Plant protein

What's Plant Protein, and How Can You Eat Enough of It? Here's What an RD Had to Say

Vegetables are nutritious and contain some amount of protein but sure they are not as high quality as animal sources.

If you are vegan or on a plant based diet than you need to have enough protein intake. Vegetables cannot be a sole source for protein and you may have shortage or deficiency if you rely only on vegetables. This does not mean you need to give up on your plant based diet instead you can add other healthy and nutritious protein plant based sources like beans, quinoa, legumes, and soy.

Which Vegetables Have the Most Protein?

It is a good idea to have at least one serving of vegetables at each meal daily and you need to choose protein rich vegetables as they keep you full for longer period and provide your body with nutritious fiber.

Here are some of the highest-protein vegetable options per 100 grams (according to the USDA) to look for next time you're in the produce aisle.

· Corn: 9 grams of protein

· Spirulina (seaweed): 6 grams of protein

· Green peas: 5 grams of protein

· Broccoli: 3 grams of protein

· Potatoes: 3 grams of protein

· Mushrooms: 3 grams of protein

· Asparagus: 2 grams of protein

Best Sources of Plant Protein

For vegan, plant based protein are the sole source for needs. It is a good idea to mix plant based protein along with vegetables so you will have a variety in your diet instead of following monotonous diet.

Here are some great choices to give you a dose of energizing, muscle-building, plant-based power:

· Soy (edamame, tofu, or tempeh)

· Beans

· Quinoa

· Chickpeas

· Hemp seeds

· Peanuts

Sources:

https://www-popsugar-com.cdn.ampproject.org/v/s/www.popsugar.com/fitness/Vegetables-Good-Source-Protein-46067125/amp?amp_js_v=0.1

https://foodrevolution.org/blog/plant-based-protein/