A Nutritionist’s Guide to the Best Plant-Based Protein Sources
How to incorporate more plant-based protein foods in your diet
Why Protein Matters
Protein is one of the three macronutrients (alongside carbohydrates and fats). It is a molecule that is made up of 20 different amino acids. Our bodies can’t make nine of these amino acids themselves, so we need to make sure we get enough protein on a daily basis through our diet.
Protein has an important role in maintaining, replacing and building the tissue in our body, including the skin, hair, muscle and bone. As well as being involved in many other processes in the body from:
building hormones and neurotransmitters (which affect our mood and emotions)
supporting the transportation of vitamins, minerals and oxygen around the body
energy production
So, you could say protein is rather important!
What is the Best Source of Plant-Based Protein?
Complete Protein
Animal proteins such as red meat, chicken and seafood are ‘complete proteins’ because they contain all nine essential amino acids that our bodies can't make themselves.
In comparison plant-based proteins such as nuts, seeds and grains most of the time aren’t ‘complete proteins’ with all nine amino acids. Therefore, it is important to combine different plant-based protein sources together to ensure you have a well balanced and varied diet.
When eating two different sources of protein together, such as a chickpea salad with toasted almonds, or overnight oats with a spoonful of peanut butter, the protein usually becomes complete.
10 Best Plant-Based Protein Foods & Recipes
Here are some of our favourite ways to add delicious plant-based protein sources onto our plates. This ensures we have a well-balanced and varied diet to help us feel great. View the 10 best plant-based protein foods & Two Raw Sisters recipes here.
Tips for Eating Enough Protein on a Plant-Based Diet
Tip 1
Being organised, planning and preparing your meals in advance is a great way to ensure you are getting a variety of different sources of plant-based protein, consuming adequate protein on a daily basis.
The Two Raw Sisters App is a great place to start with meal prep and being intelligently lazy.
Tip 2
Always think to yourself, ‘What more can I add to my meals to nourish and fuel my body?’, rather than thinking about what foods you can eliminate. Start by including these plant-based protein foods to your meals.
4 Easy Ways to Eat More Plant-Based Protein Everyday
1.
Cook any grain to add to your lunch or dinner. Simply season with extra virgin olive oil and sea salt to add extra flavour to your grain
2.
If in doubt, top your salad with nuts and seeds
3.
Add 1-2 tablespoons of hemp seeds to your breakfast smoothie
4.
Top your morning oat bake or overnight oats with 1-2 tablespoons of hemp seeds
