Best plant based protein: from a dietitian

best plant protein sources

Have you ever wondered how to elevate your plant-based protein intake without compromising on taste? If so, keep reading as we uncover a variety of delicious and nutrient packed options that will leave you feeling both satisfied and fueled for your day.

Whether you have been following a plant-based diet for years, or just starting on your journey, these options will redefine the way you view plant-based nutrition. Ready to discover the secret to a protein-rich, plant-powered diet? Keep reading below!

Why choose plant based protein?

Choosing plant protein sources is a smart move for someone with prediabetes due to their lower impact on blood sugar levels. Plant proteins, found in legumes, nuts, and seeds, often come packaged with fiber which aids in blood sugar control and weight management – two crucial factors for prediabetes.

Additionally, plant-based proteins offer an array of nutrients and antioxidants that contribute  to overall health, making them a wholesome choice for those navigating prediabetes. 

All protein starts as plant protein

At its core, the simple truth is that all protein begins as plant protein. Whether we’re enjoying a hearty legume or savoring the fruits of a tree, every source of protein ultimately traces back to plants. Embracing this fundamental concept sheds light on the vital role plant-based foods play in nourishing our bodies and prompts a closer look at the diverse plants contributing to our protein intake.

10 Best plant based protein sources

  1. Lentils: Packed with protein and fiber, lentils are a versatile legume that can be incorporated into soups, stews, and salads.
  2. Chickpeas: Whether roasted for a crunchy snack, or blended into creamy hummus, chickpeas offer a protein-rich foundation for various dishes.
  3. Spinach: This leafy green not only provides a hefty dose of iron, but also boasts a surprising amount of protein, making it a nutritional powerhouse.
  4. Almonds: Loaded with protein, healthy fats, and a variety of vitamins, almonds are a delicious and portable plant-based snack.
  5. Tofu: A soy-based protein, tofu is known for its versatility – absorbing flavors in savory dishes or adding creaminess to desserts.
  6. Quinoa: Considered a complete protein, quinoa is a grain that provides all essential amino acids, making it an excellent choice for plant-based diets.
  7. Chia seeds: These tiny seeds are rich in protein, omega-3 fatty acids, and fiber, making them a nutritious addition to smoothies, yogurt, or overnight oats.
  8. Tempeh: A fermented soy product, tempeh is not only a great source of protein but also offers probiotics for gut health.
  9. Black beans: High in both protein and fiber, black beans are a staple in many plant-based dishes, from burritos and burgers to salads.
  10. Hemp seeds: PAcked with protein and omega-3 fatty acids, hemp seeds can be sprinkled on salads, yogurt, or added to smoothies for a nutritional boost.

In conclusion…

In conclusion, embracing plant-based protein sources emerges as a strategic and health-conscious choice for individuals navigating prediabetes. The diverse array of legumes, nuts, seeds, and greens not only provides essential nutrients but also supports blood sugar management and overall well-being. 

By incorporating these options into your diet, your not only take proactive steps toward A1C control but also embark on a nutritious and delicious journey towards a healthier future.

If you want to learn more about creating a nutrition plan to help manage your prediabetes and add more plants to your diet, be sure to check out 1:1 nutrition coaching!

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