Their is absolutely no nutrients, no protein, no vitamin, no mineral, that can't be obtained from plant-based food - Dr. Michael Klaper
As you are on a journey to become plant-based you probably get hit with the question “where do you get protein”?
In this blog I’m sharing what you should say about:
Where You get your proteins from
What are the good sources of plant protein
Protein for Weight Loss
Needing Supplements
We all have conditions to believe that meat is the only source for protein. But that is far from the truth. As a plant-based food is rich in protein. This is not something you should be worried about. As long as you are eating enough whole food you are can get enough protein.
What is protein and why is it important?
Proteins are very important to grow, maintain, and repair our tissues, hormones, and immune system.
Unless you are in a condition where it requires you to eat less protein, people would benefit from eating more of it.
How Much Protein Do We Need?
That depends on a lot of factors such as your age, activity level, goals, and your body.
But in general, one person needs 0.8g of protein per kg of body mass. For example, if you weigh 60kg, you will need 0.8 x 60=48g a day.
Adults over 65 should aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day.
Athletes and active people should aim for between 1.2 to 2.2 grams of protein per kilogram of body weight per day. People who are overweight and obese may want to stick to the lower end of this range since protein needs are not as high relative to their body weight.
Health-conscious people who are interested in weight management ( to change their weight or body composition) should go for 1.6 to 3.3 grams per kilogram of bodyweight.
This formula is the general guideline for protein intake. It can be adjusted based on the goals you may have or body composition.- (percentages of fat, bone, water, and muscle in human bodies).
If you are somebody that:
train frequently and do heavy physical work
Older: when we older we digest protein less well.
have a medical condition where lose more protein than necessary
injured or sick
Then the amount of protein needs to be more than the minimum of 0.8g per kg of body mass.
Protein for Weight Loss
According to a study of Nutrition & Diabetes , compared 75 overweight participants. Those who followed a plant-based diet had greater reduction in body fat and improved insulin resistance. The authors attribute health improvements to increased consumption of plant-based proteins and decreased consumption of animal proteins, especially leucine and histidine.
Where can I get protein as a plant-based eater?
Having enough protein on a plant-based diet is not as difficult as you might think. Plant rich food has a range of foods the protein in it. The important part is that you eat enough variety of protein e.g fruits, vegetables, legumes, nuts, and seeds.
Here is a list of the top plant-based food that is high in protein.
Lupine Beans - 15.5g per 100 gram
(Uncanned) Kidney Beans - 8.7g per 100 gram
(Uncanned) Black Beans - 8.9g per 100 gram
(Firm) Tofu - 17.3g - per 100gram
Tempeh - 20.3g per 100 gram
Edamame 11.9g per 100 gram
Buckwheat 13.3g per 100 gram
Amaranth 14.9 per 100 gram
Bulgur 13g per 100 gram
whole wheat pasta - 8g per 100 gram
Do you need supplements? (Protein Powders)
Supplements are good for people that require a higher protein level. However, the best way to get your nutrients is through food. A plate of whole food offers a variety of nutrients you need. Although supplements are a convenient way to get extra protein, It’s recommended to combine it with a whole food plate.
Summary
You can get enough protein on a plant-based diet.
Supplements are add-ons. ( for if you can’t meet your protein requirements based on food alone.)
Eat a variety of foods that are high in protein.
0.8g of protein per kg of body mass is the right required amount of protein a day
Kahleova H, Fleeman R, Hlozkova A, Holubkov R, Barnard ND. A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein.Nutr Diabetes. 2018;8:58-68.
#typesofplantprotein #plant-basedprotein #plantbasedproteinsources
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