Plant Protein – Another Nutritious Alternative!

February 1, 2017 by Chislehurst Chiropractic Clinic

While meat, eggs and dairy have been an increasingly popular source of protein over the last few decades, many people have begun to switch their diets toward a more plant-based version.

If you or someone you know has decided to switch to a plant-based diet, whether it be vegetarian or vegan, there may be concerns about proper protein intake. Although these concerns are valid, they are possible to overcome. Here is a simple guide to help you choose rich plant protein sources for good health.

Beans Keep You Strong

Beans work great as a staple of the vegetarian’s diet. They are packed with anywhere between 15 and 18 grams of protein in a one cup serving. They provide enough protein and fibre to keep you from getting hungry or feeling run down. Beans are low in fat and calories as well. If you can incorporate beans into your daily diet you will benefit greatly.

Seeds and Nuts Can Fill You Up

For more protein, consider adding these plant-based ingredients to your favorite recipes. These seeds range from eight to 12 grams of protein in a 1/4 cup serving:

  • Chia seed
  • Hemp seed
  • Flax seed
  • Sunflower seed

Nuts like pistachio, walnuts and pine nuts have four to six grams of protein in a similar size serving.

Vegetables Pack a Punch

There are perfectly acceptable sources of protein for vegetarians from vegetables themselves. If you want to get a certain amount of protein from plant based foods, some vegetables can really pack a punch nutritionally.

There are several high protein vegetables that also include beneficial fibre and nutrients. We suggest you include these great sources of protein:

  • Peas
  • Brussels sprouts
  • Kale
  • Broccoli

These vegetables have protein contents of four to five grams of protein per one cup serving. The ones listed above also contain only small amounts of carbohydrates. Potatoes and corn also provide a healthy dose of protein.

Quinoa is also an excellent source of protein and provides all the nine essential amino acids making it an excellent addition to your meal.

We regularly hold nutritional lectures and workshops at the clinic, please get in touch to find out how you can join us at our next event.

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