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5 Plant Based Proteins You Can Add To Your Diet

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Plants proteins offer more vitamins and minerals than animal proteins and have lots of fiber, that controls blood sugar and keeps digestive tract healthy. They contain less fat and little to no cholesterol. Beans of all varieties, lentils and nuts are great sources of these proteins. Add protein rich mushrooms topping in pizza and include broccoli in everyday dishes.

A new study published in the American Journal of Kidney Diseases showed that when people with Chronic Kidney Disease (CKD) ate more plant based proteins their risk of death lowered. It’s common practice for CKD patients to limit their protein intake to avoid adding extra work for the kidneys. However, this study showed that the type of protein may be more important than just protein in general.

As recent studies show that processed animal proteins can have some deleterious health effects, plant based proteins are looking more appealing than ever. Here are a few reasons why you should opt for plant based proteins over animal proteins?

Benefits Of Plant-Based Proteins

  • They offer more vitamins and minerals than animal proteins.
  • Are filled with fiber, which helps to control blood sugar and keeps the digestive tract functioning properly.
  • They are less taxing on the environment (require less water, less land).
  • They  contains less fat and fewer to no cholesterol.

5 Best Plant-Based Protein Sources

Beans

All kinds! Making chili or just a bean soup with black beans, kidney beans, pinto beans, northern beans and garbanzo beans is one of my favorite hearty meals.

[Read: How To Cook Beans For Better Digestion]

Nuts

Having a big batch of granola on hand makes my go-to breakfast of a dairy-free yogurt parfait even easier. I incorporate 4 different kinds of nuts when I make my trail mix granola recipe.

Ingredients

  • 2 cups assorted, raw, unsalted nuts (almonds, cashews, walnuts, pistachios, etc).
  • 1/4 cup raw, unsalted sunflower seeds
  • 1/4 cup raw, unsalted pumpkin seeds
  • 1/2 cup unsweetened coconut flakes
  • 1/4 cup coconut oil
  • 1/4 cup maple syrup
  • 1 tsp salt (Himalayan salt or sea salt would be best)
  • 1 cup raisins (or any favorite dried fruit)

*Organic ingredients are preferred but not necessary

Directions

  • Preheat oven to 300°F. Pulse nuts in a food processor or blender until they’re broken into smaller chunks.
  • In a sauce pan, on low heat, melt the coconut oil and stir in the maple syrup.
  • In a mixing bowl, add the nuts, seeds and oil and syrup mixture. Mix thoroughly.
  • Spread the mixture onto a baking sheet lined with parchment paper and cook for about 20-25 minutes.
  • Remove from heat and add raisins and salt, press the mixture down to form a flat surface.
  • Allow to cool for about 20-30 minutes and then break into chunks.

I enjoyed this granola as a cereal with almond milk, but it makes a great snack by itself! I also added Enjoy Life mini chocolate chips for some added sweetness.

Lentils

They are super versatile and make a great addition to soup. You can also use them to make veggie burgers!

[Read: The Amazing Health Benefits Of Nutritious Lentils]

Mushrooms

Anyone that knows me, knows that mushrooms are my favorite pizza topping, a go-to in spaghetti sauce, and can pair with just about anything else.

[Read: Mushrooms Good For Health: Myth Debunked]

Broccoli

Yep, vegetables DO contain protein! And broccoli is one of my favorites.

[Read: Why Broccoli is Considered a Real SuperFood?   16 Healthy Broccoli truths you didn’t know]

The most important thing to remember when you shift to a more plant based proteins is to incorporate a variety of foods each and every day and to ensure you are eating enough food!

Amy Good
Expert

My name is Amy! and I'm a Registered Dietitian that practices a holistic view of health. I like to consider the many different facets of our lives when trying to help others achieve their health and wellness goals.

Amy Good
Expert

My name is Amy! and I'm a Registered Dietitian that practices a holistic view of health. I like to consider the many different facets of our lives when trying to help others achieve their health and wellness goals.

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