plant based protein

People ask me about protein… a lot! Unlike other aspects of peoples diet which typically focus on quantities of food it is the quality of protein that is really topical, “where do I get my protein on meatless Monday?!”

Let’s take a look at protein and its function in the body; Protein is a macronutrient, just like fat and carbohydrates. However unlike fat and carbohydrates the body does not have a store reserve of protein so we need to eat a sufficient amount every day to ensure our body is working just right.

Protein makes up the building blocks of the body, tissues, organs, skin and each and every part of your body requires protein to function correctly. Protein is made up of molecules called amino acids. Of the twenty or so known amino acids eight of these are considered to be ‘essential’ meaning the body cannot make them and they must be consumed in food.

Foods which have all eight essential amino acids are known to have a ‘complete protein’ profile. So when it comes to protein the quality is really important and we need to ensure we are getting all eight essential amino acids. Fortunately, it is really pretty easy to get your fix from plant based sources as long as you are eating a varied diet. By eating a wide range of plant based protein we also increase our exposure to an array of other plant source nutrients, win win I’m sure you’ll agree!

Here I have listed some of best sources of plant based protein: Quinoa, hemp and the green powders are compete sources of protein. Try to mix and match from the rest and you’ll be covered!

Grains

• Quinoa
• Oats
• Amaranth
• Spelt

Legumes

• Lentils
• Black beans
• Chick peas

Seeds

• Flaxseed
• Chia seeds
• Sunflower seeds
• Sesame seeds
• Hemp

Nuts

• Almonds
• Brazils
• Cashews
• Nut butters (of the above!)
• Nut milk (of the above!)

Vegetables

• Kale
• Avocado
• Broccoli
• Spinach
• Mushroom
• Sprouts
• Asparagus
• Corn

Green powders

• Spirulina
• Chlorella (these are an acquired taste, start gradually by adding them to a smoothie)

And finally, a couple of other reasons to add protein to every meal: Protein increases your metabolic rate by having a thermic effect on the body, which means you burn more calories metabolising protein than fat or carbohydrate. Sweet huh?! Eating protein at every meal helps to stabilise blood sugar levels, helping with everything from mood to weight control, there’ll be no ‘hangry’ here thank you very much!

Click me for some protein powerhouse recipe inspiration.

Mary. x