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Tomatoe sauce, olives and capers


By Jhon Wolf

Nutrition Expert

15 Min

One of the most widely recognized confusions about plant-based eating regimens is that they are lacking in protein. Not only is this false, but plant-based proteins provide some astounding health benefits. Continue reading to learn more about plant-based protein including where to find it, how it benefits your wellbeing, and the amount you need.

How much protein do you need?

It doesn't really make a difference what type of diet you decide to follow – protein is fundamental. Protein is a segment of each cell in the human body. Your hair and nails are made almost entirely of protein and your body utilizes protein to build muscles, repair tissues, and to produce hormones, and other significant biochemicals. Another important thing about protein is that the body does not store it as it stores fat and carbohydrates – this means that you need a steady intake to meet your requirement. 

It is generally recommended to have a daily intake of 0.8 grams of protein per kilogram of body weight – or about 0,36 grams per pound. Therefore, a 150 lbs person would need about 54 grams of protein per day to meet that target.

If you’re an athlete trying to build muscle, if you’re pregnant or lactating or if you’re under an exceptional amount of stress, it is recommended to get at least 0.45 grams of protein daily per pound of body weight – which means that at 150 lbs you would need around 67,5 grams of protein daily.

Older adults tend not to absorb protein as efficiently, meaning seniors would need more of it daily. 

Keep in mind that this is a minimum. If you are trying to lose weight, build muscle mass, or if you exercise regularly, your protein needs may be higher – somewhere in the range of 0.5 to 0.8 grams per pound of body weight. 

What are the benefits of plant protein?

Proteins are made of a total of 20 amino acids. The human body can create 11 of these amino acids and the remaining 9 are known as “essential amino acids” because they have to come from the food you eat. A complete protein is one that contains all 9 of these amino acids. There are several plant foods that fit this description such as buckwheat, quinoa, hemp, amaranth, spirulina and soy.

In addition to providing the building blocks for healthy muscles and tissues, plant protein may also be beneficial for weight loss. Plant-based proteins will in general be lower in calories and fat than animal proteins yet higher in fiber and fundamental nutrients.

Where can you get plant-based protein?

While many plant foods contain low amount of protein, certain foods are richer in macronutrients than others. Here are some of the top sources of plant-based protein:

  • Lentils (18g per cup)
  • Black beans (15g per cup)
  • Chickpeas (14,5g per cup)
  • Amaranth (9g per cup)
  • Green peas (9g per serving)
  • Hemp seeds (9g per serving)
  • Quinoa (8g per serving)
  • Buckwheat (6g per cup)
  • Pumpkin seeds (12g per cup)
  • Spirulina (39g per serving)
  • Kidney beans (8g per cups)
  • Almond butter (8g per serving)

Beans Mix

Take a look at the foods on this list and ask yourself how many of them you already include in your regular diet – you may be surprised! Not only are these foods rich in plant protein, they are also easy to incorporate into your diet.

Whether you want to lose weight, improve your health, or just follow a healthier diet, plant-based proteins are an important piece of the puzzle. Make an effort to include the foods listed above in your daily diet and enjoy the benefits that plant proteins have to offer!

To try some protein-rich plant-based foods for yourself, check out our selection of our organic products!


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