that’s one of the reasons Newly updated dietary guidelines for Americans You need to increase your overall consumption of plant-based proteins.
Here are some of the unique benefits of eating more plant-based foods, as well as practical tips for doing so.
What is plant protein?
Plant-based protein sources are plentiful, and a handful of them even contain “complete” protein sources, containing all nine amino acids your body needs, so you can get more plant-based protein from your diet. Consuming protein may be easier than you think.
“These sources include soy foods such as pistachios, hemp seeds, quinoa, tofu, soy milk, edamame, and fermented soybeans (tempeh),” says Dr. One Jill Weisenberger says: Prediabetes: The Complete Guide.
Other foods high in plant protein include seeds, beans, nuts, and grains such as lentils, walnuts, and sunflower seeds. Black beans, pinto beans, kidney beans, spirulina, chia seeds, chickpeas, flaxseeds, almonds, split peas, Ancient grains such as peanuts, oats, seitan (wheat gluten), spelt, barley, and teff.
Seeds pack a lot of nutrients, including protein and fiber, into a very small space. Top row: Sunflower and hemp seeds. Middle row: flax, chia, poppy seeds. Bottom row: Sesame and pumpkin seeds.
Photography: NGM staff REBECCA HALE
(Black beans. Pinto beans. Cannellini. How do they stack up nutritionally?)
Common vegetables such as yellow corn, potatoes, avocados, green peas, Brussels sprouts, and asparagus also contain significant amounts of protein. “People are also often surprised by the amount of protein in broccoli.almost 2 grams One cup at a time,” says Christopher Gardner, director of nutrition research at the Stanford Prevention Research Center in California.
And while such foods may not contain as many amino acids as animal protein sources, “eating a variety of plant foods throughout the day will give you all the amino acids you need,” says Weizen. Berger says.
Advantages of plant protein over animal protein
Eating more plant-based protein is important, but it’s not just about protein. Although this nutrient is essential for overall health, “the vast majority of Americans meet and exceed their protein intake requirements, and protein deficiency is common in the general population, even among vegetarians and vegans.” “This is a rare case,” Gardner said.
It also states that “the average American consumes about half the recommended amount of fiber.” This highlights one of the biggest benefits of plant protein. Foods like lentils, green peas, broccoli, corn, chia seeds, barley, potatoes, quinoa, and pistachios are rich in fiber, which is important for digestive health and blood sugar levels. Regulates and lowers LDL (bad) cholesterol levels, reducing the risk of cancer and heart disease.
