Walk into any grocery or health store and you may find yourself overwhelmed by the abundance of protein powders, bars, and other various supplements offered. Despite the variety, all of those canisters, packages, and bottles do have a couple of commonalities - urging the shopper to up his or her protein consumption and leaving the casual browser wondering what the big deal about protein is.
Well, quite frankly, protein deserves the hype and more. It is absolutely essential for our bodies; it is a basic building block that helps form and repair muscle, hair, skin, and connective tissue. Additionally, protein is necessary for the proper functioning of all cells and most fluids, not to mention its critical role in hormone, enzyme, and amino acid production.
Since our bodies are regularly using up our protein stores, they constantly need to be replenished. Traditionally, protein is found in an animal-based source, be it the animal itself (beef, poultry, and fish) or a by-product of the animal (milk, cheese, and yogurt). However, if you have been the choice to be a vegetarian or vegan, then these protein sources are less than desirable.
Fortunately, there are a number of viable alternative protein sources you can try. Here are three easily accessible ones, available in your local national grocery chain, such as Publix or Kroger.
(1) Soybeans
Soybeans are the only complete plant-based protein. They provide all the essential amino acids in proper amounts needed for human health, making them the protein equivalent of meat, milk, and egg proteins.
(2) Tempeh
Tempeh is a fermented version of soybeans that has a nutty taste and sticky texture. Unlike tofu, which is not fermented, it has not been linked to enzyme-inhibitors or hemagglutinin, a clot-promoting substance but like tofu, it has a diverse texture and taste that easily absorbs your seasoning of choice. While tofu can be enjoyed occasionally, tempeh is a safer choice for a diet staple.
(3) Nuts and Nut Butters
Nuts, in addition to being a great source of protein, also contain many essential vitamins, minerals, fatty acids, and fiber. They often receive a bad rap from dieters due to their high calorie count, but when eaten in moderation, they are a great source of protein that also provides heart-friendly fats. When seeking out a healthy nut butter, look for a short ingredient list. It should simply be the nut and salt, roasted and grinded, for maximum health benefits.
If you have made the choice to be a vegetarian or vegan, do not let your protein intake suffer. With a little creativity, you can reap the same benefits of your carnivore friends.
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