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Top Protein Sources for the Plant-Based Diet
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Nava Atlas
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%20that%20just%20won%E2%80%99t%20go%20away.%20It%E2%80%99s%20often%20dismissed%20as%20unimportant,%20but%20it%20is%20possible%20that%20any%20sort%20of%20poorly%20planned%20regimen%20might%20be%20sub-optimal%20for%20your%20health.%20The%20myth%20is%20that%20vegan%20diets%20can%E2%80%99t%20and%20don%E2%80%99t%20provide%20adequate%20protein%20is%20tenacious.%20For%20more%20on%20the%20subject,%20see%20Protein%20for%20Plant-Based%20Diets.%3C/p%3E%3Cp%3EThere%E2%80%99s%20plenty%20of%20evidence%20that%20a%20varied,%20whole%20foods%20diet%20that%20provides%20sufficient%20calories,%20has%20little%20chance%20of%20falling%20short%20in%20protein.%20With%20the%20exception%20of%20sugars%20and%20oils,%20many%20foods%20have%20at%20least%20some%20protein.%20Whole%20grains,%20legumes,%20minimally%20processed%20soy%20foods,%20and%20nuts%20and%20seeds%20all%20offer%20high-quality%20protein.%20Many%20common%20vegetables%20also%20have%20small%20amounts%20of%20protein,%20so%20if%20you%20eat%20plenty%20of%20them,%20they%20add%20up.%20Here%20are%20some%20of%20the%20best%20protein%20sources%20among%20plant%20foods.%3C/p%3E%3Cp%3EBeans%20and%20legumes%20(cooked,%201/2%20cup%20serving)%3C/p%3E%3Cp%3ERemember,%20beans%20and%20legumes%20are%20so%20blessedly%20low%20in%20calories%20and%20fat,%20that%20if%20you%20need%20more%20protein%20and%20have%20the%20capacity,%20a%201-cup%20serving%20isn%E2%80%99t%20unreasonable%20%E2%80%94%20so%20you%20can%20double%20the%20protein%20count%20from%20these%20sources%20below.%3C/p%3E%3Cp%3EOther%20vegetables%20and%20fruits,%20including%20butternut%20squash,%20green%20peas,%20blueberries,%20medjool%20dates,%20and%20others,%20have%20from%201g%20to%202g%20protein%20per%20serving.%20So%20it%20does%20all%20add%20up!%3C/p%3E%3Cp%3EMore%20%E2%80%A6%3C/p%3E%3Cp%3EEven%20ordinary%20foods%20like%20bread%20(whole%20wheat,%20of%20course),%20add%20to%20your%20day%E2%80%99s%20total%20protein%20needs.%20A%20slice%20of%20whole%20grain%20bread%20has%202.5g%20to%204g%20protein,%20so%20a%20two-slice%20sandwich%20gives%20you%205%20to%208%20grams,%20before%20you%20even%20add%20the%20filling.%20Even%20a%20medium%20banana%20has%20about%201.5g%20protein!%20So%20a%20simple%20peanut%20butter%20and%20banana%20sandwich%20on%20whole%20grain%20bread%20provides%20nearly%20a%20third%20of%20the%20daily%20protein%20requirement%20of%20an%20average-size%20woman.%20Another%20good%20source%20is%20nutritional%20yeast%20such%20as%20Red%20Star,%20which%20provides%208g%20per%201%201/2%20tablespoons%20as%20well%20as%20being%20a%20great%20source%20of%20Vitamin%20B12%3C/p%3E%3Cp%3EMost%20Recent%20Posts%3C/p%3E){kind=link}