fbpx

6 Best Sources of Plant-Based Protein
Print Friendly, PDF & Email

Some of the best plant-based foods rich in protein 

It seems that every day there are more and more plant-based products out there. Only a few decades ago it was a challenge to be vegetarian, now it is trendy and there are many options available. But are all of these food items healthy? Do they provide enough protein? Can they completely replace meat products?

Plant based protein sources

In this article, we will take a look at many plant-based options with a focus on the protein content, how to get enough protein in a plant-based diet, and which are the best plant-based protein foods/sources.

How much protein do we actually need?  

If you haven’t read this great article written by our CEO Andrea Holwegner, I highly recommend you to take a look at it. In it, she explains the roles and the needs of protein as well as highlights some special considerations such as vegetarian diets.  

The Canadian Dietary References Intake (DRI) recommends for adults an average of 10-35% of total calories from protein, which can be translated to 50-175g for 2,000 calories a day.  

A recent study, highlighted the protein quality (amino acids intake) and overall protein intake among people following a vegetarian diet, a vegan diet and people eating meat. 

This study came to these conclusions:  

  • The proportion of amino acids (what builds the protein) are typically consumed in adequate amount among people following a plant-based diet as long as there is a good variety in their diet.  
  • All the research showed an adequate protein intake that is above the DRI. In more details, as explained here above, the recommendation for protein intake is 10-35% of total calories; the research showed respectively an average of 13.1%, 12,8%, 14,1%, 14% and 11.1% of calories from protein compared to 17-18% for meat eaters.  

In summary, vegetarian diets, when well balanced, provide a sufficient amount of all amino acids and protein and is comparable to a diet containing animal products. However, it is important to know where to find the proteins in order to ensure a well balanced and good variety in the diet.

Plant-Based Protein Sources 

1. Soy products

Soy is a very versatile bean and is used to make a ton of products. If that was not enough already, soy is a complete protein, which means that all the amino acids are present in good proportions for the needs of the human body. Soybean can be eaten roasted or is used to make tofu, tempeh (fermented soybeans), edamame (immature soybeans), soy beverages, protein powders, meatless products (discussed hereafter) and TVP (Texture Vegetable Protein). All of which are high in protein and contain all the 9 essential amino acids. 

2. Seitan

If you haven’t tried seitan already, I encourage you to give it a try. Seitan is made of hydrated gluten, from wheat. It is very high in protein; 100g of seitan provides about 25g of protein compared to 9g for tofu and 20g for ground beef.  

3. Meatless products

There are many companies out there making products that are completely plant-based. While these are convenient and can totally replace a meat product and still feel like eating meat, they need to be considered as processed food. They may be high in total fat, saturated fat and sodium and therefore shouldn’t be used in all meals. To name only a few of the products: Deli slices, sausages, hot dog wieners, grounds, burger patties, vegetarian balls, nuggets, vegan cheese, vegepate, breakfast meatless options and jerky. 

I encourage you to take a look at some of the companies (listed alphabetically) making meatless products and sold in Canada: Beyond Meat, Daiya, Earth Island, Fielf Roast, Gardein, Gusta, Lightlife, Morning Star, President’s choice, Simulate, Sol Cuisine, Tofurky, Yves Veggie 

4. Nutritional yeast

Nutritional yeast can be added as parmesan to add a nutty or cheesy flavor to food such as popcorn, risotto, sauces or scrambled eggs (or scrambled tofu). It is extremely high in protein, only a tablespoon (15ml) provides 8g which is as much as ½ cup (125mL) of tofu. And as a bonus, some nutritional yeast is fortified in vitamin B12, making it one of the rare plant-based sources.  

Spirulina: Often sold with the protein powders, spirulina is a algae available raw or more often dried in a powdered form. It has all essential amino acids and is also extremely high in protein; comparable to the nutritional yeast.  

5. Plant-based beverages

There are so many plant-based beverages out there: Almond milk, Soy milk, Oat milk, Cashew milk, Coconut milk, Hemp milk and Rice milk. However, did you know that some of them provide barely any protein? 

Coconut, Cashew, Rice and Almond milk have almost no protein 

Oat, Hemp and Soy milk have a good amount of protein per portion, soy being the highest.  

6. Seeds

Some seeds are very versatile and are somewhat high in protein. Chia, Hemp or Ground Flax seeds can be sprinkled to soups, yogurt, smoothie, hot or cold cereals, salads or added into baking without barely noticing it.

*Note that many other foods contain a good amount of protein, such as nuts, nut butters, cereals and whole grains, legumes and plant-based protein powders.  

Don’t hesitate to comment below the vegetarian products you love! Maybe you will make someone discover a product they have been looking for a long time! 

If you are considering a vegetarian diet, have already started the shift to the new lifestyle but are confused about all the information and products out there, don’t hesitate to communicate with us and speak with one of our dietitians specialized in vegetarian diets.  

    Need some personalized help for vegetarian meal planning or how to incorporate more plant-based foods into your diet? 

    As university trained Registered Dietitians, you can count on us for credible advice and practical meal planning so you don’t have to stress about food anymore. You can achieve a healthy and joyous relationship with food and your body. Let’s talk about what this can look like for you.

    If you enjoyed this blog, check out our other articles on related topics:

    Print Friendly, PDF & Email

    As seen in

    •  

    Success stories

    "I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
    Adele Fox, Psychologist
    “This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
    Rhonda Jenkins, Nutrition Counseling Client
    “The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
    Marty Avery, Nutrition Counseling Client
    “I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
    Lynn Haley, Pursuit of Healthiness Online Course Participant
    “I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
    Peter Whitehead, Nutrition Counseling Client
    “I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
    Amy Floyd, Nutrition Counseling Client
    “Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
    Carole Ann LaGrange, Transfusion Medicine Safety Officer

    Event Planner for Laboratory Diagnostic Imaging Annual Event

    I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
    Dr. Deb Putnam, Family Physician

    Nutrition Counseling Client & Referring Physician

    “I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
    Gillian Gray, Pursuit of Healthiness Online Course Participant
    “As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
    Stephanie Wood, HR and Safety Manager

    Fisher Construction Group, Burlington, WA

    I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
    Erin Kronstedt, Nutrition Counseling Client
    “Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
    Tina Tamagi, Human Resources

    ARC Resources Ltd.

    “Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
    Lorri Lawrence, Pursuit of Healthiness online course participant

    Pin It on Pinterest

    Share This