Where do you get your protein from?

Protein

We all need a regular supply of protein in our diet. Protein is a major component of the cells which make up all organs of the body. About 43% of body proteins are found in the muscle tissues, 21% in the skin, 19% in the blood and 5% in the liver. The brain, kidneys, hair, nails and other vital organs all also contain protein. Proteins are also key components of hormones and enzymes such as digestive enzymes.

In general daily recommendation intake for protein is based on a figure of 0.75g/protein per kg/body weight per day.

Despite misleading, conventional wisdom, the truth is that we can survive without meat, eggs and dairy and still supply our body with sufficient amount of proteins.

Here is a list of plant-based foods high in protein:

1. Legumes ( bean, peas, lentils, ets.). For example:

  • 1 cup soybeans – 28 grams (1 cup tempeh – 30 grams)
  • 1 cup lentils – 18 grams
  • 1 cup beans – 15.5 grams
  • 1 cup garbanzo beans (and hummus) – 14.5 grams
  • 1 cup pinto, kidney, black beans – 13-15 grams
  • 1 oz peanuts – 6.5 grams

2. Nuts (cashew, walnuts, pecans, pistachios, macadamias, peanuts, almonds). For example:

  • 1 oz. cashews – 4.4 grams
  • 1/4 cup (2 oz.) walnuts – 5 grams
  • 1 oz. pistachios – 5.8 grams
  • nut butters – peanut butter, almond butter, cashew butter – 2 tablespoons has about 8 grams of protein

3. Seeds ( sunflower seeds, pumpkin seeds,, sesame, tahini). For example:

  • 1 oz. sesame seeds – 6.5 grams
  • 3 tablespoons f tahini – 8 grams

4. Whole grains ( brown rice, millet, quinoa, barley, bulgur wheat, cereal, corn, oats, couscous, granola, pasta). For example:

  • 1 cup quinoa – 9 grams
  • 1 cup of oatmeal – 6 grams
  • sprouted grain bread products – buns, tortillas, bread. Pack a sandwich or a wrap and you’ll get 7-10 grams from the bread alone.

5. Vegetables. For exapmle:

  • 1 avocado – 10 grams
  • 1 cup broccoli – 5 grams
  • 1 cup spinach – 5 grams
  • 2 cups cooked kale – 5 grams
  • 1 cup boiled peas – 9 grams
  • 1 cup sweet potato – 5 grams

6. TVP – texture vegetable protein

7. TSP – texture soy protein

8. Superfoods:

  • spirulina and chlorella
  • hemp seeds – 30 grams of hemp powder in your smoothie gives you 11 grams of protein.

 

Sources: www.naturalnews.com

“Intermediate Nutriotion & Health”, Dr Mabel Blades