What is protein?
Protein in a macronutrient our body needs to build and repair tissues and cells especially muscle tissue.
A vegetarian diet is a diet that excludes red meat, poultry and seafood but may include dairy products, eggs and honey.
A vegan diet on the contrary is a diet that excludes all animal products like meat, dairy, eggs and any other product that comes from animals.
When we hear the word “Protein” we usually think of a large amount of meat, dairy products and cheese. The advantage of animal protein is that it is a complete source, it provides the nine essential amino acids our bodies can’t make. But we know that animal protein is also a major contributor to greenhouse gas emissions, livestock farming demands vast amounts of water and crops to feed animals, not to mention animal agriculture is a leading cause of habitat destruction leading to the loss of countless species.
Meanwhile Plant-based diets have become increasingly popular in recent years for various reasons such as ethical, environmental, and health concerns. By opting for plant-based protein sources, individuals can significantly reduce their carbon footprint because producing plant-based proteins requires less land, water, and energy compared to animal-based proteins, making it a more sustainable choice for the planet and contrary to the common misconception that plant-based protein lacks essential nutrients, many plant sources provide all the essential amino acids required by the body. For instance, quinoa, chia seeds, and soybeans are considered complete proteins, containing all nine essential amino acids.
Some of the health benefits of Plant-based protein are:
Heart Health: Plant-based proteins are typically low in saturated fats and cholesterol, making them heart-healthy choices. Incorporating plant-based proteins into your diet can help reduce the risk of cardiovascular diseases and maintain a healthy heart.
Digestive Health: Plant-based proteins are rich in dietary fiber, promoting healthy digestion and preventing constipation. Beans, lentils, and whole grains are excellent sources of fiber that can contribute to a balanced gut microbiome and improve overall digestive health.
Reduced Inflammation: Plant-based proteins often contain anti-inflammatory properties due to their high content of antioxidants and phytochemicals. These compounds help combat oxidative stress, reduce inflammation in the body, and protect against chronic diseases such as arthritis, diabetes, and certain cancers.
Weight loss: Low fat vegan or vegetarian diet can lead to healthy weight loss while keeping all the essential nutrients needed in your body.
Here are some excellent sources of plant-based protein to include in your vegetarian or vegan diet:
Legumes: Legumes are a fantastic source of plant-based protein. They include lentils, chickpeas, black beans, kidney beans, and many others. Legumes are also high in fiber, vitamins, and minerals. A cup of cooked lentils, for example, contains around 18 grams of protein.
Nuts and seeds: Nuts and seeds are not only rich in protein, but they also contain healthy fats and minerals. Some examples of nuts and seeds high in protein are almonds, peanuts, sunflower seeds, and chia seeds. A quarter-cup of almonds contains around 8 grams of protein.
Soy products: Soy products like tofu, tempeh, and edamame are excellent sources of plant-based protein. They also contain all the essential amino acids that our body needs to function properly. A 100-gram serving of tofu contains around 8 grams of protein.
Grains: Grains like quinoa, oats, and brown rice are also good sources of protein. Quinoa is considered a complete protein, which means it contains all the essential amino acids our body needs. A cup of cooked quinoa contains around 8 grams of protein.
Vegetables: While vegetables are not as high in protein as some other sources, they still contain significant amounts. For example, a cup of cooked spinach contains around 5 grams of protein.
By incorporating a variety of plant-based protein sources into your diet, you can easily meet your protein needs while also reaping the benefits of a plant-based diet. With proper planning, a plant-based diet can provide all the essential nutrients needed for a healthy and balanced lifestyle. With that in mind, having a balanced diet and a proper sleep routine you’ll be on your way to a healthy lifestyle. To have the best sleeping experience be sure to check out Vita Talalay Mattresses and Pillows.
