple food allergies should consider alternative protein sources.

9. Chia Seeds

Chia seeds are low-calorie foods packed with fiber and heart-healthy Omega-3 fatty acids. They are a complete protein source, providing 2 grams of protein per tablespoon.

Consider adding chia seeds to a smoothie, sprinkling them over plant-based yogurt, or soaking them in water or almond milk to create a pudding.

Chia seeds can be purchased at certain supermarkets, health food stores, or online.

10. Hemp Seeds

Like chia seeds, hemp seeds are a complete protein source, offering 5 grams of protein per tablespoon. They can be utilized similarly to chia seeds and are also available for purchase online.

11. Beans with Rice

On their own, rice and beans are incomplete protein sources. Combined, they create a classic dish that delivers 7 grams of protein per cup.

Serve rice and beans as a side, or blend rice, beans, and hummus, then spread it on Ezekiel bread, made from sprouted grains, for a hearty, protein-rich meal.

12. Potatoes

A large baked potato provides 8 grams of protein. Potatoes are also rich in other nutrients like potassium and vitamin C.

For a tasty and healthier alternative to buttered potatoes, add 2 tablespoons of hummus, which adds about 3 grams of protein.

13. Protein-rich Vegetables

Several dark-colored, leafy greens, and vegetables are good protein sources. Alone, they don't meet daily protein needs, but combined with other protein-rich foods, they can boost protein intake.

A single medium stalk of broccoli has about 4 grams of protein.

Kale provides 2 grams of protein per cup.

Five medium mushrooms have 3 grams of protein.

For a protein-filled meal, try a salad of baby greens sprinkled with quinoa.

14. Seitan

Seitan is a complete protein created by combining wheat gluten with a variety of spices. Its high wheat content means it should be avoided by individuals with celiac disease or non-celiac gluten sensitivity. For others, it serves as a nutritious, protein-packed alternative to meat.

When seitan is cooked in soy sauce, which is high in the amino acid lysine, it becomes a complete protein, providing 21 grams per one-third cup.

15. Ezekiel Bread

Ezekiel bread is a nutrient-rich substitute for traditional bread, made from barley, wheat, lentils, millet, and spelt. It's an excellent option for those who love bread and want a healthier way to enjoy toast or sandwiches.

Ezekiel bread contains 4 grams of protein per slice. For an added protein boost, try toasting Ezekiel bread and topping it with peanut or almond butter.

Protein supplements are a popular nutritional aid. Some protein powders derive from plants and, depending on the plant sources, they can be either complete or incomplete proteins.

The American Dietetic Association advises that although food supplements can assist in achieving daily nutritional targets, consuming a diverse array of protein-rich foods is generally the preferred method for fulfilling daily requirements.

Additionally, some protein supplements might contain elevated levels of sugar or sodium to enhance flavor, making it crucial to examine the nutritional labels.

Plant vs. Animal Protein

The Academy of Nutrition and Dietetics advises a minimum daily protein intake of 0.8 grams per kilogram of body weight, equating to about 60 grams for someone weighing 165 pounds. Specific groups, like those building muscle, pregnant or nursing women, and the elderly, may require more protein.

Animal products, including meat, eggs, and milk, are rich in protein, a vital nutrient composed of amino acids, facilitating the meeting of daily protein requirements for those who consume them.

Humans naturally produce 11 amino acids but need to obtain another nine through their diet. Animal products provide complete proteins, containing all necessary amino acids. Some plant-based foods, like soybeans and quinoa, are also complete proteins, whereas others are not.

Vegans or vegetarians should consume a diverse array of plant-based foods to acquire the full spectrum of amino acids, incorporating high-protein items such as tofu, tempeh, lentils, nuts, seeds, and quinoa.

Adopting a vegetarian or vegan diet involves careful planning and research to meet nutritional needs. While some find this beneficial, encouraging them to consider their diet's nutritional value, others may find it challenging, potentially leading to nutritional shortfalls.

The Academy of Nutrition and Dietetics acknowledges that vegetarian or vegan diets can reduce the risk of certain diseases, like some heart diseases and cancers, and may aid in weight loss.

A 2014 study examining the dietary intake of 1,475 individuals revealed that those on a vegan diet ingested less saturated fat and dietary cholesterol compared to omnivorous diets. However, they also scored lower in protein, calcium, and energy intake. Vitamin B-12 levels remained normal, likely due to the consumption of fortified foods.

In 2016, the Academy of Nutrition and Dietetics reported that vegetarian or vegan diets could decrease the risk of various health issues, including ischemic heart disease, certain cancers, type 2 diabetes, hypertension, and obesity.

Research in 2017 involving over 70,000 women indicated that a diet rich in healthy plant-based foods was associated with a reduced risk of coronary heart disease.

Vegan diets are typically low in calories, which may facilitate weight management for vegans. Since many processed foods are not vegan-friendly, this diet often excludes unhealthy, high-sodium prepackaged foods.

Another study in 2017 discovered that a whole-foods vegan diet could markedly diminish inflammation in individuals with coronary artery disease, suggesting potential benefits for heart health.

Adopting a vegan or vegetarian lifestyle necessitates careful planning. By choosing the correct plant-based foods rich in protein, individuals can maintain a balanced diet that promotes good health and decreases the risk of various diseases.

Consulting with a healthcare provider or a dietitian is crucial, as diets devoid of animal products might miss essential nutrients, thus requiring dietary supplements or the inclusion of specific nutrient-rich foods.

For over a decade, Top Health Ingredients has earned the trust of the food, beverage, and supplement industries as a supplier of premium plant-based, non-GMO ingredients. The key to Top Health's success lies in their steadfast dedication to sourcing and providing only the finest quality plant-based and non-GMO products from reputable manufacturers, coupled with the ability to quickly adapt to the evolving demands of these expanding markets.

To learn more about Top Health Ingredients and their portfolio of Protein Powders, Fibers, Prebiotics, and non-GMO sweeteners & non-GMO sugar alternatives, you can go to their website https://www.tophealthingredients.com/

If you are a manufacturer of finished products in the food, beverage, or bakery space, feel free to reach out to me directly to learn more about Top Health Ingredients and other leading ingredient manufacturers and suppliers to meet your healthy indulgence needs. Email me @ [email protected] to schedule a call.