If you can't or won't eat meat, you can get much of the protein your body needs from plants. However, most plant proteins are incomplete, meaning that they do not contain all 20 amino acids --- the building blocks of protein --- that your body requires. Biologist George Mateljan, author of "World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating," suggests that you combine certain plant foods to make complete proteins, such as rice and beans. Plant-based foods are also low in saturated fat and calories and have some vitamins, minerals and phytochemicals meats lack.
Dairy Products
Dairy products, such as milk, yogurt and cheese, are among the best non-meat sources of complete proteins. They are also excellent sources of calcium, phosphorous, zinc, and vitamin D, which provide strong bones. According to Mateljan, one cup of milk provides about 15 grams of protein --- about 25 percent of the daily recommended intake for an average person.
Nuts and Seeds
This category of food includes almonds, cashews, walnuts, pumpkin seeds, sunflower seeds and pistachios. In addition to plenty of healthy monounsaturated and polyunsaturated fats, which lower your blood pressure and cholesterol, they are also rich in protein and have some carbohydrates. Half a cup of almonds contains about 22 grams of protein, while the same amount of sunflower seeds contain about 25 g. You can add nuts and seeds to your daily meals, as toppings for cakes and yogurts --- or eat them as a snack instead of chips and cookies.
Whole Grains
Whole-grain foods include any types of rice, bread, or pasta that still retains the bran and germ. The bran is the outer layer of the grain kernel, and contains fiber and minerals. The germ is the reproductive part of the plant, packing vitamins, minerals and phytochemicals. Food processing removes most or all of the bran and germ, and destroys most of the proteins within the grain. One cup of brown rice contains 15 g of protein --- to 5 g for one cup of white rice.
Soybeans and Other Legumes
Soybeans are one of the few plants that contain complete proteins your body can use. They are also high in omega-3 fatty acids, tryptophan, iron and vitamin K. Half a cup of soybeans contains 37 g of protein. Other types of beans and legumes include pinto beans, black bean, snow peas, and lentils.
Former Ohio State University nutrition professor Gordon Wardlaw recommends that you get most of your plant-based protein sources from this food group, because of the economic value and nutrient-rich content of its foods.
References
- "World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating"; George Mateljan; 2006
- "Perspectives in Nutrition"; Gordon M. Wardlaw; 2002
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