A study by Dr. Jiaqi Huang of the National Institutes of Health in Bethesda, Maryland, USA, shows that for every 1,000 kcal of energy intake, a 10g increase in plant protein content can reduce the risk of all-cause death in men by 12% and in women by 14%. % risk of all-cause mortality.
Replacing 3% of our animal protein intake with plant-based protein could significantly reduce our risk of death from all causes (10% for men and women), as well as cardiovascular disease.
What are examples of plant proteins?
1. Legumes
Lentils are high in protein and fiber, making them adaptable in soups, stews, and salads.
Garbanzo beans, often known as chickpeas, Chickpeas, a high-protein and fiber-rich food, are widely used in hummus, salads and stews.
Black beans are a popular ingredient in many Latin American dishes because they are high in protein and fiber.
Kidney beans, known for their high protein content, are commonly used in chili and other hearty recipes.
Peas: Split and green peas are high in protein and are commonly used in soups and side dishes.
2. Soy products
Tofu, made from soybean curds, is a versatile protein source used in a variety of Asian cuisines.
Tempeh, a fermented soy product with a firm texture, is high in protein and may be utilized in a variety of savory recipes.
Edamame: Young, high-protein soybeans that are commonly served as a snack or appetizer.
Soy Milk: A popular dairy replacement, soy milk is high in protein and can be substituted for cow's milk in many recipes.
Soy Protein Isolate: Soy protein isolate is a concentrated protein source that is commonly found in protein powders and bars.
3. Grains and pseudo-grains
Quinoa is a complete protein that contains all of the essential amino acids. It is used in salads, bowls, and as a substitute for rice.
Brown rice has a decent quantity of protein and is commonly used as a basis in various meals.
Oats: Oatmeal, which is high in protein and fiber, is widely used for breakfast as well as baked items.
Amaranth is a protein-rich pseudograin commonly used in porridge and baked dishes.
Buckwheat: Despite its name, buckwheat is gluten-free and high in protein, it is commonly used in pancakes and porridge.
4. Nuts and seeds.
Almonds are high in protein, healthy fats, and fiber. They can be consumed raw, roasted, or as almond butter.
Chia Seeds: High in protein, omega-3 fatty acids, and fiber, chia seeds can be mixed into smoothies, porridge, or yogurt.
Flaxseeds: Flaxseeds are an excellent source of omega-3 fatty acids and protein that are frequently mashed and included into baked products or smoothies.
Hemp Seeds: Packed with protein and healthy fats, hemp seeds can be sprinkled on salads, yogurt, and cereal.
Pumpkin Seeds: Packed with protein, iron, and magnesium, pumpkin seeds can be consumed as a snack or mixed into recipes for added crunch.
