Highest Sources Of Plant Protein

According to Phyllis Balch, a nutritional consultant in the U.S.A. and Europe, protein can be found in every cell in the body. When digested, it is broken down into individual building blocks called amino acids. There are 22 amino acids and some of them are essential. This means the body does not manufacture them and thus they must be obtained daily through food sources. Plant protein sources contain varying amounts of protein, depending on how many amino acids are present in a single food source.

Soy products

Balch explains that soy beans contain all of the essential amino acids, making them a complete protein. This is the highest amount of protein within a food source. Because they take many hours to cook, soy beans are made into a variety of products that contain the same nutritional value. Prepare tofu and tempeh according to directions for a neutral-tasting product that adapts the flavor of the seasonings and recipes they are used in. Liquid soy products take the place of animal dairy products perfectly. Just drink soy milk or use soy in a recipe as usual. Follow the instructions on the packet of miso for use as a stock in soups and sauces. Tamari sauce substitutes Worcestershire sauce in a very nutritious way. These products can be purchased in health food stores and some major grocery stores along with meat-substitute items that are also soy based.

Quinoa

Balch recommends quinoa, a whole grain that is also a complete protein. It contains all of the essential amino acids as well as some of the other amino acids. Cook it as part of a main course or as a side dish as you would do rice. The whole grain can be blended into a flour or purchased already ground into flour. Use it to prepare bread, baked goods or in any recipe that calls for flour. Purchase quinoa at health food stores or in some international grocery stores that carry food items from the Middle East, Africa and South America.

Beans and Peas

Beans are a high source of plant protein, although they are not complete. Combine them with brown rice, whole wheat, corn, nuts or seeds in a meal to receive all the essential amino acids. However, out of all of these, beans a have the greatest amount of amino acids. One cup of them contains 16g of protein. Beans are available in health food stores and grocery stores. They come in many varieties. Navy, pinto, red, black, lima and Northern beans are the most common ones. Lentils, split peas and brown peas are in the same food group as beans and also have a high protein content. The exact amount and specific combination of amino acids vary from one kind of beans and peas to the next. Eat a variety of beans and peas combined with a whole grain to receive complete protein.