Plant proteins like legumes, nuts, seeds, and soy are not only great for your health but also kind to the environment. Here’s an easy breakdown of some common plant-based proteins and why you might want to include them in your diet.
A Quick Look at Popular Plant Proteins
TofuTofu is made from soybeans and comes in two main forms: soft/silky and firm/extra-firm. The soft variety isn't drained, while firm tofu is pressed, making it higher in protein. It’s super versatile and can be used in stir-fries, soups, or even desserts!
TempehTempeh, another soy-based protein, comes from Indonesia. It’s fermented, which gives it a slightly bitter taste and a higher protein content than tofu. It must be cooked before eating but is excellent in savory dishes.
Textured Vegetable Protein (TVP)TVP is a soy product made from defatted soy flour. It’s often used to replace ground meat in recipes. Just rehydrate it, and it’s ready to go!
SeitanMade from wheat gluten, seitan has a soft texture and can be steamed, baked, or fried. It’s a popular choice for those avoiding soy but isn’t suitable for people with gluten sensitivities.
Nutrition Benefits of Plant Proteins
Calcium: Tofu made with calcium sulphate is a good source.
No Cholesterol: Unlike animal products, plant proteins have zero cholesterol.
Fibre: Plant proteins are packed with fibre, something animal proteins lack.
Iron: While plant proteins have non-heme iron (which isn't absorbed as well as iron from meat), you can improve absorption by pairing it with vitamin C (think fruits and veggies!).
Protein: Some plant proteins, like soy, are "complete," meaning they contain all essential amino acids. Others can be combined with grains and legumes to meet your daily needs.
Vitamin B12: Most plant proteins lack B12, but tempeh has some (though not well absorbed). Look for fortified options like soy milk to get your B12.
Zinc: Tofu and tempeh are good sources of this important mineral.
Why Plant Proteins are Great for You
Heart Health: Plant proteins have less saturated fat and more fibre, which helps lower cholesterol.
Reduce Red Meat: The World Health Organization suggests limiting red and processed meats, which are linked to cancer risks. Plant proteins are a healthier alternative.
Disease Prevention: Eating a diet rich in plant-based foods can lower your risk of diseases like cancer, type 2 diabetes, and obesity.
In short, swapping out some of your animal proteins for plant-based options can boost your health and help the planet!
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