Protein-rich diets are beneficial to the body during weight loss and management, can “enhance glycemic regulation, and increase intestinal calcium absorption, which may result in long-term improvements in bone health.”1 Whether starting your journey as a vegetarian, vegan, or flexitarian, plant-based proteins can be a great way to get more protein in your diet in new ways! When looking at the viable options for plant-based proteins, the options can be overwhelming.
When choosing plant-based proteins, consider your protein needs and how you can satisfy them! If you’re looking to increase protein intake and decrease the quantity consumed, you’ll want to consider the protein density of the food. Protein density refers to the total amount of calories that are contributable to protein.
The chart below stacks the protein density of common plant-based alternatives, not including plant-based alternatives like Impossible and Beyond Meats.
Sources
- Pasiakos S. M. (2015). Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone. Journal of food science, 80 Suppl 1, A2–A7. https://doi.org/10.1111/1750-3841.12804
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