10 most underrated sources of plant-based protein
Every day staples like tofu, chickpeas, and lentils often come to mind when considering plant-based proteins. But did you know hemp seeds pack a complete protein punch with added omega-3 benefits? As plant-based diets continue to grow in popularity, it’s time to explore lesser-known protein sources that enhance nutritional value and promote sustainability.
Plant-based diets have been gaining traction for good reason, as they align with growing awareness of our food choices’ environmental, ethical, and health implications. Shifting to plant-based proteins helps address significant ecological concerns. For example, animal agriculture is a major contributor to greenhouse gas emissions, deforestation, and biodiversity loss. Individuals can reduce their carbon footprint by choosing plant-based proteins, conserving water resources, and mitigating the strain on arable land. Producing plant proteins typically requires far fewer resources than raising livestock, making this dietary shift a powerful tool for combating climate change and promoting sustainable food systems.
Beyond environmental benefits, plant-based proteins offer numerous health advantages. These proteins are often accompanied by high levels of dietary fibre, which supports healthy digestion and lowers the risk of chronic diseases like heart disease, diabetes, and colorectal cancer. Additionally, many plant-based options are naturally low in saturated fat, making them heart-healthy. Including a variety of plant proteins in the diet also helps with weight management
While staples like beans, lentils, and nuts are undeniably excellent sources of plant-based protein, they are just the tip of the iceberg. Many other protein-rich options remain underappreciated but are equally versatile and nutritionally valuable. These lesser-known sources diversify meals and bring unique benefits to the table, encouraging a more adventurous and comprehensive approach to plant-based eating.
Here are ten underrated plant-based protein powerhouses worth adding to your plate.
- Hemp Seeds
Tiny but mighty, hemp seeds are a complete protein source, containing all nine essential amino acids. They’re also rich in omega-3 fatty acids, which support heart and brain health.
- Chia Seeds
Chia seeds may be small, but they’re packed with protein, fibre, and omega-3 fatty acids. They form a gel-like texture when mixed with liquid, making them versatile for various recipes.
- Quinoa
This ancient grain is celebrated as a complete protein, with all essential amino acids in a gluten-free package. It’s also high in fibre and contains important minerals like magnesium and iron.
- Jackfruit
While jackfruit is better known for its texture as a meat substitute, it also provides a decent amount of protein. Its mild flavour makes it a blank canvas for spices and sauces.
- Nutritional Yeast
Nutritional yeast, with its cheesy flavour, is a favourite among vegans. It’s fortified with vitamins, including B12, and contains a surprising amount of protein.
- Seitan
Seitan, made from wheat gluten, is often called “wheat meat” due to its chewy texture and high protein content. It’s low in fat and mimics the texture of meat in many dishes.
- Spirulina
This nutrient-dense blue-green algae boasts an impressive protein profile and is rich in iron and antioxidants. A little goes a long way with this superfood.
- Mung Beans
Mung beans are versatile legumes with a mild flavour. They’re high in protein, fibre, and key nutrients like potassium and magnesium.
- Buckwheat
Despite its name, buckwheat is gluten-free, provides a good amount of protein, antioxidants, and minerals, and has a nutty flavour that complements many dishes.
Expanding your diet with these underrated plant-based protein sources offers many nutritional and environmental benefits. From the omega-3-rich hemp seeds to the versatile mung beans, each option brings something unique to the table.
Experimenting with these ingredients can add variety to your meals while reducing reliance on meat and other resource-intensive foods. By embracing these sustainable protein sources, we improve our health and take a step toward a greener planet.
