Protein is the building block of life and is essential for cell growth and tissue repair. Protein also takes longer to digest than carbohydrates so it can make you feel fuller for longer which is great news for anyone trying to lose weight.
All proteins are made up of a different combination of 20 compounds called amino acids. There are 2 types of these :- essential amino acids and non essential amino acids. Our bodies can make the non essential amino acids but the 9 essential amino acids need to come from our diet every day.
Good sources of protein include those from animal products such as meat, eggs and dairy but a sometimes overlooked protein source is the one derived from plants. This can be ideal for vegans, vegetarians, those with dairy allergies or anyone who wants to feel healthier due to the alkalising effects of plants on the body.
Plant-based proteins are also high in fibre, vitamins and minerals. They also contain phyto nutrients with help with disease prevention.
Pea protein
Pea protein is a complete protein source (i.e it contains all of the 9 essential amino acids) and in addition to this, it is has an excellent nutritional profile. It is rich in branched chain amino acids and also rich in vitamins and minerals such as calcium, iron and magnesium. Peas don’t contain cholesterol and are also low in fat and calories.
Quinoa protein ( pronounced Keen-wah)
If you’ve not already added Quinoa to your diet, you might want to think about it as not only an excellent source of protein, but also an excellent source of fibre and the minerals magnesium, phosphorous, folate, copper, iron, zinc and potassium.
If it one of the world’s most nutritious foods and is also totally gluten-free and packed with antioxidants.
Even though it looks and cooks like a grain, it’s actually a seed and is classed as a complete protein source due it its significant amounts of amino acids lysine and isoleucine.
Hemp protein
Another excellent protein source is Hemp. With a similar protein profile to an egg, Hemp contains a whole range of natural organic proteins – it is also free of ogliosaccharides which are know to cause gas and upset stomach. On top of this, it also contains essential healthy fats – Omega-3 and Omega-6 in a healthy 3-1 ratio. It is also packed with vitamins and minerals including potassium, calcium, iron, manganese and zinc. Naturally gluten free and packed with dietary fibre it can help with weight loss and increase energy levels.
It is made by milling the seed from the plant Cannabis sativa. Hemp is certified free of THC, the commonly known active ingredient in the drug marijuana so you can’t get high from eating hemp protein.
Click here for hemp recipe ideas.
Other good plant protein sources include Black Beans 15g protein per cup (great as a replacement for beef in burgers or chilli) , Chai seeds 4.7g protein per oz,.Pumpkin and sunflower seeds 5g protein per oz, Nuts between 3-5g protein per oz, Almond Butter 3.4g protein per tbsp, Cashew Butter 2.8 g per tbsp Avocado 4g per fruit, Broccoli 3g protein per cup and Spirulina 4g protein per 1tbsp.
Click here for plant protein superfood snack recipes.
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