Top 7 Sources of Plant Protein

Plant protein is incredibly abundant. Common and cheap plant foods are sources of plentiful plant protein. A look at plant based protein sources and common myths surrounding animal protein vs plant protein, e.g. amino acids and absorption. This is top 7 Plant Protein sources.

Plant-based diets are more popular than ever. We're slowly realizing that plant protein is abundant and may bring health benefits.

Here’s my top7 plant protein sources: Plant protein Number 7 is Tempeh. tempeh is a triple threat. jam-packed with plant protein, a fermented food AND it can lower your cholesterol

protein is easy to find. recommended dietary allowance (RDA)=64g (man)

Plant protein Number 6 is Lentils. 1 cup of lentils has 18g of plant protein, 16g of fiber and a 1/3 of your daily iron.

studies show people getting more protein from plants tend to live longer. these studies can’t prove plant protein is responsible. other differences in plant-eaters may account for the benefits. but given the health benefits of a plant-rich diet, it’s plausible

Plant protein Number 5 is edamame. Edamame are fresh, unprocessed soy beans. 1 cup edamame = 19g of plant protein (1/3 the RDA)

we don’t need protein powders. vast majority of us can get all the protein we need from food. That’s not to say protein powder is unhealthy, but try not to think of it as a replacement for food

studies on associations with protein; obsession with protein; plant protein may be a marker for plant-rich diet

Plant protein Number 4 - hummus (blended Chickpeas)
plant protein lacks amino acids? all plants contain all 9 essential amino acids. proportions vary so eating a variety of plants ensures you get a proper mix.

is plant protein less well absorbed? most recent evidence in humans indicates little to no difference between plant protein and animal protein digestibility. since we eat protein in excess, any small differences aren’t meaningful in practice. for most of us, both animal protein and plant protein provide all the amino acids we need

Plant protein Number 3-Oatmeal. not as concentrated in protein as legumes, but whole grains are great sources of plant protein. you can easily hit 20 or 25g of protein for breakfast

Plant protein Number 2-Chia seeds. Most of us don’t eat cups of chia seeds, that’s ok. 3 tablespoons on oatmeal or in a chia pudding: 5g of plant protein, almost 20% of your calcium and half your iron. plus soluble fiber which lowers cholesterol and feeds your microbiome and omega 3 healthy fats. hemp seeds = more than twice the protein as chia.

In longevity studies, even shifting just 3% of calories from animal protein to plant protein was associated with a drop in mortality. So if you don't want to eat 100% plants, even small changes have been linked to benefits

Plant protein Number 1- greens have protein too. Kale, broccoli, asparagus are examples of protein-rich greens. additional video with more info on complete proteins

Connect with me:
Animations: Even Topland @toplandmedia

References:
plant protein benefits:
edamame recipes:
plant protein digestibility:

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

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[deavman]

Been vegan almost 40years, been lifting weights seriously for 35yrs. I stopped caring about the protein content of foods some 25yrs ago, I realized it is basically irrelevant when you consume a variety of fruits, veggies, beans, nuts and seeds . I still lift heavy at 60yrs old.

[MaffeGamer]

I love tofu and lentils. Even tho I'm not plant-based. I have cut down on animal products and eating more plants. It's awesome

[GSTx-oycw]

I just have to say, I was eating basically a carnivore diet before I saw your videos, and I’ve cut out a lot of the meat in favor of various plants. I need to try lentils, they sound great! I try to eat 1g of protein/lb of body weight a day because I lift weights and am trying to gain muscle, and I’ve been able to do it easily with the added plants in my diet. I also feel a lot better. Thanks for all the info!

[tigerace]

Thank you so much for all the research and hard work you put into your channel. I am hoping that the more people who get hooked on this amazing info, will make better health decisions and eventually get away from the terrible factory animal farming!

[despoinachatzaga]

The Mediterranean diet (which I grew up with as I am Greek) is based on vegetables and legumes (plant protein), and is considered to be one of the best in the world for centuries. It is no wonder! I also love to add to my nutrition oats and chia seeds. Thank you for the very useful information 😊

[nelarizaj]

I have this year (I mean these 11 days) eating mostly plant based protein and feel so good!
I had many questions that you answered so amazingly! Thank you!

[plantmade]

This video is a game-changer for anyone looking to up their plant protein game! Loved how you highlighted the top 7 sources of plant-based protein with such clarity and enthusiasm. Learning about these diverse and nutrient-packed options is incredibly helpful, especially for those of us exploring a more plant-powered lifestyle. Hummus, lentils, and chia seeds are now on my grocery list! Thanks for making this information so accessible and inspiring.

[HaideeaAlbert]

Cooked mung beans are my favorite source of protein. They are the tastiest and lightest legumes in my opinion, especially when sprouted.

I just found your channel and it is amazing. So glad I bumped into your extremely educational content!
Keep up the good work!

[stephenyoud]

I usually start my day with my custom porridge mix: I have a dry batch mix in a large tupperware consisting [approx 450g Oats, 60g each of Dinkel (Spelt) flakes and 5-Korn flake mix; 100g ground Almonds for the calcium and more protein, 100g Soya flakes for more protein, 100g Chia seeds] - 60g of this mix + 2 tblsp (tablespoons) each of ground flax, Hemp seeds, and 2 of a ground sunflower/pumpkin seed mix (if i remember to re-stock) + 2 tblsp of dried Barberies (the berberine is supposed to help weight loss and they contain Melatonin) + 7 chopped dates or 5 chopped dried figs (i alternate days on the dates/figs), + a few pieces of dried ginger chopped ( anti cancer properties). To all these dry ingredients i add 300g ALPRO Soy Milk (3% protein and fortified with Calcium and other Vitamins incl B12), a dash of water and then microwave 3 Mins at 600W, stirring twice. Add a dash of date or Yakkon syrup to taste, add Blueberries if i have any. have done this for > three years now. great source of protein, minerals, vitamins and fibre and hits more than half of Doctor Greger's daily dozen.

[drvincentesposito]

Lentils are my favorite legume too! So versatile and delicious! Also- great point with the protein powder. That seems to a conversation I have too often! 😂😂😋

[lachlanhunt]

You're my new favourite dietitian on youtube

[nerdwisdomyo]

This might just be my favorite video ever

[hannah]

Tempeh, lentils, edamame, hummus, oatmeal, chia seeds or hemp seeds, greens like kale, broccoli, asparagus, etc

[hrdemerson]

Great video! Very informative AND entertaining. I think it would really help reduce the concern so many people have about not getting enough protein with a plant-centered diet.

[tenzinwangchuk]

while doing my UG in India, it is mentioned in the dietetics textbook that pulses are poor men's meat, now I am doing my MSc in Thailand, and you are my savior. I understood and knew the value of literature review even more.please keep educating

[Hufflestitcher]

Tofu and lentils here. Loving your scientific approach in these vids.

[chrissvenningson]

I love using red pepper hummus as a sandwich spread. Way more nutritious than mayonnaise.

[cindypollard]

New first time listener. I like your quick list and quick facts.

[mikedamours]

Much thanks for this very informative video. I'm still young, but I felt that I was on my way to heart disease. I know that it doesn't have to be this way. I eat healthy, but being a flexitarian might be the way to health. Plus it's cheaper to eat whole food. Since when lentils and chickpeas cost a fortune? Lentils are so packed with vitamins, that they've been used for centuries to keep the Swiss Guards healthy and fit. Keep making vids :)

[CharlesKlein-uxmm]

This is the best video I have ever seen about plant-based protein.
Your video was extremely well organized and was loaded with
Great facts! This was a nice change from other videos where the speaker drones on and on with useless side information. Thank you very much and I will be watching all of your videos