Proteins represent one of the essential structural macronutrients in our life, and traditionally only animal products and derivatives have been considered as sources of protein.However, in nature, there is a wide variety of plant-based protein with equal or better performance than animal protein.
How to choose the best plant-based protein?
With the rise of more conscious and natural eating, many alternatives of plant food have come to light, such as vegan proteins, which are represented by legumes, seeds, and nuts whose protein value is high.
The protein must be clean and easily absorbed by the body. Some proteins of vegetable origin are not completely absorbed in the body, in addition to containing genetically modified elements.
If you suffer from gluten intolerance then you would prefer your protein to be totally gluten-free.
Limit soy proteins
Some soy proteins are genetically modified, which can be harmful if you are a high-performance athlete.
Choose one that you like
Choose the protein with the highest nutritional profile and best flavor. Taste is important in order to stay motivated to eat clean and healthy.
With essential fatty acids, fiber, vitamin, and minerals
In addition to the high protein value, make sure your plant-based protein also contains essential fatty acids, high content of dietary fiber, and micronutrients.
5 Best Plant-Based Protein Choices
- Protein content: From 24 g to 35 g of protein per 100 g
Hemp protein is one of the sources of proteins with the highest biological value because it contains a broad amino acid profile, in addition to containing essential Omega-3 and Omega-6 fatty acids, and dietary fiber. Its nutrients help strengthen the immune system and help stabilize the glycemic index.
Hemp seeds are gluten-free, low in sugar, with a high content of magnesium, potassium, manganese, and zinc, and are particularly rich in fiber, improve intestinal transit, satisfy and, thanks to their antioxidants, protect the skin.
- Protein content: 25 g of protein per 100 g
Peas are one of the best sources of protein, their high-value protein, and dietary fiber are very beneficial for the circulatory system and heart as they are free of cholesterol.
- Protein content: From 18 g to 23 g of protein per 100 g
Its content of iron, B vitamins, potassium, and zinc stands out. They help eliminate fluids, control hypertension, and, like red and white, also stabilize the glycemic index.
- Protein content: 10.88 g of protein per 100 g
Edamame is the youngest soybean sprouts, unripe. A very low-calorie food that helps against depression, lowers cholesterol, osteoporosis and also increases energy levels thanks to its high concentration of iron.
- Protein content: 8.80 g of protein per 100 g
Chickpeas are especially rich in fiber, which helps reduce “bad cholesterol”, fight free radicals and prevent those who consume them from the risk of heart problems. Thanks to magnesium, zinc, and the high content of vitamin K, they help to achieve greater bone strength.