Most people are considering animals as the main source of dietary protein. But, plant-based protein consumption is on the rise lately. In the year 2020, around 28% of Americans reported eating more protein from plant sources than they did in 2019, as per the International 2020 Food & Health Survey. But before proceeding further, you need to know what is plant-based protein.
Plant protein is a meaningful source of protein, which is derived from plants. This group of plant-based proteins consists of tofu, pulses, tempeh, soya, nuts, seitan, seeds, peas, and even grains. Pulses form a large group of plants, which will include lentils, beans, chickpeas, and split peas. All these products are known to have high-end protein within them, which will change your diet towards betterment.
Animal proteins, on the other hand, are complete proteins. It means they contain all the major amino acids that you need within your diet plan. Plant-based protein, at some point, might offer incomplete sources of protein. However, you get all the essential amino acids you need from plant foods, as long you are eating a variety of them like nuts, seeds, whole grains, vegetables, and legumes.
For the right supplement, the plant-based protein powder from our side at Panchamrit will provide the necessary results. Get top-notch quality services from our side.
Sources of Plant-Based Protein:
From the points mentioned above, you are pretty sure of what is plant-based protein. Now, it is time to check out the sources of plant-based protein now. We have already mentioned some before, but now it is time to learn about plant-based proteins in detail.
It is a popular protein source for many vegans and vegetarians. It is made from gluten, which is wheat’s main protein. Unlike some soy-based mock meats, this one resembles the texture and look of meat pretty well once cooked.
2. Tofu, Tempeh and Edemame
These products are originated from soybeans, and mainly popular in East Asian cuisine. Soybeans are often considered as a whole protein source. It means consuming soybeans will provide your body with the essential amino acids needed.
With around 18gm of protein per cooked cup, lentils are always a great source of protein. They are widely used in different dishes, right from fresh salads to hearty soups and even spice-infused daals. Lentils are also a great source of fiber, offering half of the recommended daily fiber intake within a single cup.
Pinto, black, kidney, and some of the other variations of beans are vital staple food across cultures and are known to have a higher serving of protein per serving. Chickpeas, also known as garbanzo beans, are another bean type with higher protein content.
5. Nutritional Yeast
It is a deactivated strain of the Saccharomyces cerevisiae yeast. It is commercially sold as a yellow powder or flakes. The nutritional yeast is known to have a cheesy flavor, which will make it a major ingredient in dishes like scrambled tofu and mashed potatoes.
6. Green Peas
Green peas have been proven to have around 9 grams of protein in every cooked cup of 160 grams. It is slightly more when compared to a cup of dairy milk. On the other hand, green peas will cover over 25% of your daily fiber, folate, thiamine, manganese, and vitamins A, C, and K requirements.
Apart from these options, there are different other plant-based protein variations available in the market such as spirulina, amaranth, and quinoa, some types of bread made from sprouted grains, soy milk, and the list goes on. Check out all the options before presenting the right plan for your use.
How to Incorporate Plant-Based Protein into Your Diet
When you are done answering questions like what is plant-based protein and where you can find some, it is time to learn how to add plant-based protein to your diet plan. The plant-based protein diet plan is rather simple and easy to work with. It is because the diet is centered on foods derived from plant sources.
The diet plan mostly consists of eating fruits, vegetables, legumes, seeds, whole grains, and nuts. to give you a helping hand, frozen vegetables are a simple yet delicious place to start if you are trying to slowly add more plants to your lifestyle, minus making the full move.
A classic plant-based diet is flexitarian. It means that through this form of diet plan, you are able to consume a wide variety of plant foods, giving out multiple options that people need. There are numerous ways to adopt the ways in which you will be eating. Some fast food chains are also offering meat-free burgers, sausages, and meat-free meatballs as a substitute for the vegans out there.
You can try different recipes on your own. Some examples are Best Buddha bowl, Kimchi Rice bowl, Adzuki beans bowls, and the list goes on. If you want to go for a supplement, then our plant protein powder from Panchamrit might be a favorable solution.
Precautions and Considerations
There are some precautionary measures to follow when you are dealing with your query on what is plant-based protein. Avoid foods, which are high in sodium, fats, and added sugar. On top of that, you better choose high-protein foods, especially if you are mostly in the active stage throughout the day. However, there are some instances when you might have to shift from plant-based protein to your regular meals if your body isn’t allowing you to continue with the diet plan.
If your body deficits in certain nutrients such as vitamin B12, iron, or calcium, you have to move with animal-based diets. However, to avoid that, our ayurvedic supplements from Panchamrit are a good call.
Right now, we have Plant Protein Powder With Ayurvedic Herbs in chocolate flavor, whenever you are looking for the best plant-based protein supplement. It helps to build lean muscle, gain muscle mass, and aids quicker muscle recovery. Our supplement is easy to digest and available at discounted rates now.