THINKING about reducing your meat-intake in 2021? Plant-based proteins can help you change your diet without leaving you feeling hungry.
Plant protein has been associated with improved risk factors for cardiovascular health, reduced risk of type 2 diabetes and a longer lifespan.
In fact, in one study, replacing just three per cent of energy a day from animal protein with plant protein was associated with a five per cent lower risk of death from all causes.
Protein from nuts and seeds were investigated in another key study and found to be among the best source of plant protein for your heart. It was linked with a 40-60 per cent reduced risk of death from heart disease and found to be more protective than other plant-protein sources like grains and legumes, fruits and vegetables.
Generally, nuts and seeds have the highest plant protein content per 100g. Nuts are often thought of as a great source of healthy fats, but it turns out they are a major source of plant protein too. Just a handful of nuts (a 30g serve) can provide up to 6 grams of protein.
Among common supermarket foods, these are among the highest in plant protein per 100g:
1. Pumpkin seeds (30g protein /100g),
2. Sunflower seeds (27g protein /100g),
3. Almonds (20g protein /100g),
4. Pistachios (20g protein /100g),
5. Cashews (17g protein /100g),
6. Soybeans (17g protein /100g),
7. Chia seeds (17g protein /100g),
8. Hazelnuts (15g protein /100g),
9. Brazil nuts (14g protein /100g),
10. Walnuts (14g protein /100g), and
11. Kidney beans (14g protein /100g)
12. Pine nuts (13g /100g).
