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Home > Education > Exploring Plant-Based Proteins >

Lesson 2: Common Plant-Based Protein Sources

  • Legumes

  • Tofu and Tempeh

  • Nuts and Seeds

  • Combining Foods for Complete Proteins

Legumes

Examples: Beans (black beans, kidney beans, pinto beans), lentils (green, red, brown), chickpeas, peas.

Nutritional Benefits: Legumes are rich in protein, fiber, iron, and folate. They are also low in fat and can help lower cholesterol levels.

    • Protein Content: Approximately 15-18 grams of protein per cooked cup.

    • Fiber Content: High in dietary fiber, which aids digestion and helps maintain a healthy gut.

Tofu and Tempeh

Cooking Tips and Nutritional Benefits

Tofu: Made from soybeans, tofu is a versatile protein source that can be used in a variety of dishes. It comes in different textures, such as silken, soft, firm, and extra-firm.

    • Nutritional Benefits: High in protein, calcium, and iron. Tofu is also low in calories and contains all nine essential amino acids.

    • Cooking Tips: Marinate tofu to enhance its flavor, and use it in stir-fries, soups, or as a meat substitute in sandwiches and salads.

Tempeh: Also made from soybeans, tempeh is fermented and has a firmer texture and a nutty flavor.

    • Nutritional Benefits: High in protein, fiber, and probiotics, which support gut health. Tempeh also contains vitamins and minerals such as magnesium, iron, and calcium.

    • Cooking Tips: Slice tempeh and marinate it before grilling, baking, or stir-frying. It can be used in sandwiches, salads, and grain bowls.

Nuts and Seeds

Examples: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds.

Nutritional Benefits: Nuts and seeds are rich in protein, healthy fats, fiber, vitamins, and minerals. They are also a good source of antioxidants and can help reduce inflammation.

    • Protein Content: Approximately 5-7 grams of protein per ounce.

    • Healthy Fats: High in monounsaturated and polyunsaturated fats, which are beneficial for heart health.

    • Fiber Content: High in dietary fiber, which supports digestive health.

Combining Foods for Complete Proteins

How to Ensure All Essential Amino Acids are Consumed

Explanation: While many plant foods contain protein, not all provide all nine essential amino acids. Combining different plant foods can ensure you get a complete protein profile.

Examples:

    • Rice and Beans: Combining grains and legumes provides all essential amino acids.

    • Hummus and Whole-Grain Pita: Combining legumes (chickpeas) with whole grains.

    • Peanut Butter on Whole-Grain Bread: Combining nuts with whole grains.

Meal Planning: Plan meals to include a variety of protein sources throughout the day to ensure a balanced intake of amino acids.

Top 7 Sources of Plant Protein (Auto-generated subtitles)

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References:

  • Harvard T.H. Chan School of Public Health (n.d.) The Nutrition Source: Protein. Available at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/ (Accessed: 11 September 2024).

  • Academy of Nutrition and Dietetics (n.d.) Protein and Health. Available at: https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/protein-and-health (Accessed: 11 September 2024).

  • National Institutes of Health (n.d.) Office of Dietary Supplements: Protein. Available at: https://ods.od.nih.gov/factsheets/Protein-Consumer/ (Accessed: 11 September 2024).

  • American Heart Association (n.d.) Protein and Heart Health. Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health (Accessed: 11 September 2024).

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