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8 Best Plant-Based Protein Foods You Should Add to Your Diet

Many claim plant-based protein is healthier than animal protein since the latter contains more calories and fat. Try adding some of these plant-based protein foods to your diet to see for yourself!

protein is the star when it comes to metabolic activity, hormone secretion, and building and strengthening muscles and bones.

In fact, it’s one of the best energy sources that you can give your body to help it function.

However, many people often get their protein from animals, which though can be healthy, is higher in calories and fat that can cause weight gain.

Luckily protein is also present in many vegetables, which help add variety to your diet so that you’re absorbing nutrients well.

The Best Plant-Based Protein Foods

Here we’ll share the 8 best plant-based protein foods and how to add them to your diet plan.

1. Tofu


Tofu, a soy-based food, is a traditional part of the Japanese diet, as much for its mild flavor as its high content of essential nutrients.

It is highly valued for its significant content of high-quality protein that, among other things, helps build muscle mass. For every 100 grams of tofu, you get up to 10 grams of protein and only 110 calories.

Tofu contains isoflavones and antioxidants that are very good for maintaining hormonal balance, especially during menopause.

2. Quinoa


Quinoa is a popular food in South America, especially in Peru and Bolivia.

It is a pseudo-grain with nutrients that have remarkable benefits for your physical and cognitive health.

Despite how low in calories it is, it gives you significant amounts of vitamins, minerals, and essential amino acids that activate your metabolism and muscle strength.

Many people consider it one of the best plant-based protein foods out there, not just because of its high protein content but because it also contains fiber, antioxidants, and other good-for-you compounds.

3. Legumes


Legumes are a vegetable protein everyone can incorporate into their diet through a wide variety of recipes.

These power-packed plants are recommended for athletic performance and increasing muscle mass. And due to the fiber in beans, they’re great for regulating bacterial flora and stimulating intestinal activity.

The fiber also makes them quite filling, making them ideal for anyone trying to lose weight. They’re low on the glycemic index, low in calories, and are useful for avoiding metabolic disorders.

Some of the best are:

  • Lentils
  • Beans
  • Garbanzos

4. Watercress

Every 100 grams of watercress contains up to 3 grams of protein, as well as fiber, antioxidants, and other important nutrients for your overall health.

Eating watercress gives you an energy boost and, at the same time, supports your joint, bone, and muscle health.

5. Asparagus


Known for its diuretic and detoxifying powers, asparagus gives you a small amount of protein that is good for your body.

It contains the essential amino acid called asparagine, which once absorbed creates muscle mass and encourages balance in your nervous system.

It also helps improve insulin secretion, something that is crucial in the process that transforms sugar into energy.

6. Spinach

This wonder vegetable is a very healthy source of amino acids, antioxidants, and vitamins that contribute to the better functionality of many systems in your body.

Every 100 grams of spinach contains 5 to 7 grams of protein, which along with the fiber and minerals in spinach, increases muscle strength and physical performance.

7. Broccoli


Adding broccoli into your diet is a great choice for meeting your daily requirements of protein, fiber, and minerals.

For every 100 grams, you get between 2 and 3 grams of this macronutrient, or in other terms, 5% of the daily recommended amounts for men and 6% for women.

8. Lettuce

Lettuce is known mostly as the base in many salads, but it’s also known for its nutritional and medicinal value.

It contains a little bit of protein which, if incorporated regularly into your diet, helps meet your body’s daily needs. It’s also rich in fiber, antioxidants, and essential vitamins that protect you from damage caused by free radicals and other external agents.

As you can see, there are many vegetables with remarkably high amounts of protein.

Include the plant-based protein foods in your diet, even more regularly than animal-based protein.

Via: Health | U.S.News | ReadersDigest

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