Plant-Based Foods Are Having a Moment: How to Ensure You Get Enough Protein
Plant-based diets are gaining widespread popularity, and for good reasons. They have been linked to a host of health benefits, such as promoting type 2 diabetes remission, lowering the risk of cancer and heart disease and even reducing snoring. The benefits of cutting out, or drastically reducing, animal products seem to be expanding daily. But as more people make the switch to plant-based eating, one common concern that arises is how to get enough protein.
Personally, I have been following a mostly plant-based diet for some time. Although I feel great and energised day-to-day, I have found that I need to pay extra attention to my protein intake. While it is definitely possible to consume sufficient protein without animal products, it does require some planning and effort. Today, we share insights on how to maintain a protein-rich, plant-based diet and how nutritional needs can change as you age.
Protein Sources in a Plant-Based Diet
One of the most common misconceptions about plant-based diets is that they do not provide enough protein. However, there are plenty of plant-based foods that are rich in protein. For example, legumes such as beans, lentils and chickpeas are excellent sources. Tofu, tempeh and edamame are also high in protein and versatile for cooking in various dishes. Nuts and seeds, including almonds, chia seeds and hemp seeds, provide not only protein but also healthy fats and essential nutrients.
Whole grains like quinoa, farro and bulgur offer a good amount of protein per serving. Even vegetables such as broccoli, spinach and Brussels sprouts contain protein, although in smaller amounts. Combining different plant-based protein sources throughout the day ensure a complete amino acid profile, which is crucial for muscle repair and growth.
Adjusting Protein Intake as You Age
As you age, your body’s protein requirements may change. Muscle mass naturally decreases with age, a process known as sarcopenia. To counteract this, it is important to consume enough protein to support muscle maintenance. Older adults may need more protein per kilogram of body weight compared to younger individuals. Older adults can focus on high-protein plant foods like lentils, chickpeas and quinoa, and consider incorporating a plant-based protein powder if you struggle to meet your protein needs through whole foods alone.
Best Grains for a Low-Carb Diet
For those on a low-carb diet, not all grains are off-limits. Grains such as quinoa, barley and buckwheat offer a balance of lower carbohydrate content and higher protein, making them ideal for those who want to limit carbs without sacrificing protein intake. These grains also provide fiber which helps with digestion and can keep you feeling fuller for longer.
Health News to Know
Staying informed about nutrition news is crucial, especially with so many dietary trends and studies emerging. For instance, recent studies have raised concerns about a popular low-calorie sweetener that may increase the risk of blood clotting. This highlights the importance of carefully choosing not only what foods to include in your diet but also what additives and sweeteners you might be consuming.
Exercises to Try: Art Therapy Techniques for Reducing Stress
While maintaining a healthy diet is essential, it's also important to incorporate other wellness practices into your routine. Art therapy has been shown to reduce stress and improve mental well-being. Techniques such as drawing, painting or even coloring can provide a therapeutic outlet for emotions, helping to manage stress and anxiety effectively.
