The Best Vegan Protein Sources According to a Dietician

注册营养师Desiree Nielsen回答有关植物蛋白的最燃烧的问题,并排名最佳的素食蛋白质来源。

想知道最好的素食蛋白质来源是什么?我们已经让你覆盖了。

In this LIVEKINDLY With Me episode, registered dietician Desiree Nielsen answers all of your pressing questions in regards toplant-based protein. She also ranks 10 of the best vegan protein sources.

“当我还是个少年时,我成了素食主义者。并成为素食主义者可能是我生命中的第一次,我想到了我们的食物选择如何影响我们的身体,“Nielsen explains.“That whole thing is probably why I’m a dietician today.”

五年前,尼尔森说,她开始过渡到100%的工厂为基础。“But whether you’re an omnivore, vegetarian, or vegan, there are so many reasons to eat more plant proteins,”she explains.

素食蛋白质来源的好处

Nielsen adds that there are a number of benefits to consuming vegan protein sources.

The first of which, she explains, is fiber.“你不会在动物世界中找到纤维。作为肠道健康营养师,我是纤维粉丝,“她说。“纤维不仅适合健康的消除,而且喂养你的肠道微生物组。”

She adds that vegan protein sources have fewer saturated fats and no cholesterol.“胆固醇仅在动物产品中发现,”尼尔森说。“And because they’re plants, they have a ton of antioxidants and anti-inflammatory phytochemicals that just help your cells clean up like all the regular junk from eating, breathing, living, sleeping.”

最后,尼尔森说,基于植物的蛋白质是可持续的。“On average, plant-based proteins require less energy, less land, and less water to feed a human than animal source proteins,”she adds.

The Best Vegan Protein Sources According to a Dietician
Nielsen’s cookbook, ‘Eat More Plants’. | Desiree Nielsen/LIVEKINDLY

Vegan Protein Sources, Ranked

So, how do the various plant-based sources of protein stack up? Nielsen ranks 10 vegan proteins as great, good, or not the best, but still tasty.

扁豆

“Lentils are one of the most wonderful plant-based proteins because a half a cup of cooked lentils has nine grams of protein in addition to plenty of fiber and iron,”she explains.“所以,他们是我的书中的一个伟大的蛋白质。”

Avocado

尼尔森说鳄梨有很多健康的脂肪。“But you have to eat a whole avocado just to get two grams of proteins,”she adds.“In my book, they’re not the best, but still tasty and healthy.”

Soy

尼尔森说,尽管有关互联网上可以在互联网上找到的大豆的错误信息,但它对你来说并不糟糕。“证据证实,不仅大豆营养 - 密集,半杯豆腐还有12克植物蛋白,除了大量的钙和铁,”she explains.“So soy is a great protein choice in my book。“

Quinoa

下一个:奎奴亚藜。完全蛋白质具有比其他植物蛋白质源更多的氨基酸有限。“But you might be surprised to know that quinoa doesn’t actually have a lot of protein,”她说。“A half a cup cooked is four grams,”she adds. Therefore, she ranks quinoa “good, but not great.”

The Best Vegan Protein Sources According to a Dietician
注册营养师排名最佳蛋白质来源。|desiree nielsen 亚博体育滚球/ lighkindly

Kale

Packed with vitamins and minerals like vitamin A and K, kale is not a concentrated source of protein. With only three grams per cup of chopped kale, Nielsen ranks it “not the best.”

Peanut Butter

With 7.5 grams of protein per two tablespoons, Nielsen ranks peanut butter as a good protein source.

燕麦

一杯煮熟的燕麦含有七克蛋白质。因此,您可以将此作为尼尔森书中的蛋白质来源。

The Best Vegan Protein Sources According to a Dietician
根据尼尔森的说法,杏仁是蛋白质的好来源。|desiree nielsen 亚博体育滚球/ lighkindly

杏仁

“四分之一杏仁含有约7.5克蛋白质,我觉得这一集的魔力数量,”她笑话。“所以,它们是蛋白质的好来源和一个很棒的小吃。”

Chickpeas

Just like their cousin lentils, chickpeas are a great source vegan protein source: 7.5 grams.

The Best Vegan Protein Sources According to a Dietician
Three tablespoons of hemp hearts have ten grams of plant-based protein. | Desiree Nielsen/LIVEKINDLY

HEMP心中

如果它是蛋白质,你应该肯定选择为大麻心脏。三汤匙大麻心有10克植物的蛋白质,加上锌,镁和锰如锌等矿物质。“Hemp hearts are a great source of protein and worth eating more of,”她说。

The Best Vegan Protein Sources According to a Dietician
Nielsen向我们展示了如何从她的食谱中鞭打她的eDamame hula碗食谱。|desiree nielsen 亚博体育滚球/ lighkindly

Plant Protein-Packed Meal

Nielsen also shows us how to whip up her Edamame Hula Bowl recipe from her cookbook,多吃植物.“It’s filling and satisfying,”她说。

“每当我制作一个营养的植物碗,我都会想到板材。你想要一块水果和蔬菜,四分之一的板块,四分之一的蛋白质蛋白质,一点点健康的脂肪,“she adds.

“我一直受到Kauai,夏威夷的景点和口味的启发 - 我最喜欢的地球最喜欢的地方。坐在阳光下,放松,吃健康的本土农产品是我对美好时光的看法。普通的夏威夷亚洲融合的未加工腌制鱼类,无处不在岛上,就像他们在家里受到启发的戳碗一样。这是我在建造一碗烹饪般的谷物,灵感来自亚洲夏威夷普通的戳。Edamame,未成熟的绿豆,蛋白质和异黄酮高,抗鼻黄酮类化合物也被认为是有益的肠道健康,“她写道。

毛豆草裙舞碗杏仁味噌酱

Vegan
不含麸质
坚果
Dairy-Free

原料

杏仁味噌酱

  • 1/4杯原料杏仁黄油
  • 1/2杯水
  • 3 tablespoons white miso
  • 1 tablespoon freshly squeezed lime juice
  • 1 teaspoon freshly grated peeled ginger
  • 1 teaspoon gluten-free tamari
  • 1茶匙纯枫糖浆

埃马克望呼啦啦碗

  • 2个杯子壳冷冻射灯,根据包装说明煮熟
  • 2 cups chopped cucumber
  • 1 1/2杯切碎的新鲜菠萝
  • 1 cup cooked brown rice
  • 2 avocados, pitted, peels, and sliced
  • 1/2 cup thinly sliced lo bok or daikon radish

装饰

  • Nori strips or crushed seaweed snacks
  • Black sesame seeds
  • 切碎的烤猕猴桃坚果

Preparation

  1. 1
    制作杏仁味噌酱:在宽口罐或中碗中,将杏仁黄油,水,味噌,石灰汁,姜,塔玛丽和枫糖浆一起搅拌,直至混合。融合用手持式沉浸式搅拌器,为奶油,丝绸纹理。
  2. 2
    Assemble the Edamame Hula Bowl: Divide the edamame, cucumber, pineapple, brown rice, avocado, and radish evenly among 4 bowls. Drizzle with the Almond Miso Sauce and top with nori strips, sesame seeds, and macadamia nuts.

食谱笔记

Tip: I am a big fan of including whole organic soy foods in the diet; If you are intolerant to soy, feel free to substitute green chickpeas.

Excerpted from多吃植物by Desiree Nielsen. Copyright © 2019 by Desiree Nielsen. Published by Penguin an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.