Food is Medicine: Plant-based Protein Sources

As a mental health physician, it has been well known to me both personally and professionally that the way we eat influences our mood, our health, and our ability to avoid chronic illness. Research for years has shown this important association, and medical leaders across all specialties are moving to embrace functional medicine, targeting food as medicine, using and prescribing healthy, healing food and exercise as ways to improve overall health and well-being. Shifting the focus within medical treatment to use food as medicine can decrease inflammation, decrease the development of chronic medical illness like diabetes, heart disease and cancer, and decrease the severity of mental illness such as depression, anxiety and insomnia. This is a huge step in the right direction to not only treat physical and mental ailments, but to prevent them with education into these lifestyle approaches.

Plant-Based Protein

I am starting my Food as Medicine series with the topic of plant-based protein, as this is a common question many patients bring to my attention. “How much protein do I need?” “How will I get my protein with vegetables?” “Don’t I need meat to get all my protein?” “Can I get my complete protein sources from plants?”

Men: daily recommended protein-56-70 grams per day

Women: daily recommended protein-46-55 grams per day

Daily requirements may change based on weight, exercise level, and age. Recommendation is 0.35 gram protein/pound of body weight.

What is a “complete” source for protein?

Humans need to consume 9 essential amino acids necessary for building protein, muscle, making tissue repair, transporting nutrients and other bodily functions. By default, a food source that contains all 9 essential amino acids is considered “complete”, and ones that do not are “incomplete”. This implies that “incomplete” sources are somehow inferior, but many incomplete plant-based foods offer necessary vitamins, minerals, fiber, and antioxidants that can contribute to overall health. The best way to build a plant-based diet that provides complete protein is to combine different foods with different protein sources to maximize these combinations of amino acids, micronutrients, fiber, and minerals.

Sources of Protein

Peas-7.9 grams of protein per cup (compared to 1 cup of low-fat cow milk at 8.23 grams)

Beans-Black, white, pinto, navy, heritage, kidney all types of beans have protein.

Kidney beans-2 cups of kidney beans-28 grams of protein

Legumes-chickpeas and lentils-1 cup of chickpeas has 7.3 grams of protein

Black-eyed peas-considered “pulses”, this staple provides 12 grams of protein per cup

Tempeh-a fermented soy product, is a versatile protein source that’s also suitable for the ketogenic diet. With a firm texture and nutty flavor, tempeh is low in carbs and high in protein. It’s rich in essential amino acids, probiotics, and micronutrients, making it a valuable addition to a balanced diet.

Tempeh-16.9 grams of protein per half-cup serving

Seitan-often referred to as “wheat meat,” is a high-protein meat substitute derived from gluten, the protein in wheat. Although it’s not suitable for those with gluten sensitivities, seitan is low in carbs and high in protein. Its chewy texture and ability to absorb flavors make it an excellent choice for various dishes.

Seitan-46 grams of protein per half-cup serving

Tofu-a versatile and keto-friendly source of protein. It’s made from soybeans and has a mild taste that easily absorbs the flavors of the foods it’s cooked with. Tofu is also rich in iron, calcium, and other essential nutrients, making it a valuable addition to a plant-based diet.

Tofu-21.8 grams of protein per half-cup serving

Nuts and Seeds-not only are they rich in healthy fats, but also provide a good amount of protein. Options like almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are low in carbs and high in protein, even antioxidants, magnesium, and calcium. They can be incorporated into meals, snacks, and even homemade energy bars.

15 pistachios-5.78 grams protein

14 cashews-4.2 grams protein

3 tablespoon Hemp seed-9.5 grams protein

1 ounce Chia Seeds-3.5 grams protein

19 sesame seeds-6.4 grams protein

1/4 Cup sunflower seeds-5 grams protein

Nutritional Yeast- a yeast grown on sugar and beets, is a popular seasoning due to its cheesy flavor and versatility. It’s also a source of complete protein and B-vitamins, making it a great addition to a plant-based diet. Sprinkle it on roasted vegetables, salads, or use it to create dairy-free “cheese” sauces. Sprinkle it on peas or bean dishes for an extra protein boost.

Nutritional Yeast-8 gram protein per 16 gram serving

Edamame-young green soybeans that are a tasty and protein-rich snack. They are relatively low in carbs and contain essential amino acids, fiber, and various vitamins and minerals.

2/3 cup boiled edamame: 9 grams protein

Leafy Greens-think spinach, kale, and Swiss chard. These offer more than just fiber, antioxidants, vitamins and minerals – they also contain a surprising amount of protein. While they’re not as protein-dense as some other sources on this list, they can still contribute to your overall protein intake while keeping your carb count in check.

1 cup raw spinach-2 gram protein

1 cup chopped broccoli-5.7 grams protein

Plant “Milk”-many alternative milk brands have existed for years for lactose-intolerant folks, but with the growing movement towards plant-based eating, more nut milk and even pea protein milk is now available.

Soy milk-6 gram protein per 8 ounces

Pea milk-8 gram protein per 8 ounces

Quinoa-a seed that provides complete protein source.

1 cup uncooked-24 grams protein

Avocado-is a superstar of the anti-inflammation diet, thanks to its high healthy fat content and low carb profile. While not a high-protein food compared to others on this list, avocados still provide a small amount of protein, along with a myriad of health benefits. 1/2 medium avocado-1.5 gram protein