Many individuals tend to associate protein with meat products, however, there are numerous plant-based sources that can provide a boost in protein intake, such as edamame, quinoa, and mung beans.
It offers several health benefits, including supporting athletic performance and aiding in weight loss.
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1. Edamame
Protein content: 18.4 grams per 8.8 ounces.
Rich in vitamins and minerals, edamame may offer numerous health benefits, including reducing bad cholesterol levels, stabilizing blood sugar levels, decreasing the risk of certain types of cancers, alleviating menopause symptoms, and preventing bone loss.
2. Lentils
Protein content: 17.9 grams per serving.
Lentils are a rich source of B vitamins, folate, iron, potassium, and fibre. Eating lentils can help reduce the risk of heart-related diseases and certain types of cancer, alleviate fatigue, and support healthy digestion.
3. Pinto beans
Protein content: 15.4 grams per medium-sized serving.
Pinto beans are a staple of Mexican cuisine, rich in nutrients such as fiber, thiamine, iron, magnesium, phosphorus, and potassium. They are believed to help regulate blood sugar levels, promote heart health, and support weight loss efforts.
For maximum health benefits, it's suggested to utilize dried pinto beans as opposed to the canned alternatives.
4. Chickpeas
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A bowl picture featuring a composition of chickpeas. Photograph by Unsplash. |
The protein content is 21.3 grams per each 100 grams.
Chickpeas may help prevent or manage various health conditions, including reducing blood sugar levels, minimizing the risk of type 2 diabetes, improving sugar control, lowering unhealthy cholesterol levels, and promoting better weight management.
5. Mung beans
Nutritional content: 14.2 grams of protein per serving size.
Mung beans are rich in numerous essential nutrients, including vitamins, minerals, and useful enzymes, which makes them a highly recommended food option. They contain beneficial properties such as antioxidants, antifungal, and antimicrobial properties, while also showing anti-inflammatory characteristics. They have been linked to several potential benefits, including lowering blood glucose levels, blood pressure, and possessing antitumor effects.
6. Fava beans
Protein content: 12.9 grams per serving.
Fava beans are rich in nutrients and have the potential to offer notable health advantages. Consistent consumption may help alleviate symptoms associated with Parkinson’s disease, inhibit the occurrence of birth defects, enhance the body's immune system, support weight loss, and decrease levels of cholesterol and blood pressure.
7. Lima beans
Protein content: 11.6 grams per serving unit
Lima beans are low in fat but contain a significant amount of carbohydrates, fiber, protein, vitamins, and minerals. One cup provides 25% or more of the recommended daily intake of copper, manganese, folate, iron, and thiamine.
They are also rich in magnesium, potassium, and vitamin B6, promoting gut health, weight management, cardiovascular health, and enhanced blood glucose regulation.
8. Green peas
Serving size: 1 cup.
Green peas offer a blend of carbohydrates, protein, and essential nutrients, such as fiber, vitamin A, and vitamin K. Studies have revealed they could potentially shield against chronic illnesses like heart disease and cancer while promoting healthy blood sugar levels and digestive function.
9. Quinoa
Content of protein: 8.14 grams per cup
Quinoa is a gluten-free food made up of a fiber-rich grain that is also high in minerals, antioxidants, and protein. It is highly versatile, extremely tasteful, and very simple to prepare. Consuming quinoa may lead to improvements in metabolic and cardiovascular well-being.
10. Wild rice
Protein content: 6.54 grams per cup
Wild rice generally has fewer calories than brown or white rice and contains modest amounts of iron, potassium, and selenium. It may support heart health and potentially decrease the risk of type 2 diabetes.