Protein

Protein

Protein is an essential component of our diet and can be found in a variety of plant-based foods. As a guide, most adults need one gram of protein per kilogram of body weight.

Plant-based proteins come in a wide variety of forms. Complete proteins contain all nine essential amino acids that our bodies can't produce. Eggs, tofu, and dairy products are examples of complete proteins. Other proteins, such as legumes, nuts, and seeds, contain a variety of amino acids that, when combined, form a complete protein.

Hummus is an example of two plant-based proteins coming together to make a complete protein, as it combines sesame seeds and chickpeas. I would recommend including a couple of plant-based proteins into your diet every day or three or four over the course of the week.

Different Sources of Plant-Based Protein

Tofu comes in a variety of types, including smoked and normal and is a complete protein.

Quinoa, both black and white varieties, are complete proteins derived from a plant seed.

Pulses, beans, and legumes such as chickpeas are low-cost sources of plant-based protein that are also high in fibre.

Eggs are a simple way to add protein to your diet.

Sugar snaps, peas, Brussels sprouts, and sweet potatoes are examples of protein-rich vegetables.

Nuts and seeds are also excellent sources of vegan and vegetarian protein. I recommends eating a small handful of nuts every day and working it into your diet.

Hemp is a great long-term crop and a good source of plant-based protein. As well as being a great healthy choice it is really low impact environmentally. I incorporate hemp into my smoothies, baked goods, and salads.

Greek yoghurt is also a good source of protein, with ten grams of protein per hundred grams of greek yogurt. Try and eat a wide variety of protein in your diet.