Protein is one of the most important macronutrients that helps to repair muscles, strengthen your hair, nail, bones, and also produce enzymes. It is in every part of your body including tissues and body cells. We can get protein mainly from meats such as chicken, pork, fish, and seafood. But, did you know that vegetables contain protein too? Plant-based proteins are usually packed with nutrients for example complex carbohydrates, dietary fiber, vitamins, and trace minerals. They offer more healthy benefits than just building and repairing muscles. Here are some vegan/vegetarian friendly plant-based protein, which are also a good source of fiber, vitamin A, C, B6, potassium, iron, and magnesium. For example, Japanese edamame, red bean, black bean, tempeh, peanut, and cashew nut.
[divider title=”1. Japanese edamame” style=”style6″ align=”left”/]
Edamame is packed with protein, complex carbohydrates, fiber, vitamins and minerals such as calcium, potassium, magnesium, zinc, and iron. It is a good source of energy and yet low in calories, sugar, and fat. You can easily steam them and snack throughout the day or make a simple edamame salad dish. Eat them more and enjoy the health benefits edamame has to offer.
[divider title=”2. Red bean” style=”style6″ align=”left”/]
Red bean, lentils, green bean, and soy bean are a great source of plant-based protein and dietary fiber that you should be consuming daily. Especially, red bean, it is full of iron, potassium, folate, and antioxidants, which is good for your overall well-being. It reduces your risk of heart attack, is good for kidneys, promotes the formation of red blood cells and improve haemoglobin levels, excellent for working memory, providing energy, regulating blood sugar levels as well as optimising cholesterol levels and prevent constipation. You can make it into a hot bowl of red bean soup, or make it a paste and spread on your toast. You can even add a handful of red bean to your salad. It tastes so good.
[divider title=”3. Black bean” style=”style6″ align=”left”/]
Black bean offers very similar health benefits as red bean. It contains a good source of protein, dietary fiber, folate, calcium, magnesium, and potassium. It is also packed with phytonutrients. With a high amount of soluble fiber and phytonutrients in black bean, it helps to lower cholesterol levels, promote healthy range of blood pressure, and regulate blood sugar levels. This results in lowering your risk of cardiovascular disease and heart attack. So, try to add black bean to your diet, it is affordable and easy to cook.
[divider title=”4. Tempeh” style=”style6″ align=”left”/]
Tempeh is fermented soy bean, originating from Indonesia. It is a good source of protein, magnesium, copper, and phosphorus. It contains probiotics which are good for digestion and nutrient absorption. Not only that, it helps to lower your cholesterol, increase smuscle-building protein, promotes healthy hair, increases bone mass, prevents various types of cancer due to its anti-inflammatory properties and more. Not only that, having a small portion of kimchi along with tempeh daily helps to promote healthy bowel movement and prevent constipation. Perhaps, it’s time to cook some tempeh!
[divider title=”5. Peanut” style=”style6″ align=”left”/]
Steamed peanut, roasted peanut, or boiled peanut all are a good source of plant-based protein and dietary fiber. It is an excellent source of energy, good for your bowel movement and promotes healthy skin, hair, and nails. However, you should eat it in moderation due to its high in calories and saturated fats. if you love peanut butter toast, you should go for those that are low in sugar and organic if possible. Try to avoid fried and salted peanut, and stick with steamed or boiled peanut.
[divider title=”6. Cashew nut” style=”style6″ align=”left”/]
Cashew nut contains a good amount of protein, vitamin E, B6, phosphorous, and zinc. Having a handful of cashew nuts daily helps to optimise overall health. For instance, it helps to lower your risk of cancer, support immune system, lower your risk of type II diabetes, regulate blood sugar levels, strengthen bones, Lower LDL cholesterol, and raise HDL cholesterol. However, too much of cashew nut is never good because of its saturated fats, low amounts of fiber, and high in calories. Moderation is key!
Check out the link down below for 6 high protein vegetables!
Let us know which one of the above plant-based protein is your favourite, and how did you cook them.
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