PLANT BASED: PROTEIN

Wondering how to get enough protein from a plant based diet? 

0F65C080-2474-48E7-8753-CAA44AE9185A.jpeg

  • Chickpeas (1/2 cup, cooked) = 7 gm

  • Black beans (1/2 cup, cooked) = 7 gm

  • Soy beans (1/2 cup, cooked) = 11 gm

  • Tempeh (4 ounce) = 20 gm

  • Lentil/bean pastas (1 cup, cooked)= 13 gm

  • Hempseed (2 tbsp) = 6 gm

  • Chia seeds (2 tbsp) 6 gm  

  • Peanut butter/nut butter (2 tbsp)= 7 gm 

  • Quinoa (1 cup, cooked) = 8 gm

  • Pumpkin seeds (1/4 cup) = 9 gm

  • Brown Rice (1 cup, cooked) = 5 gm 

  • Split peas (1 cup, cooked) = 16 gm 

  • Goji berries (1/4 cup) = 4 gm 

Regardless of the source, our GI tract digests protein down to amino acids, which our bod ends up rebuilding into new proteins for a long list of v important jobs like growing and repairing tissues (muscle, bone, hair, nails), as enzymes, producing neurotransmitters, hormones, supporting immune function, transport of nutrients. 

Studies show that plant based eaters meet, if not exceed, dietary protein requirements as long enough calories are consumed. In addition to protein, plant foods are also the go-to source for fiber and phytonutrients which have shown to improve blood pressure, cholesterol levels, and insulin sensitivity. 

Beyond the health perks, eating more plants and less animals is simply better for our environment. Plant protein sources are much more sustainable than animal protein because they use much less natural resources (water, land) and produce significantly lower green house gas emissions. 

jamie mok