According to nutrition statistics, a growing number of Black Americans are choosing to cut down on how much meat they include in their diets.
If you’re thinking about making the same changes, knowing your plant-based protein options are important. That way you can still fulfill all your nutritional needs.
Why You Need to Keep Things Balanced
Regardless of your diet, the body needs the same kinds of nutrients to stay healthy.
Generally, you need certain quantities of protein, carbohydrates, vitamins, and minerals to function well. It’s ideal for these nutrients to come from what you eat.
If you’re going to make changes to your diet, it’s essential to make sure you’re still meeting all those needs.
In some cases, completely switching out animal-based proteins for plant-based ones might not cover everything you need so do your research.
You may also need to consume a higher quantity of vegetarian-friendly foods to get the same level of nutrients.
RELATED: 9 Benefits of A Plant-Based Diet
Ten Plant-based Proteins to Try Out
When you’re searching for plant-based options, these are a few of the possibilities:
- Chickpeas – These can be found canned or dried. They’re an excellent source of protein and fiber. Chickpeas can be used in salads, stews, and hummus.
- Lentils – These legumes provide a good source of protein, minerals, and fiber. Lentils can be used with rice as well as in stews, salads, and curry-based meals.
- Tofu – Made from soybeans, tofu absorbs flavor easily and can be used in just about any meal that usually has meat.
- Black beans – These beans are available in canned and dried forms. Either one can be combined with rice to complete a meal.
- Tempeh – This is also made from soybeans but since it’s fermented, it has a slightly nuttier taste. However, it absorbs flavor just as well and works great for a meat replacement.
- Edamame – Another form of soybeans, edamame can be added to salads or eaten as a snack.
- Peanuts – These nuts are not only protein-rich, but they’re full of heart-friendly fats as well. They make a great snack but you can add them to certain recipes too.
- Spirulina – This alga can give you a protein boost as well as iron and some B vitamins. Try it with smoothies, juices, salads, or as a snack.
- Chia seeds – This option has protein, fiber, and healthy fats. You can use them on toast or in yogurt. Many vegetarians also love making chia puddings.
- Kidney beans – These beans have a rich flavor that makes them great for meatless dishes like chillis and bean quesadillas.
Other Tips For Switching Out Animal-based Proteins
When you’re incorporating more plant-based proteins into your diet, experts recommend that you
