Best sources of non-animal protein

Protein is a vital nutrient that is essential for the growth, repair, and maintenance of our body's tissues. While animal products are often thought of as the primary sources of protein, there are many excellent non-animal protein sources that can provide all of the necessary amino acids for a healthy diet. In this blog post, we will explore some of the best sources of non-animal protein.

Legumes

Legumes are a great source of protein, and they are also packed with fibre, vitamins, and minerals. Examples of legumes include lentils, chickpeas, black beans, and kidney beans. Legumes are a great addition to soups, stews, and salads, and they can also be used to make dips like hummus. One cup of cooked lentils contains around 18 grams of protein, while one cup of cooked chickpeas contains around 15 grams of protein.

Nuts and Seeds

Nuts and seeds are good sources of protein, healthy fats, and other essential nutrients. Examples of nuts and seeds include almonds, cashews, sunflower seeds, and chia seeds. Nuts and seeds can be eaten as a snack, or they can be added to meals like oatmeal, salads, or smoothies. A small handful of almonds (approx 28 grams) contain around 6 grams of protein, while a handful of sunflower seeds (28 grams) contain around 5 grams of protein.

Tofu and Tempeh

Tofu and tempeh are both made from soybeans, and they are popular meat alternatives for vegetarians and vegans. Tofu is a versatile ingredient that can be used in many dishes, such as stir-fries, curries, and sandwiches. Tempeh has a nuttier flavour than tofu and can be grilled, baked, or used in stir-fries. Both tofu and tempeh are excellent sources of protein, with 100 grams of tofu containing around 8 grams of protein, and 100 grams of tempeh containing around 19 grams of protein.

Quinoa

Quinoa is a seed that is often referred to as a "superfood" due to its high nutrient content. Quinoa is a good source of protein, fibre, and other essential nutrients like iron and magnesium. It can be cooked like rice and used in salads, stir-fries, or as a side dish. One cup of cooked quinoa contains around 8 grams of protein.

Seitan

Seitan, also known as wheat meat, is made from wheat gluten and is a popular meat substitute in vegetarian and vegan diets. Seitan has a meaty texture and can be used in dishes like stir-fries, stews, and sandwiches. One serving of seitan contains around 25 grams of protein, making it one of the highest sources of non-animal protein.

Spirulina

Spirulina is a type of blue-green algae that is often sold in powder or tablet form. It is a complete protein source, meaning that it contains all of the essential amino acids that our bodies need. Spirulina is also high in other nutrients like vitamins B and C, iron, and antioxidants. Spirulina can be added to smoothies, juices, or taken as a supplement.

Nutritional Yeast

Nutritional yeast is a deactivated yeast that is often used as a cheese substitute in vegan diets. It is also a good source of protein, with one tablespoon containing around 2 grams of protein. Nutritional yeast is also high in other nutrients like vitamin B12, which is essential for vegetarians and vegans.

In conclusion, there are many excellent non-animal protein sources that can provide all of the necessary amino acids for a healthy diet.