It’s not just meat, there are numerous sources of plant-based protein. Protein is said to be essential to our bodies because it plays an indispensable role in maintaining every cell in our bodies; it technically fuels our cells and powers our bodies.
"Proteins help repair and build your body’s tissues. They allow metabolic reactions to occur and coordinate bodily functions,” says Caleb Karangira, a nutritionist currently pursuing a Master’s degree in public health. "They are composed of smaller components known as amino acids. And each person requires 20 amino acids to be healthy,” he adds.
Furthermore, protein builds, repairs, oxygenates, and regulates various cells in our bodies, which keeps you going in your daily life.
Did you know that to stay healthy, men up to the age of 70 should consume 64g of protein per day, and women up to the age of 70 should consume 46g unless pregnant or breastfeeding?
Some foods contain only a few essential amino acids, while others include all of them. You will get the necessary protein if you eat a range of foods. "Where can I find protein?” should be your next question.
We’ve provided a list of excellent protein sources that you probably didn’t know about.
1. Chia seeds
One teaspoon of these seeds contains 3g of protein. They have an impressive nutritional profile, including a high amount of omega-3 essential fatty acid for brain function and heart health – and plenty of calcium, fibre, and an excellent source of protein. They’re also incredibly versatile, so you’ll find them in many recipes and supermarket products these days. Chia can be sprinkled on salads or cereal, added to bliss balls or smoothies, or soaked overnight to make chia pudding to start the day. That is a superfood!
2. Yoghurt
Yoghurt is an excellent addition to a variety of dishes. Cereals, smoothies, and snacks are high in protein. Protein content varies by product, with natural and Greek-style yoghurt containing the most. Some have as much as 15g per serve. If you want less sugar, you can choose raw yoghurt and yoghurt with at least 100 million colony-forming units (CFU) if you wish to have yoghurt with good bacteria.
3. Green peas
7g of protein is found in a cup of cooked peas. Peas, like all diets, are used to fill the protein gap in a meal. These little powerhouses are also rich in fibre, vitamin C, and vitamin K. Forget the mushy, overcooked peas your mother used to serve you as a child, and think about the burst of sweetness from fresh peas that can be added to salads, pasta, frittatas, and even pestos.
4. Peanut butter
Whether you’re snacking on apple slices with peanut butter or spreading it on your morning toast, this favourite spread packs a nutritional punch, providing essential amino acids, vitamin E, and magnesium. If you don’t like peanut butter, try almond butter or the popular ABC spread, which contains a healthy mix of almonds, Brazil nuts, and cashews.
5. Potato
A medium-sized potato contains about 4g of protein and is a good source of potassium. For extra fibre and B group vitamins, bake them whole and eat the skin. Potatoes aid in weight loss by keeping you full for an extended period. They also contain antioxidants, which help prevent disease, and vitamins, which help your body function properly.
6. Milk
Whether soy or cow, milk is a necessary component of our morning cappuccino or a glass of goodness after and in-between. If you prefer milk varieties, there’s no need to forego protein because soy milk contains the same amount as whole milk, plus other nutrients.
7. Soybeans
When it comes to protein, soybeans are unrivalled. They are composed of all nine essential amino acids and provide nearly as much protein per serve as meat. What’s more, you’ll reap the benefits of whether you eat soybeans in their pods. Soybeans are used to make various foods, including tofu, tempeh, and a variety of meat substitutes. (170g of tofu contains 20.4g of protein, while 100g of tempeh contains 23.2g.)
8. Eggs
When it comes to a healthy meal, many people think of eggs. They are also a good source of protein, which is easier to absorb. According to Healthline, egg whites are almost pure protein. Still, when combined with the yolk, they provide more nutrients such as vitamins, minerals, and healthy fats. Eggs are also high in choline, which is hugely helpful to pregnant women and breastfeeding mothers because it plays a vital role in development and growth.
9. Beans
Beans are made from Fabaceae seeds, also known as legumes, peas, or bean seeds. Beans are a low-cost source of protein, fibre, iron, and vitamins, all of which provide numerous health benefits. Amino acids are protein-building blocks that the body uses to repair and regenerate tissue like bone, muscle, hair, skin, and blood.