Plant Protein: A Simple Guide
We hear a lot about the importance of protein in the diet, but many still are unsure about how to integrate protein from a variety of sources into their diet. SoÔÇªlet’s take a walk down protein laneÔÇª
Protein is a macronutrient (together with carbohydrate and fats), which is vital for our bodies to function optimally, grow and develop. Within protein we find chains of amino acids, the building blocks for good health.
Amino acids fit into three main categories, some of which can be made by our clever bodies and others we must acquire from our diet:
- Essential: we must obtain from our diet and can balance throughout different meals in the day
- Non-essential: our bodies are able to produce from the essential amino acids we eat or via proteins breaking down in the body
- Conditional: are required when we are unwell or in periods of stress to improve our protein status
It’s relatively easy to acquire complete protein sources (those containing all essential amino acids) via the likes of red meat, fish, chicken, pork and other meats and eggs. However, it is also imperative to integrate a wonderful variety of plant based protein sources into our diet, so our health benefits from the phytochemicals, vitamins, minerals and antioxidants present in plant foods too.
A simple principle to follow when thinking about including more plant proteins into your diet is to combine different plant based protein sources so you can offer your body the ultimate in balanced protein throughout the day.
Bioglan Superfoods Brown Rice Protein is a wonderful, easy, nourishing and a complete protein supplement to keep on hand for an immediate source of plant based proteins. Both the natural and cacao flavor in Bioglan Brown Rice Protein provide the complete amino acid profile, making it easy for you to reach your daily protein targets if you are managing weight, exercising frequently, aiming to increase your plant based protein intake or simply wanting to maintain steady energy levels. Use these beautiful superfood protein sources in smoothies, yoghurt, raw balls and slices, baked savoury and sweet items and as a natural thickener in soups and sauces.
Understanding how to balance and combine vegetarian sources of protein is important and can be done fairly simply in every meal. Stock your pantry and fridge well with nuts, seeds, whole grains (quinoa, buckwheat, basmati and brown rice, oats), legumes (chickpeas, lentils, kidney beans, black beans) as the first step. The next step comes with each meal and snack, with an aim to combine these sources and create complete proteins. For example:
- Seeds and legumes
- Chickpea or cannellini bean dip with tahini and vege sticks
- Nuts and grains
- Almond butter on whole grain e.g. buckwheat/quinoa bread
- Legumes and grains
- Spiced kidney beans with herb quinoa and avocado
Remember the key word is balance and that’s all you need to keep in mind. Balance your protein sources and combine with other nourishing wholefoods throughout the day and you’ll find your body well energized from a diet rich in nutrition.