This term is used to describe the protein found in plant foods, basically. Whole plant foods are rich in protein, especially legumes, lentils, soy, chickpeas, etc.
The merits of plant protein are usually debated. Often people think that plant-based protein is incomplete or inferior to animal protein. But, at the same time, vegan and plant-based diets have been gaining popularity recently. So, here, it becomes extremely important to learn the benefits of plant-based protein.
What is plant-based protein?
This term is used to describe the protein found in plant foods, basically. Whole plant foods are rich in protein, especially legumes, lentils, soy, chickpeas, etc. Nuts and seeds are also a great source of protein. Whole grains are also rich in protein. Though fruits and veggies do not contain much protein, there are certain protein-rich vegetables that you can consume to meet your daily protein needs.
Animal protein, on the other hand, is derived from animal sources such as eggs, lean meat, fish, etc.
Benefits of plant-based protein
- Low risk of cardiovascular diseases: Plant-protein has shown to be linked with a reduced risk of developing cardiovascular diseases. There are certain studies that suggest that individuals consuming plant-based protein are less likely to develop heart diseases as compared to people who consume animal protein. The reason is that plant-based protein has lower saturated fats.
- Helps with weight management: Plant-based protein is low on saturated fats and is quite rich in fiber. This helps an individual lose and maintain weight. There are certain studies that show the positive impact of a plant-based diet on weight loss and management. Certain plant-based foods are rich in fiber, which helps in keeping you satiated for longer periods of time.
- Reduced risk of certain types of cancer: There are some research studies that show that a vegan diet can help reduce the risk of developing certain types of cancers.
- Easier to digest: Plant-based protein or a vegan diet is light on your stomach and gets digested easily. This reduces the risk of experiencing any stomach discomfort or digestive issues. Plant-based foods are also rich in fiber that enhances digestion.
- A complete protein: Plant-based protein is rich in all 9 essential amino acids that other proteins such as whey protein offer. So, it is regarded as a complete protein.
If you want to include plant-based protein in your diet, here are some plant protein types that you can entail in your diet.
- Soy protein: This includes tofu, tempeh, edamame, soy milk, soy chunks, or granules
- Brands and legumes: This includes chickpeas, lentils, black beans, kidney beans, and rice. You can also have eggless eggs.
- Pea protein: You can have peas (vegetable), pea milk, or pea protein powder.
- Nuts and seeds: Nuts like cashews, almonds, pistachios, and seeds like flax seeds, chia seeds, and quinoa
- Vegetable-based protein: Certain veggies like broccoli, sweet potatoes, asparagus, potatoes, and spinach are rich in protein.
- Grain-based protein: Whole wheat flour, teff, and seitan are some of the best inclusions in this one.
If you are already following a plant-based diet, or wish to follow one, there is one more thing that you would contribute to other than your health. And, that is, the environment. Yes, we ain’t kidding! Besides offering personal well-being benefits, plant proteins can really make a difference in the environment. According to World Resources Institute, when it comes to the use of land, freshwater, or even greenhouse gas emissions, plant-based foods have an edge over animal-based foods. Animal-based foods or resources can actually be more resource-intensive when compared to plant foods.
You can also use a vegan protein powder such as bGREEN Plant based Protein which is made with a blend of brown rice and pea protein. Each serving of this vegan protein offers you 25g pure plant protein along with a unique anti-oxidant repair blend to speed up muscle recovery. This product has also got plant-based enzymes to boost digestion and absorption.
We know, by now, your totally convinced to go all vegan and cherish plant-based foods. So, we are going to reveal a few delicious plant-based smoothie recipes that you can try using a vegetarian protein powder.
Vegan Smoothie Recipes
Recipe no. 1
Name: Creamy Choco-Banana Vegan Smoothie
1 banana (frozen) chopped into pieces
1 cup soy milk
1 tbsp oats
1 scoop bGREEN Plant Protein Powder Chocolate
1tbsp chia seeds
Place all the ingredients in a blender jar, except for the chia seeds. Blend well till you get a smooth and creamy shake.
Pour it in a mason jar or glass. Top it with chia seeds.
Recipe no. 2
Name: Love Your Greens Breakfast Smoothie
1 cup almond milk
1 small banana
1 cup baby spinach
½ cup mango (diced)
1 tbsp Pumpkin seeds
2 tbsp hulled hemp seeds
1 scoop bGREEN Plant Protein Powder (Unflavored)
Put all the ingredients in a blender jar and blend it well until you get a well-mixed smoothie. Pour in a mason jar or glass and have it as your breakfast. This vegan protein smoothie is rich in various nutrients such as protein, riboflavin, vitamin C, A, E, D, B12, K, zinc, potassium, and copper, to name some.
Recipe no. 3
Name: Coffee-Cashew Vegan Delight
¼ cup cashews (soaked overnight)
2tbsp finely ground coffee beans
1 scoop bGREEN Plant Protein Powder (Unflavored)
¼ cup rolled oats
Put all the ingredients in a blender jar and blend well until you get a thick smoothie. Pour it in a mason jar and gulp it down. This can serve as excellent pre-workout support when consumed an hour before the workout, as it contains caffeine. You can also skip adding rolled oats, but adding them makes it rich in fiber and fulfilling enough to serve as a breakfast smoothie as well.
We really hope that you’ll enjoy making these recipes and enjoy veganism. It is important to include healthy plant foods in your diet that are rich in a variety of nutrients along with plant protein supplements, to get maximum benefits.
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