14 Jul Get the best Plant Based Protein
Can you get enough protein on a plant based diet?
Does that mean you will automatically get enough protein on a plant based diet?
One of the biggest issues I see with many of my clients is not including enough protein in meals when starting to eat more plant based.
In addition to being the building block of our muscles and tissues, protein keeps our blood sugar balanced and our blood sugar balance affects everything from our weight, to our hormones and even our mood.
And the best part about plant-based sources is that they come with a plethora of other nutrients like fiber and sometimes even Omega 3’s.
Watch the video or read on for the rundown.
Five simple hacks to increase your plant-based protein intake
1. Use quinoa instead of (or along with) rice
Quinoa has the benefit of being higher in protein than most “grains” (as it’s actually a seed), so swapping this out for rice or doing 1/2 rice & 1/2 quinoa is a quick way to increase your plant based protein intake.
Quinoa is also a complete protein – meaning it has all nine essential amino acids that our bodies can’t make on their own AND it’s higher in fiber than rice. Win-win!
Bonus tip: if you eat rice alone, you’ll need something like beans to get the rest of the amino acids for a complete protein.
2. Add nutritional yeast to anything savory
Nutritional yeast has a weird name, but it’s not the same as the harmful yeast that can accumulate in your body, it’s actually a superfood.
Besides being high in protein, it’s also a powerful detoxifier and contains b-vitamins and chromium – both essential for a healthy metabolism.
It has a bit of a cheesy/nutty flavor so adding it to veggies, salads, soups, sauces and dressings is a great way to boost the protein content.
3. Incorporate more seeds
Seeds carry all of the nutrients necessary for the new life of a plant, so most are extremely nutrient-dense. They also all have protein and healthy fats, some even have the illustrious Omega 3’s (hemp, chia, flax). I like to think of them as “nutrition sprinkles.”
Sprinkle seeds on everything from salads, to fruit, yogurt or oatmeal. You can even make dairy-free pesto out of them.
4. Swap out conventional wheat pasta for a higher protein pasta
When it comes to foods…pasta isn’t doing anyone any favors. Typical wheat pasta is pretty devoid of nutrients, but switching to a pasta made from chickpeas, lentils or edamame (my favorite!) gives you a lot more protein and fiber, instead of a ton of empty carbohydrates.
5. Swap out non-dairy milk for higher protein milk
All plant-based milks are not created equal. Milks like almond and coconut contain very little protein, but milks like soy or pea protein are much more protein-rich.
Swapping out your milks in smoothies, oatmeal and recipes is an easy way to increase your plant-based protein intake.
Concerned about soy? Watch this.
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