The Digest

By Kristin Neusel, MS, RD, LD, CDCES

We have begun to switch from meat-based to plant-based foods, and as a result “plant-based proteins” are piquing the interest of people everywhere.  

Everyone has different reasons for focusing on plant-based proteins.

• For some, it’s because they believe by eating plant-based proteins—rather than meat—it will help the environment.
• For others, they are vegan and must turn to plants to obtain the protein their body needs
• Perhaps others want to improve their cholesterol so they are switching to more of a plant-based diet

What are plant-based diets?

In general, plant-based diets are usually:

• High in fiber
• High in vitamins
• High in minerals

This can help lower blood pressure, bad cholesterol (LDL), reduce the risk of diabetes and help maintain a healthy weight (1).

I'm not saying that you have to completely cut out meat products to achieve these health benefits. I'm also not saying that all plant-based products are “healthy" (take a look at white bread which is plant-based, but also highly processed). 

To see if a plant-based diet is right for you, always speak with your healthcare provider. 

Good sources of plant-based proteins

• Tofu: 20 grams of protein/1 cup
• Lentils: 18 grams of protein/1 cup- easily add these to soups or casseroles for added protein AND fiber
• Edamame: 15 grams of protein in half a cup- a great side, or snack when these are dried
• Chickpeas (canned): 10 grams of protein/1 cup- air fry these and toss in a salad or pack as a snack
• Almonds: 10 grams of protein/ ½ cup
• Quinoa: 8 grams of protein/1cup- swap out your rice for quinoa, or try finding a good quinoa burger recipe
• Rolled oats: 7 grams of protein/ ½ cup- toss these on your morning yogurt
• Hemp seeds: 6.5 grams of protein/2 tablespoons- toss in a salad or bowl for lunch
• Powdered peanut butter: 5 grams of protein in 2 tablespoons- powdered peanut butters have way less fat, but still a good amount of protein!
• Chia seeds: 4.5 grams of protein/ 1 oz- you can add these to tons of recipes without really impacting flavor but adding protein
• Sprouted bread: 4 grams of protein in 1 slice- make a sandwich and you’re adding 8 grams of protein easily

If you have any questions about the gut microbiome diet, Pendulum has registered dietitians who can help you. 

Learn more about gut-microbiome health, follow Pendulum on social media at the following places:

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Interested in submitting a question to Kristin? Email it to her at nutrition@pendulumlife.com and we’ll try to answer it in an upcoming post!

References