Plant-based proteins: what are they and how do you include them in your diet?

Protein shakes, chicken breast and fish. Everyone knows these ‘protein bombs’. No surprise, as many people get their protein from animal products. But did you know there are also several plant-based protein sources that are just as nutritious and easy to use as high-protein food? In this blog we look more closely at what plant-based proteins are, why they matter and how you can include them in your diet.

WHAT ARE PLANT-BASED PROTEINS?

Plant-based proteins are proteins found in various types of plant foods. Think of grains, legumes, nuts, seeds and vegetables. Unlike animal proteins, plant-based proteins contain no cholesterol and less saturated fat. So plant-based proteins are a healthier alternative for building and maintaining muscles, tissues, hormones and enzymes in our body. By including plant-based protein sources in your diet, you can get enough protein and benefit from the health benefits they offer.

BENEFITS OF PLANT-BASED PROTEINS

One of the benefits of plant-based proteins is that they contribute to a healthy lifestyle. A diet rich in plant-based proteins can help reduce the risk of heart disease, strokes, diabetes and certain types of cancer. Plant-based proteins are also more sustainable and better for the environment than animal proteins, because they need less land, water and energy to produce.

TIPS FOR INCLUDING PLANT-BASED PROTEINS IN YOUR DIET

Now we know which plant-based protein sources there are, it's time to look at how you can include these proteins in your diet. Here are a few tips:

• Add legumes to salads, stews and soups.

• Replace animal protein with soy products such as tofu or tempeh.

• Use grains such as quinoa and bulgur as a base for a salad or side dish.

• Make smoothies with plant-based protein powders, such as pea or rice protein.

• Make a mix of nuts and seeds and add it to your breakfast cereal, smoothies or salads.

• Make hummus or another dip from chickpeas and use it as a healthy snack.

• Use wholewheat pasta instead of white pasta and add vegetables and beans for extra protein.

GOOD TO KNOW FOR YOUR DIET

It's important to remember that eating a varied diet is the best way to get all the nutrients your body needs. Combining different plant-based protein sources can help make sure you get enough protein. Combining grains and legumes, for example, is a good way to make sure you get all the essential amino acids your body needs.

If you follow a vegan or vegetarian diet, it's important to make sure you get enough protein. You can of course slog away in the kitchen yourself, but you can also choose the vegetarian or vegan meals from SportMeals. These meals are packed with protein and other nutrients. Besides being very tasty, they're also easy to prepare. That way you still get enough plant-based protein, without having to put in a lot of effort.