Reviewed by Dietitian Casey Wing, RD, CD
Credit: Getty Images. EatingWell design.
Key Points
Plant-based proteins like lentils, seitan and tempeh offer more protein per serving than beans.
Foods like tempeh, tofu and edamame are complete proteins with all nine essential amino acids.
Eating a variety of plant-based proteins ensures you get all the amino acids your body needs.
Protein is an essential nutrient for staying healthy. It helps build and repair muscle, supports immune function and aids in the production of hormones and enzymes that regulate many processes in the body. All this while also helping stabilize energy levels and regulate your appetite.
And it’s not just animal protein sources that provide all these health benefits. “Plant-based proteins provide all the amino acids your body needs, just at varying levels,” says Ashley Kitchens, M.P.H., RDN, LDN. “This is why it’s important to eat a variety of plant proteins throughout the day to easily cover all the amino acids you need.”
Beans are one of the most popular plant-based proteins, and for good reason—they’re affordable, widely available and nutrient-dense. A ½-cup serving of black beans provides about 7 grams of protein. However, there are other plant-based foods that provide even more protein per serving. We’re not saying you should give up beans, but experts say adding these other high-protein plant-based options can help increase your protein intake and add variety to your meals.
Tempeh
⅔ cup = 22 g protein
Tempeh is a fermented soybean product made from whole soybeans pressed into a firm block. It contains more protein per serving than most beans while also providing fiber and other beneficial nutrients.
“Tempeh can be used as a complete source of protein,” says Kezia Joy, M.D. “It contains all nine essential amino acids available in sufficient amounts.” Essential amino acids are those that your body cannot make itself, so they have to be consumed through diet or supplements.
Tempeh has a slightly nutty flavor and holds its shape well when cooked. Try adding it to stir-fry dishes, grain bowls or sandwiches, or crumble and sauté it with spices for tacos or wraps.
Tofu
½ cup = 10 g protein
Tofu is another soy-based protein source that provides more protein per serving than many beans. Since its flavor is so mild, tofu easily absorbs seasonings and sauces used in various dishes.
Tofu is also considered a complete protein, meaning it contains all nine essential amino acids. “Proteins can be either complete or incomplete. Complete proteins contain all nine essential amino acids, while incomplete ones lack one or more. You don’t need to combine different protein sources at each meal, as long as you consume all nine amino acids over the course of the day,” explains Rhyan Geiger, RDN.
Tofu can be scrambled, added to stir-fry dishes or baked for salads and grain bowls. It can also be blended into smoothies or sauces for a quick and nutritious protein boost.
Seitan
½ cup = 18 g protein
Seitan is made from vital wheat gluten and is one of the most protein-dense plant-based foods available. Its chewy texture makes it a popular meat substitute in many plant-based dishes.
“While seitan is a great source of protein, its amino acid profile differs slightly,” explains Emer Delaney, RD. “It’s lower in the essential amino acid lysine, which means it’s not a complete protein and needs to be consumed with another plant-based protein such as beans, lentils or soy.”
Pairing seitan with other protein sources as Delaney recommends can help provide a balanced mix of amino acids. It works well in stir-fry dishes, wraps, salads and grain bowls.
Edamame
⅔ cup = 12 g protein
Edamame are young soybeans often served steamed or lightly salted. Beyond their high protein content, edamame provide fiber and several vitamins and minerals that support overall health. And like other soy-based foods, edamame is a complete protein source containing all nine essential amino acids.
To incorporate edamame into your meals, try tossing them into salads and grain bowls or roasting them on their own with a sprinkle of salt for a simple, high-protein snack.
Lentils
½ cup dry = 24 g protein
Lentils are another legume that pack more protein than many common beans. They’re also rich in fiber, iron and other essential nutrients.
Because lentils cook relatively quickly compared to other legumes, they’re easy to incorporate into meals. Joy recommends lentils as a healthy way to increase your plant-based protein intake. “Lentils are an easy addition to soup, salads or as part of pasta sauce,” she says.
Our Expert Take
Beans are one of the most affordable and nutritious plant-based protein sources, containing fiber, iron and other vital nutrients. But they’re far from the only option. Plant-based foods like tempeh, tofu, seitan, edamame and lentils can provide even more protein per serving than beans and are easy to incorporate into meals.
“All plants have all the amino acids we need, but some are proportionally lower than others,” explains Tiffany Bruno, M.S., RDN. “If you’re eating a variety of plant-based foods throughout the day, you shouldn’t need to worry about individual food’s amino acid profiles.” Following this advice can help you stay healthy while making sure you get the essential amino acids your body needs to thrive.
Read the original article on EatingWell
