Plant based nutrition has gained significant popularity in recent years due to reasons such as reducing the risk of chronic diseases and being more eco-friendly. One of the most important hesitations for those who want to try this diet is adequate protein intake. However, there are many high protein plant based sources that can meet the protein needs for a balanced and adequate diet. Let’s examine the best plant based protein sources together.
Peas
The health benefits of pea protein, which is used in Muscle Cheff Protein Chips, are mainly due to the concentration of starch, protein, fiber, vitamins, minerals and phytochemicals in peas. Pea protein is rich in fiber, which helps mediate the glycemic response, thus may help prevent cardiovascular disease and lower blood pressure by reducing cholesterol and triglyceride levels. It has a digestibility rate of 94% due to its high fiber content, which reduces stomach and gastrointestinal digestive problems such as bloating. It also has appetite suppressant effects thanks to its high amount of protein and dietary fiber, which can delay gastric emptying, weaken glucose absorption and concentration, and stimulate the release of appetite-regulating hormones.
Since pea protein is used as a protein supplement to increase muscle mass, it is used in the production of Muscle Cheff Protein Chips. Increasing protein intake creates a postprandial muscle protein synthesis response and may create a long-term improvement in lean mass. Pea proteins also contain branched-chain amino acids (BCAAs), leucine, isoleucine and valine, which help support muscle growth.
Legumes
Legumes in general are excellent sources of plant-based protein. Legumes such as beans, kidney beans, chickpeas, lentils and soybeans are rich not only in protein but also in fibre, vitamins and minerals. They can be used to enhance a variety of dishes, such as soups, stews, salads, and plant-based burgers.
Tofu and Tempeh
Tofu and tempeh are soy-based products that are high in protein. Tofu a versatile food that can be used in both salty and sweet dishes. Its ability to absorb the flavor of the foods it is cooked with makes tofu easily usable in many plant-based recipes. Tempeh is a fermented soybean product with a nutty flavor and firm texture, and it is a very good source of protein and probiotics. You can use tofu and tempeh in salads and bowls by marinating them and grilling them in a pan, and you can also use tofu as a scrambled egg alternative.
Nuts and Seeds
Nuts and seeds such as hazelnuts, almonds, peanuts, chia, flax and hemp seeds are full of protein, healthy fats and various vitamins and minerals. Spreads like Muscle Cheff Peanut and Hazelnut Protein Spreads are also delicious and convenient protein sources and can be used in sandwiches, smoothies or oatmeals.
Whole Grains
Whole grains such as quinoa, bulgur, wheat and brown rice are not only rich in complex carbohydrates but also provide high amounts of protein. Quinoa, in particular, is considered a complete protein because it contains all nine essential amino acids. You can add whole grains to salads and soups, and even use quinoa in porridges.
For those who want to integrate a plant-based diet into their lifestyle, there are many delicious and satisfying ways to eat a balanced and protein-sufficient diet. You can include various foods such as legumes, nuts, and seeds in your meals and try different delicious recipes while meeting your protein needs. You can also try Muscle Cheff Protein Chips, which are produced without frying, without palm oil, GMO and trans fat; and contain 10 g of pea protein per package to support your daily protein intake!