We all know it’s important to eat our vegetables, but chances are these vegetables have not been on your plate in a while (or ever!). For a number of reasons, plant-based diets have become increasingly popular in developing countries. Whether for ethical or health reasons, people are increasingly hungry for high-quality plant-based protein foods. In that vein, here are nine very healthy veggies you should consider adding to your repertoire of healthy eats.
NATTO
Natto is a type of fermented soybean consumed most often in Japan. At 31 grams of protein in one cup, you can probably see why it’s an exceptional food item. While I don’t typically recommend most soy products (due to the high prevalence of GMO options and phytoestrogen complications), natto is a fermented soy product that I think is worth the hype. Note: The smell and texture of natto often turn off people to trying it, but I enjoy the taste and don’t mind using it as a side dish — especially with all the benefits it provides.
SPIRULINA
This algae superfood looks a little bizarre, but this plant protein powerhouse has some unbelievable benefits. This includes heavy metal detox, help fighting HIV/AIDS and cancer prevention. While not a complete protein on its own, spirulina has a whopping 39 grams of protein in just a serving (part of why it’s a delicious part of a morning green smoothie). To supplement the methionine and cysteine it’s missing, just pair it with some nuts.
Spirulina also includes the highest amount of glutamine found in a plant food. Glutamine is an amino acid that is called “conditionally essential,” because the body is able to create it on its own, but it’s used in such large amounts that you also need to consume it through foods.
TEMPEH
Another one of the world’s best plant-based protein sources is tempeh,
an Indonesian soybean. Like natto, this probiotic-rich bean is fermented
to eliminate the common issues soy often provides. You’ll get 18 grams of
protein in a serving of this complete protein. Some people boil and eat it
with soy sauce or coconut aminos, and since it absorbs neighboring flavors, you can use it with almost any recipe. Try it in chilis, salads and stews for a start.
NUTRITIONAL YEAST
Don’t let the name fool you — this yeast isn’t the same stuff that helps to bake bread. Nutritional yeast only contains about 9 grams of protein per serving. However, unlike almost any other plant food, it usually includes fortified Vitamin B-12. Generally, you should treat nutritional yeast like a condiment or an ingredient in cheesy dishes or as a shake ingredient.
PUMPKIN SEEDS
A cup of pumpkin seeds contains 12 grams of protein. Another complete protein source, pumpkin seeds are high in healthy fats, magnesium, lysine and zinc (the latter two of which are often limited on plant- based diets). However, a word of caution: if you are counting calories (which I don’t often deem necessary), you should know that a cup of pumpkin seeds contains 264 calories.
HEMP SEEDS
Hemp seeds have 9 grams of protein per serving, and are also complete in their amino acid profile. They contain gamma-linolenic acid (GLA), which is probably one reason they have so many health benefits, like reducing inflammation and helping with multiple sclerosis.
AMARANTH
A gluten-free “ancient-grain” cultivated first in history by the Aztecs, amaranth grains are an excellent source of nutrition. Amaranth is a complete protein, offering 9 grams per serving, and also contains over 100 percent of your daily recommended manganese intake.
LENTILS
Referred to nutritionally as an “edible pulse,” lentils are part of the legume family and provide a great nutritional profile including 18 grams of protein. They do technically contain all 20 amino acids, but the amounts of cysteine and methionine in lentils are negligible, so if you’re watching protein macros, try adding almonds or another healthy nut to even out the numbers.
Other “complete” plant-based proteins I enjoy include chia seeds, Chickpeas and lima beans are also great sources of protein.
BLACK BEANS
Although black beans are short just one amino acid (hydroxyproline) of being called “complete,” they still offer an awesome source of protein at 15 grams per serving. They also contain a large amount of lysine and leucine, two of the amino acids rarely found in plant-based protein foods.
So for the vegetarians and vegans out there, these plants are your friends. And even if you are a carnivore, it’s not a bad idea to supplement your protein needs with these amazing – and often overlooked – foods.
