In the US, we are recommended to consume about half a gram of protein per pound of body weight, meaning we should ideally get 15 to 25% of our calories from protein. However, many Americans surpass this recommendation, increasing the risk of colon, breast, prostate and pancreas cancers and kidney disease. Most Americans also get almost all of their protein from meat and dairy sources, meaning they are lacking vital protein types that are essential to building a strong immune system and replenish old and damaged cells. Awareness of this fact has led to the rising trend for more plant-based protein to be incorporated into our diets, and here at NetCost Market, we feel it’s important to highlight the best sources for these essential cell-building proteins!
Lentils provide a great mixture of plant-based protein and healthy complex carbohydrates, with plenty of fiber and vitamins. Although they are not as protein-rich as soy and seitan at about 9g per 100g, they are much easier for your body to absorb, and when eaten with whole grains such as brown rice or bulgur wheat, they can provide all the essential amino acids that your body requires!
Although not very protein-rich at about 4g per 100g, pea protein has become a bit of a revelation in recent times and concentrated powdered versions are now available. The range of proteins offered in these tiny balls of vitamin greatness covers all the needs of the body, and they also have high concentrations of vitamins A, C and K and high amounts of essential manganese.
Seitan is made from gluten, so it will not suit those with a gluten intolerance or who follow a gluten-free diet. However, seitan has become very popular with vegetarians and vegans as it resembles the texture and look of meat much more effectively than soy alternatives and is much more versatile. It contains about 25g of protein per 100g, meaning it is protein rich and super tasty!
Tofu, Tempeh, and Edamame
Soy-based products like Tofu, Tempeh, and Edamame contain between 10-19g of protein per 100g, but the protein they contain is very different to that found in meat. In fact, soy protein is the only plant-based protein that contains all eight of the essential amino acids, meaning regular consumption keeps your protein intake stable, while also well-rounded. As well as a great source of protein, they also include good amounts of fiber, iron, calcium, zinc and B vitamins.
Chia seeds have become all the rage in the 21st century and many places where they are originally grown rarely see them now as they are so often shipped off to feed the western world’s chia seed craze! But their high protein and fiber concentration, about 12g and 25g per 100g respectively, is very admirable and they are a great way to incorporate more plant-based protein into your diet!
NetCost Market provides a huge selection of products that will provide you with the perfect protein balance for your diet all from plant-based sources. So, whether you’re a vegetarian or vegan, or simply wish to widen the sources of protein in your diet, NetCost Market is your number one choice for plant-based protein foods!