Protein is a macronutrient composed of amino acids. Our body cleverly makes some amino acids itself, but there are nine essential amino acids that we need to get from the food we eat. If a food contains all nine of the essential amino acids, like the humble soybean, it is called a complete protein.
why do we need it?
Protein has long been heralded as the must-have post-exercise recovery food. However, proteins play a role in almost every biological process, and their functions vary widely. According to a CSIRO report, eating a diet higher in protein could play an important role in healthy weight management.*
how much do we need?
A varied and healthy diet will provide enough protein for most people. Having more protein doesn’t mean we store it for later—we simply excrete it. Men up to the age of 70 are recommended to have at least 56 g per day, whereas women should aim for at least 46 g.
these five sources of plant protein really pack a punch:
Soybeans (1 cup boiled = 29 g protein)
Whether you eat whole soybeans or such products made of soybeans as tofu, tempeh, or soy milk, you will reap the protein benefits. Remember, when choosing your soy milk, opt for one that is fortified with calcium and B vitamins.
Pistachios (1 oz = 6 g protein)
Just a handful of pistachios, a perfect healthy on-the-go snack, packs a protein punch and is a good source of vitamin B6, which is needed for energy production. Opt for unsalted pistachios to make the most of these nutritious nuts.
Peanut butter (1 tbsp = 4 g protein)
In addition to protein, this versatile spread also provides niacin and magnesium for an energy boost. There are a range of peanut butters to choose from to suit your own tastes and needs, including natural and no added sugar or salt varieties.
Peas (1 cup cooked = 8 g protein)
Like all legumes, peas are a protein hero. These little balls of health also boast fiber for gut health, vitamin C for immunity, and vitamin K, which helps your blood clot.
Quinoa (1/2 cup cooked = 4 g protein)
Quinoa is not only a delicious gluten-free grain, but it is also a source of all nine essential amino acids, iron, folate, and magnesium. It is a very versatile grain—try using it in baking or making it into a delicious breakfast pudding.
Article courtesy of Sanitarium Health Food Company. For more information and heart-healthy recipes, visit sanitarium.com.au.
