What is protein

Protein is one of the 3 essential macronutrients, the other two being vitamins and carbohydrates.
Proteins have a role in almost all body metabolic processes. These are some of the key protein
functions in the body.
1. Proteins are used to make enzymes and hormones that control all body biochemical
reactions.
2. Proteins offer structural support to the body.
3. Manufacturing Hemoglobin. Hemoglobin is an essential body molecule that transports
Oxygen.
We can’t function without protein. We are made up of protein, and we need protein to maintain
our bodies.
Proteins are made up of simple compounds called amino acids. In the human body, there are 20
amino acids that serve as the building block for various body proteins. 9 of these amino acids are
essential amino acids and must be obtained from food, our bodies can’t manufacture these amino
acids. These include valine, tryptophan, leucine, isoleucine, histidine, lysine, methionine,
phenylalanine, and threonine.
The recommended dietary daily protein intake is 0.8 grams per body kilogram.

Plant based proteins

Is it possible to get all the protein you need from plants only? The answer is yes. Most people
who seek to turn to plant-based proteins are skeptical about the ability of plant-based proteins to
meet their daily required protein intake.
Dairy, eggs, and meat remain the most common go-to protein foods in most countries. This is
mainly because of the belief that animal-based proteins are more nutritious and complete than
plant proteins. Animal-based proteins are rich in nutrients such as zinc, heme, vitamin D and
vitamin B3. There are also some nutrients (phytonutrients) and antioxidants present in plant-
based proteins that are absent in animal based proteins. Animal proteins are considered complete
proteins because they basically have all essential amino acids. Some plant-based proteins such as
soybeans, quinoa, buckwheat, chia seeds, hemp seeds and spirulina are also considered complete
proteins. Most plant proteins are frequently low on lysine, methionine, isoleucine, and
tryptophan. However, by combining two or more plant proteins you can make a complete plant
protein.
It’s important to remember that the only sure way to ensure you are getting the right amount of
all nutrients is by taking a balanced diet.
The popularity of animal-based protein has also been propagated by the millions of dollars that
have invested in advertising foods rich in animal protein. It’s no surprise we see more ice cream,
meat, and steakhouse advertisements compared to the number of vegan brand advertisements.
Recent studies have however linked plant-based proteins to several health benefits. More people
are now adjusting their diets to incorporate more plant-based proteins or get rid of animal-based
proteins.

Better weight control

Plant proteins have been proven to lead to better weight control. They are rich in fibers, both
soluble and insoluble, soluble fibers increase the feeling of fullness leading to better weight
management.
On the other hand, insoluble fibers help our digestive system to run smoothly.
Reduced Risk of Disease
While proteins are great for essential for bodybuilding, proteins have been known to trigger
allergies and cause most cardiovascular diseases such as hypertension, stroke, and heart disease.
Processed red meat has been proven to increase the risk of heart disease and diabetes. Dairy
products lead to bloating and allergic reactions in people who are lactose intolerant. Plant
proteins have low cholesterol and fat levels. Low cholesterol levels have been associated with
reduced risk of hypertension, stroke, and heart disease.
Plant proteins are also a great choice for people suffering from lactose intolerance.

Rich iron source

Iron is one of the essential nutrients required in the body. We need iron to manufacture
hemoglobin. Red meat is the richest iron source but with the health risks associated with red
meat, most people are trying to find a healthy iron source. Peas offer up to 30 percent of your
daily required iron intake per serving.

Plant proteins are cheaper

If you’ve been wanting to save some cash on groceries, consider replacing animal based proteins
with less expensive plant proteins. Plant proteins also increase fullness which reduces snacking.

Best plant-based protein foods

Tofu, Tempeh and Edamame

These are all from soybeans which is considered a whole plant-based protein.
Tofu is made from curded soymilk. It’s usually in the form of white blocks and has a bland taste.
It can take the flavor of the food it is cooked with. It’s versatile with any meal. A 100g serving of
tofu contains about 10g of protein.
Tempeh is made from fermented soybeans. It’s nuttier than tofu and contains more protein and
flavor compared to tofu. Tempeh is cooked with seeds and grains to make a firm cake that can be
sliced. A 100g serving of tempeh contains about 15g of protein.
Edamame are immature soybeans. They can be eaten fresh or added to soups and cereal bowls.
Other sources of soy food protein include: soynut butter, soymilk and soy flour.

Lentils
Lentils can be added to salads, stews, and rice to increase protein. A 100g serving of lentils
contains 8g of protein.

Quinoa
Quinoa is a natural gluten-free pseudo cereal. It can be added to salads and soups or used to
make breakfast porridge. A 100g serving of quinoa contains about 5 g of protein.

Amaranth
Similar to quinoa, amaranth is also a gluten free complete protein source. It’s an all-round
pseudo cereal. You can use it to make porridge, make granola bars, add it to soup and salads or
in baking.
100g serving of amaranth has about 4g of protein.
Buckwheat
Buckwheat is also a pseudo cereal with complete protein. It has lower protein content compared
to quinoa and amaranth but has lots of other important nutrients including potassium,
phosphorous and magnesium. Amaranth contains about 3g of protein for every 100g serving.
Buckwheat can also be consumed in the form of noodles.

Chickpeas
Chickpeas are highly versatile and can be incorporated in several dishes from stews and curries
to pastries. Protein content per 100g cup of chickpeas is about 7g

Hemp seeds and Chia seeds

Hemp seeds come from cannabis sativa plant. They contain negligible amounts of
tetrahydrocannabinol, the active compound in cannabis. To avoid buying contaminated hemp
seeds, always purchase from a licensed hemp seed supplier.
Chia seeds are from Salvia hispanica plant which belongs to the same family with mint.
Both seeds are complete protein sources are eaten the same way in salads, pastries, and
smoothies.
Hemp seeds have more protein compared to chia seeds. Hemp seeds have about 30g of protein
for every 100g serving while chia seeds have about 15 g of protein for the same serving.

Peanuts
Peanuts are a rich protein source having about 20g of protein for every 100g serving.