Plant Based Protein: Plant based diets are becoming more and more popular. Plant based diets are associated with increased longevity and reduced morbidities such as type 2 diabetes, stroke, obesity, heart disease and some cancers. It is important to remember that animal-based protein is considered ‘complete’ protein because it contains all the essential amino acids our bodies need, where plant proteins are considered ‘incomplete’. However, if you eat a variety of plant sourced food you can get the 9 essential amino acids our bodies don’t make on its own. Another benefit to plant-based protein is its fiber content. The fiber regulates blood sugar and promotes good gut bacteria. You don’t have to be a vegetarian to benefit from higher sources of plant-based protein. Substituting more plant protein in place of animal protein will still have positive effects.
Good sources of plant-based protein include:
- Beans
- Quinoa
- Oats
- Eggs
- Lentils
- Edamame
- Tofu
Protein Powder: Many of us don’t eat enough protein in our diets and substitute protein powders to help. They are not all the same and here are some considerations when choosing what to use as a substitute. In general protein substitutes are made from plants (soybeans, rice, potato, peas, hemp), eggs or milk (whey). They vary greatly in sugar, artificial sweeteners, and additives (gums). Look for the ‘cleanest’ protein you can. Additionally, the Harvard Medical School states that the FDA leaves it up to the manufacturer to evaluate safety and labeling. Why? Because protein powders are considered a dietary supplement, and the FDA does not approve dietary supplements for safety, effectiveness or regulate their labeling. Here are some brands that I felt were good options if you choose to use protein powders.
- Orgain Organic Protein
- Vital Protein
- Truvani
- Homemade (Flax Seed, Pumpkin Seed, Hemp Seed, Chia Seed)
