Try these plant-based foods for proteins
Kathmandu, February 6
Researchers have found that a plant-based diet provides many benefits, including lowering inflammation in the body and preventing diseases. There are several plant-based diets that provide protein to our body. So, if you are looking for plant-based protein diet, then here are some of them:
Peas- Peas rate among the highest when looking specifically at protein content, with 8 grams per cup. They can be mixed into most meals.
Leafy greens- Leafy greens are loaded with nutritional benefits, including 3% to 12% of your daily recommended amount of protein. So, have lots of spinach, mustard greens, and Swiss chard and collard greens to increase your protein intake.
Seeds- Seeds are rich in protein. Eating some chia or flax seeds will keep you feeling full for longer. Similarly, one cup of pumpkin seeds provides 12 grams of protein, while a couple of tablespoons of hemp seeds contain 11 grams.
Quinoa- Actually, quinoa is a member of the spinach, chard and beet family but it is a versatile and protein-packed food with over 8 grams per cooked cup.
Lentils- Lentils are centerpiece of your diet as they are versatile and tasty. One cup of lentils provides more than 1/3 of the minimum recommended daily amount of protein at around 18 grams.
Beans- Beans are high in protein as one cup include: white beans (35%), split peas (33%), pinto beans (31%), kidney beans (31%), black beans (30%), navy beans (30%), chickpeas (29%) and lima beans (29%).
Nuts- Nuts provide both protein and healthy fats. Peanuts, almonds and pistachios contain 12 to 14 grams of protein per 1/2 cup. Nut butters are another option for adding protein to your diet.
Soybean products- Soybean products like edamame contains about 8 to 9 grams of protein per 1/2 cup and can be eaten boiled or shelled, while tofu contains around 10 grams of protein per 1/2 cup. Tofu can be added in soup to salads to sandwiches.
Unsweetened raw cocoa powder- Unsweetened raw cocoa powder provides a host of nutritional value. Add it on fruit or throw it in your smoothies for a delicious protein boost.
Nutritional yeast- Nutritional yeast offers the essential vitamin B12, and a single tablespoon has about 5 grams of protein. Add it on popcorn, pasta, pizza, soups, potatoes and cooked veggies for a savory flavor and added protein.
