(Newswire.net — January 18, 2018) Cheyenne, Wyoming — While animals are looked at as the main source of protein in the western world, there are a lot of plants that can deliver the nutritional value of protein just as well. When prepared and consumed in an unprocessed state, the benefits of plant proteins are on par with animal proteins.
“No matter how active your lifestyle is, a well-rounded whole food plant-based diet provides more than enough protein to satisfy the body’s needs,” attests Rich Roll, a two-time top finisher at the Ultraman World Championships. “As a vegan endurance athlete, I place a high tax on my body. And yet my plant-based diet has fueled me for years without any negative impact on building lean muscle mass or recovery.”
Protein is an essential macronutrient which the body places high demands on hence most people wrongly assume that only animal protein can provide the volumes needed. The following is a list of plant-based protein sources, courtesy of Women’s Health Magazine, which details the exact volumes of protein each delivers per portion.
1) Organic Edamame………………………. 18 g per 1-cup serving (cooked)
2) Organic Tempeh…………………………. 16 g per 3 oz serving
3) Organic Tofu……………………………… 8 to 15 g per 3 oz serving
4) Lentils………………………………………. 9 g per ½-cup serving
5) Black Beans……………………………….. 7.6 g per ½-cup serving (cooked)
6) Lima Beans………………………………… 7.3 g per ½-cup serving (cooked)
7) Peanuts or Peanut Butter……………… 7 g per ¼-cup serving (or 2 Tbsp peanut butter)
8) Wild Rice………………………………….. 6.5 g per 1-cup serving (cooked)
9) Chickpeas………………………………….. 6 g per ½-cup serving
10) Almonds………………………………….. 6 g per ¼-cup serving
Understanding how much of a desired nutrient is contained in the ingredients one uses is integral to preparing a balanced meal to suit various dietary needs. All the amino acids needed aren’t in any single plant so to avoid any sort of nutritional deficiency, choosing plants as a main source of protein requires eating a wide variety of vegetables, legumes and nuts.
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