Meat contains protein because animals are fed a diet of plants that are high in protein, so if you cut out the middleman –– or middle cow, or middle chicken –– you can get the same amino acids that are the building blocks of protein just by going direct-to-the-source: vegetables.

How Much Protein Do You Need Per Day?

Women should eat approximately 45 to 55 grams of protein per day, or more if they are super active, whereas men need anywhere from 55 to 75 grams. This daily recommendation depends on your weight and activity level, so check out the best way to calculate your needs using this handy tool from Calculator.net.

The answer might surprise you for how much protein you really need, since you are likely getting more than enough, according to experts. Protein deficiency is rare in the U.S.

Other Great Plant-Based Protein Sources:

• The 15 Legumes With the Most Protein
• The 11 Nuts that Pack the Most Protein
• The 6 Seeds With the Most Protein

The Top 20 Veggies with the Most Protein

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8g Calcium – 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn’t all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein – 5.4g Calories – 177 Carbs – 123g Fiber – 4.6g Calcium – 4.9mg

4. Artichoke Hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein – 4.8g Calories – 89 Carbs – 20g Fiber – 14.4g Calcium – 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein – 4.4g Calories – 39.6 Carbs – 7.4g Fiber – 3.6g Calcium – 41.4mg

6. Brussel Sprouts

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein – 4g Calories – 56.2 Carbs – 40g Fiber – 4g Calcium – 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein – 3.8g Calories – 54.6Carbs – 11.2g Fiber – 5.2g Calcium – 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein – 3.2 g Calories – 21 Carbs – 2.9g Fiber – 2.8g Calcium – 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn’t just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein – 3.0 g Calories – 240 Carbs – 12.8 g Fiber – 10.1g Calcium – 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein – 2.9g Calories – 92.4 Carbs – 21.3g Fiber – 2.9g Calcium – 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein – 2.8 g Calories – 74.8 Carbs – 17g Fiber – 3.4g Calcium – 27.2mg

12. Oyster Mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein – 2.8g Calories – 37 Carbs – 5.6g Fiber – 2.0g Calcium – 2.6mg

13. Bok Choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means “white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein – 2.7 g Calories – 20.4 Carbs – 3.1g Fiber – 1.7g Calcium – 158mg

14. Green Beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein – 1.8 g Calories – 31 Carbs – 7 g Fiber – 2.7 g Calcium – 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don’t get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein – 2.2g Calories – 28.6 Carbs – 5.4g Fiber – 2.8g Calcium – 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein – 1.6g Calories – 28.8 Carbs – 6.3g Fiber – 5.0g Calcium – 197mg

17. Alfalfa Sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they’re quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein – 1.3 g Calories – 8 Carbs – 0.7 g Fiber – 0.6 g Calcium – 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein – 1.3g Calories – 26.8 Carbs – 5.8g Fiber – 1.8g Calcium – 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn’t high in calories is that it is made up of 95% water. 1 cup equals Protein – 1.2g Calories – 28.8 Carbs – 7.1g Fiber – 2.5g Calcium – 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein – 0.9g Calories – 6.4 Carbs – 1.0 g Fiber – 0.6g Calcium – 27.7 mg

The post The Top 20 Vegetables With the Most Protein to Add to Your Plate appeared first on The Beet.

Personally, I wish I had a dollar for every time someone said that it was pricey because by now, I’d have a whole lot of money to fund that supposedly expensive lifestyle of mine. I’d heard this myth so many times, that I just kind of accepted it as a fact and I figured that I’d budget a little differently and cut corners elsewhere.

But when I made the change, my grocery bills didn’t go up. In fact, they went down—way down. And I’m not alone. One study published in the Journal of Hunger & Environmental Nutrition found that vegetarians spend an average of $750 less on food per year than their meat-eating counterparts, a number that’s likely even higher today.

Why? Put simply, meat is expensive, and over the last 10 years, the prices of animal products like beef and seafood have increased by more than 40 percent. And the better the quality, the higher the prices. Many plant-based sources of protein, on the other hand, are incredibly affordable. “Beans, lentils, chickpeas, and other legumes are the cheapest sources of protein on the planet,” says Robert Graham, MD, an internal, functional, and integrative medicine specialist and the founder of FRESH Med NYC at Physio Logic in Brooklyn. “One bag of beans can last a family of two for days. And if you add whole grains to them—brown rice, quinoa, barley—you have the perfect meal with protein, complex carbohydrates, and all nine essential amino acids.”

And let’s not forget the other stars of the show in your plant-based diet: the vegetables and fruits that provide even more vitamins and minerals, as well as antioxidants. Yes, buying organic produce can get pricey, but not everything you eat has to be organic. Dr. Graham says that certain foods are worth it, though—namely, whatever tops the Environmental Working Group’s Dirty Dozen.

This year, that dubious distinction goes to strawberries, spinach and kale, so go organic with those items if possible. For the others, you can keep costs down with non-organic items at the grocery store or, even better, by buying locally. CSAs can be an affordable option, and one that is perhaps even better for the planet than choosing organic since the food doesn’t have to travel. Or, look to Misfits Market, a website that sells and ships boxes of misfit produce, which may look odd but taste just the same, at nearly 40 percent less than grocery store prices.

The real culprits in a high vegan grocery bill? Pre-packaged foods, as well as mock meats and cheeses. Those pre-packaged foods aren’t a whole lot different than what non-vegans buy…except, you know, they’re vegan. They all cost more to some degree because they’re convenient, and you pay a premium for that convenience. And while we’re on the topic, it’s important to note that those healthy-sounding foods might not be as healthy as they seem. There’s a good chance that they’re overly processed and preservative-laden, which means that if you’re not careful, you could be adding a ton of sodium, GMOs, and herbicides into your diet. “[Some products] hide behind the banner of ‘natural,’” says Dr. Graham. “Try to buy foods without labels—the whole, real foods.”

How to Save Money on a Vegan Diet

You can save a bundle and eat healthier, of course, by flexing your own culinary skills. Dr. Graham, who is also a certified chef, says that plant-based cooking lends itself particularly well to batch cooking since you can cook up a bunch of beans, legumes and grains at the same time, but vary up your meals with a few simple tweaks. “That’s the beauty of understanding your herbs and spices,” he says.

“You can make a bean and grain bowl Mexican very easily and also an Indian one.” He’s also a fan of Clean-Out-Your-Fridge Stew, which is exactly what it sounds like—throwing all of the leftover produce in your fridge into a broth base of onions, garlic and celery, then stewing it down. No wasted food, no wasted money, and, of course, it’s delicious.

Making your own non-dairy milk is also a great way to save money, since alternative milk products do tend to be more expensive than factory-produced cow’s milk (though on par with organic versions). While this may sound daunting, it’s a lot easier than you think. “A Vitamix is the best, but you don’t even need one—you just need a good blender,” says Dr. Graham. “You put raw cashews into boiling water, let it sit for 15 minutes, and then you blend it up. You have cashew milk in 15 minutes.” You also make your own oat milk, rice milk and almond milk.

But there’s so much more to the cost of a diet than the amount you spend on groceries every week. The bigger picture encompasses the rising healthcare costs associated with eating too much meat and other animal products. One recent study estimated that if Americans actually ate according to the recommended dietary guidelines, the country could save $180 billion in healthcare costs — and $250 billion if they gave up animal products altogether.

And let’s not forget the savings and other benefits that you, as an individual, could reap. A slew of research extols the positive effects of plant-based diets on everything from weight loss to your mood to disease prevention and intervention. “Vegan diets may protect against multiple chronic illnesses,” says Dr. Graham. “They’ve been linked to a lower risk of heart disease, diabetes, arthritis, and hypertension. You either pay the farmer now or you pay the doctor later.”

For more research-backed advice, visit The Beet’s Ask the Expert articles. 

The post Is It Expensive To Be Plant-Based? Quite the Opposite, It Turns Out appeared first on The Beet.

You need to know the difference between the best oils for cooking, oils for salad dressing, the best oils for baking and frying, and those that work best at room temperature. It all has to do with the smoke point, which is essentially the temperature that the oil starts to smoke when heated. This matters – a lot.

While Lauren McNeill, RD, MPH, owner of Tasting to Thrive always encourages her clients to choose fat from whole food sources often — including nuts, seeds, avocados, and olives — as they “contain nutrients and fiber that oils don’t have, so they keep you feeling more satisfied and fuller for longer,” she’ll never tell you to forbid oil from your diet completely. “I don’t believe in putting prescriptive limitations on any type of food—oil included,” she says. And there are a couple of different factors that go into choosing the best oils to cook with.

What is the Healthiest Oil to Cook With?

When cooking with oil, the most important factor to start with is what’s called the “smoke point” since it can determine the impact the oil has on your food and your body. “This is the point in heating when the oil starts to smoke, destroying any antioxidants that might be present and potentially creating harmful free radicals,” McNeill explains. That’s why she always recommends choosing an oil with a high smoke point over those with a low smoke point.

Oils that have the highest smoke points– meaning 400 degrees F and higher — include avocado oil (refined), almond oil, corn oil, canola oil, grapeseed oil, peanut oil, safflower oil, sesame oil, and sunflower oil. These oils are better suited for cooking at higher temperatures, since nutrients and phytochemicals found in unrefined oils are destroyed when oil gets overheated, and burning the oil can also create harmful free radicals. (The whole point of eating plant-based is to increase our anti-oxidants, fiber, and nutrients in our food so this is anathema to the purpose of going plant-based in the first place.) So the higher the smoke point, the more nutrients you get from the oil and the fewer carcinogens in your food.

Is Palm Oil Healthy?

Another key to choosing oils? The amount of omega-6s and omega-3s. “We need to be cognizant of the amount of omega-6 rich foods we’re consuming because the ratio of omega-6 rich foods that we’re consuming compared to omega-3 is very important,” she says. “Fortunately, omega-6 can already be found in abundance in our current food system,” McNeill says. Because of that, most people only need to focus on consuming more omega-3-rich foods, such as flaxseed oil, chia seeds, walnuts, and algal oil. They can actually eat fewer omega-6-rich foods, such as soybeans, corn, safflower and sunflower oils, nuts and seeds, and of course meat, poultry, fish, and eggs.

Palm oil, which has a high smoke point, has a high saturated fat content and is controversial since while it may be healthy for your brain it may not be healthy for your heart. Our best advice: Steer clear of it unless it’s in small quantities.

Is Avocado Oil Good for You?

Factoring in both the smoke point and the goal of increasing the amount of omega-3s in your diet, there’s always one oil McNeill suggests reaching for first: Avocado oil, which is loaded with healthy fats. “It can be sautéed or roasted, and has a neutral taste, which is important for cooking,” she says. Also great choices? “Almond oil, light olive oil (not extra-virgin), and coconut oil.”

Our favorite avocado oil is made by Chosen Foods and can be purchased at your local grocery store. Try the brand’s spray for an easy cooking option.

The Smoke Points of Cooking Oils

• Bottom line: Cook with the following high smoke point oils:

• Avocado oil (refined)  — smoke point 520 F

• Palm oil — smoke point 455 F

• Soybean oil — smoke point 453 F

• Flaxseed oil  — smoke point 450 F

• Sunflower oil — smoke point 450 F

• Almond oil — smoke point 450 F

• Coconut oil — smoke point 450

• Canola oil — smoke point 428 F

• Grapeseed oil — smoke point 421 F

Bottom Line: Avocado may be the healthiest oil to cook with.

Don’t worry: Beloved extra-virgin oil and sesame oil are both fine to eat, but McNeill says they’re best used in uncooked dishes, like salads, dips, and hummus. Healthy cooking, here you come.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post What Are the Healthiest Oils to Cook With? You May Be Surprised appeared first on The Beet.

Are Nuts Good for You?

Nuts also contain fiber, Omega-3 fatty acids (the anti-inflammatory kind also found in fish), and vitamin E, which is good for your heart and your skin. Nuts contain powerful elements like L-arginine which some take to improve circulation and erectile dysfunction, and plant sterols, which are added to foods like orange juice to make them heart-healthier. Basically, nuts are superfoods.

The only downside to nuts is that they can be little calorie bombs. The American Heart Association recommends eating only four servings of unsalted nuts a week. It’s also recommended to eat raw or dry-roasted nuts, not the oily, greasy or sugary ones. And note that a serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter.
For the best choices when it comes to maximizing the protein content in your nut choice, we went to the USDA to find out which nuts pack the biggest protein punch.

What Nuts Are the Highest in Protein?

11 Nuts With the Most Protein

1. Peanuts

Peanuts are actually not nuts—they’re legumes which grow underground, so they are in the same family as chickpeas, soybeans and lentils. Crazy stunt: Scientists have made diamonds out of peanuts by putting them under enormous pressure. 1 ounce equals Protein – 7.31 g Calories – 161 Carbs – 4.57 g Fiber – 2.41 g Calcium – 26.1 mg

2. Almonds

Almonds are part of the cherry, peach, and mango family, since they are a drupe (a fleshy fruit with skin thin and central seed). When you eat a peach or mango, notice how the pit looks similar to an almond. There are over 30 different varieties and eight out of 10 almonds are grown in California. It takes over 1 gallon of water to produce a single almond, or 1900 gallons to grow 1 pound. 1 ounce equals Protein – 6g Calories – 164 Carbs – 6.11g Fiber – 3.5 g Calcium – 76.3mg

3. Pistachios

Pistachios are one of the oldest nut trees in the world. Humans ate pistachios as early as 7,000 B.C. They spread across the Middle East to the Mediterranean and were viewed as a royal delicacy. 1 ounce equals Protein – 5.72 g Calories – 159 Carbs – 7.7 g Fiber – 3 g Calcium – 29.8 mg

4. Cashews

Get ready, because November 23rd is National Cashew Day! The U.S eats over 90% of the world’s cashews. These tree nuts start out as apples. Harvesters then take the seed from the bottom of the apple and before the seed is roasted, it is usually green. Roasting or steaming the cashew neutralizes the oils and makes them safe to eat—meaning raw cashews aren’t *truly* raw. 1 ounce equals Protein – 5.16 g Calories – 157 Carbs – 8.56 g Fiber – 0.936 g Calcium – 10.5 mg

5. Walnuts

Walnuts contain more Omega-3 fatty acids than any other nut, so they are an excellent brain food to boost memory (they even look like little brains!). To keep them fresher longer, store walnuts in the fridge or freezer, since they have a tendency to go rancid quickly. 1 ounce equals Protein – 4.32g Calories – 185 Carbs – 3.89g Fiber – 1.9g Calcium – 27.8mg

6. Hazelnuts

Hazelnuts contain healthy doses of fiber, folate and vitamin E. Hazelnut oil is so rich it’s used in combination with palm oil for cleaning and polishing wood. We love them with dark chocolate. 1 ounce equals Protein – 4.24 g Calories – 178 Carbs – 4.73 g Fiber – 2.75 g Calcium – 32.3 mg

7. Brazil Nuts

It is illegal to cut down a Brazil nut tree, which live for up to 500 years. These are like the candy of the nut family since a cup has 876 calories, and each nut is 85% fat and 14% protein. They’re rich in selenium, a mineral prized for thyroid support. 1 ounce equals Protein – 4.06 g Calories – 187 Carbs – 3.33 g Fiber – 2.13 g Calcium – 45.4 mg

8. Pine Nuts

Pine nut is another type of seed that is clumped in with the nuts. They are so expensive because they are tedious to gather. They grow in the pine cone, but you generally can’t consume pine nuts from a pine cone you’d find in your park or backyard as not all pine nuts are edible. Most of the pine nuts you eat come from the stone pine tree in Asia, Europe and North America. 1 ounce equals Protein – 3.88 g Calories – 191 Carbs – 3.71 g Fiber – 1.05 g Calcium – 4.54 mg

9. Pecans

French people who settled in New Orleans created the first pecan pie, since pecans are native to the southern US. On average, 78 pecans are used in one pie. There are over 1,000 varieties of pecans, and many are named after Native American tribes. 1 ounce equals Protein – 2.6g Calories – 196 Carbs – 3.93 g Fiber – 2.72 g Calcium – 19.8 mg

10. Macadamia Nuts

Macadamia nuts are actually seeds. It takes 12-15 years for a macadamia tree to grow to its full size. Most of the world’s macadamia nuts come from Hawaii. They are high in carbs and protein, but keep these nuts away from dogs since they make them sick. 1 ounce equals Protein – 2.24 g Calories – 204 Carbs – 3.92 g Fiber – 2.44 g Calcium – 24.1 mg

11. Chestnuts

Chestnuts are the only nut that contains vitamin C. The trees were hit by blight in the nineties and 3 billion trees were eventually wiped out. Chestnuts are used in beer and cake and eaten creamed around the holidays. Chestnut flour is gluten-free, making it a great alternative for cookies, pies and stuffing. 1 ounce equals Protein – 1.19g Calories – 63.5 Carbs – 13.9g Calcium – 5.1mg

Which Seeds Are Highest in Protein?

6 Seeds With the Most Protein

1. Pumpkin Seeds

The nutrients in a pumpkin seed are actually in the white shell. Bake them in a 300 degree oven with light seasoning or just salt for a minimum of 45 minutes and snack as you carve away. 1 ounce equal Protein – 9.2g Calories – 146 Carbs – 3.8g Calcium – 12mg

2. Hemp Seeds

Hemp seeds and marijuana come from the same plant, Cannabis sativa. The difference is that they are extracted from different parts of the plant (pot is the leaves, hemp is the seed). Hemp seeds also have .3% traces of THC, the euphoria-producing ingredient in pot, whereas marijuana contains anywhere from .4% and up depending on the strain. 1 ounce equals Protein – 6.3 g Calories – 110.7 Carbs – 1.7 g Calcium – 1.1%

3. Sunflower

Sunflower seeds come from the middle of the flower head. The type of sunflower seed is based on what sunflower hybrid it comes from. The two types fall under the category oilseed or non-oilseed type. 2 tablespoons equal Protein – 5.4g Calories – 163 Carbs – 6.7g Calcium – 19.6mg

4. Flax Seeds

Flax seeds are better digested if they are ground up. Whole seeds are harder to digest because of their shells. Quick tip: If you buy whole seeds, use a coffee grinder to make your own ground flax seeds and store in an airtight container for freshness. 1 ounce equals Protein – 5.1g Calories – 150 Carbs – 8.1 g Calcium – 71.4mg

5. Sesame Seeds

Sesame seeds can be used as a garnish or in the base of a smooth tahini sauce. Combine 2 cups of sesame seeds with a couple of tablespoons of avocado in a food processor and the product is a tahini to use on a salad or veggies. 1 ounce equals Protein – 4.7g Calories – 158 Carbs – 7.2g Calcium – 277mg

6. Chia Seeds

Because they can be used as an egg replacement, chia seeds make vegan baking easy. Combine one tablespoon of chia seeds with two to three tablespoons of water to make a single egg replacement for your next cake or brownies. 1 ounce equals Protein – 4.4g Calories – 137 Carbs – 12.3g Calcium – 177mg

Which Legumes and Beans Are High in Protein?

Top 15 Legumes and Beans

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Lentils

Lentils are the only beans that don’t have to be soaked before preparing. Lentils can be the star of any dish that needs heft, from soups to burgers. Next time it’s Taco Tuesday, try out lentil tacos—they pack a protein punch. 1 cup equals Protein – 17.9 g Calories – 230 Carbs – 39.9 g Fiber – 15.6 g Calcium – 37.6 mg

3. White Beans

Dried white beans can be stored for up to three years in a dry, room-temperature location. Which means you can keep them around whenever you need a staple for soups or stews. 1 cup equals Protein – 17.4 g Calories – 249 Carbs – 44.9 g Fiber -11.3 g Calcium – 161 mg

4. Edamame

Edamame is a great snack to keep in your freezer. Microwave them and spice them up with a sprinkle of salt, chili powder and red pepper flakes. You’ll be enjoying a protein-filled snack that is better than chips. 1 cup (cooked and shelled) equals Protein – 16.9 g Calories – 189 Carbs – 15.8g Fiber – 8.1g Calcium – 97.6mg

5. Cranberry Beans

As you cook cranberry beans, the unique specks of red that give these legumes their name vanish. Boil the cranberry beans, blend into a spread and use as a delicious dip with veggies for a great protein snack. 1 cup equals Protein – 16.5 g Calories – 241 Carbs – 43.3 g Fiber – 15.2 g Calcium – 88.5 mg

6. Split Peas

Don’t confuse split peas with green peas. Split peas are dried and—surprise— split. Unlike their sweet cousins, these peas must be boiled for 45 minutes before they’re ready to eat. Make Ina Garten’s easy Parker’s Split Pea Soup for a protein-packed lunch. 1 cup cooked Protein – 16.3 g Calories – 229 Carbs – 41.1 g Fiber – 16.3 g Calcium – 27.4 mg

7. Kidney Beans

Make sure to soak these beans overnight to get rid of the toxic proteins in the raw bean that is harmful to people and animals. then cook thoroughly before eating. Soaking and cooking the beans will get rid of the harmful proteins. Then, dig in! 1 cup equals Protein – 15.3 g Calories – 225 Carbs – 40.4 g Fiber – 13.1 g Calcium – 49.6 mg

8. Black Beans

Black “turtle” bean is the technical name for this crowd favorite. The “turtle” part comes from the physical appearance of the shiny exterior shell that protects the bean. 1 cup equals Protein – 15.2 g Calories – 227 Carbs – 40.8 g Fiber – 15 g Calcium – 46.4 mg

9. Navy Beans

As you can see, navy beans are clearly not navy. So where did the name come from? These beans were such an important part of the U.S. Navy diet in the beginning of the 20th century that the beans were named after them. Anchors aweigh! 1 cup equals Protein – 15 g Calories – 255 Carbs – 47.4 g Calcium – 126 mg

10. Pinto Beans

Canned pinto beans aren’t just a source of protein, but also major fiber. Pinto beans are often used as refried beans because they fall apart when steamed. 1 cup equals Protein – 15.4g Calories – 245 Carbs – 44.8g Fiber – 15.4g Calcium – 78.6mg

11. Chickpeas

What’s better than hummus for boosting protein? Not much. Just half a cup delivers 10 grams of protein, which is a good percentage of your daily needs: ranging from 45 to 65 grams, depending on weight, gender and activity level. 1 cup equals Protein – 14.5g Calories – 269 Carbs – 45g Fiber – 12.5 g Calcium – 80.4 mg

12. Lima Beans

Lima beans are often called “butter beans” because of their buttery taste. Famously used in succotash, lima beans can also be used boost the taste of a hearty vegetable soup, or roast them with sweet potatoes as a side dish. 1 cup equals Protein – 14.7 g Calories – 216 Carbs – 39.3g Fiber – 13.2g Calcium – 32mg

13. Mung Beans

Mung beans lack a lot of flavor but are great to add to any dish for crunch and protein. Trade your chickpea-based falafel for a mung bean option to switch things up. Fact: Just Eggs uses mung beans for protein! 1 cup equals Protein – 14.2 g Calories – 212 Carbs – 38.7 g Fiber – 15.4 g Calcium – 54.5 mg

14. Fava Beans

Take the fava beans out of the pod since experts don’t recommend eating that part. For freshest taste, only separate the beans from the pods when you ‘re ready to eat them. 1 cup equals Protein – 12.9 g Calories – 185 Carbs – 33.2 g Fiber – 9.18 g Calcium – 61.2 mg

15. Peas

Who knew little old peas pack a major protein punch? One cup of peas has more protein than one average-sized egg. Yep, you can make a bet and win it. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8 g Calcium – 43.2 mg

For more health-related content, visit The Beet’s Health & Nutrition articles. 

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Be a Smoothie Operator

Freeze your vegetables and fruits the night before, or buy pre-frozen produce and toss into a blender with plant-based milk. An easy way to boost nutrients is to add superfoods – some favorites are maca powder, chia seeds, flax seeds, hemp seeds, matcha powder, ginger, and dark leafy greens. Smoothies are full of antioxidants, vitamins, fiber, healthy fats, and protein. They travel well too– pour one into a recyclable container like a Hydroflask or mason jar, and bring it with you on your commute to work.

Pro tip: Any fruits or veggies you have leftover from making a salad or stir fry can be used in your smoothie as well, so you don’t let any of your scraps go to waste!

Make it Your Way

If you like a smoother texture with a thinner consistency, use more dairy-free milk and don’t freeze your fruits and vegetables. Choose oat milk to achieve a thicker consistency, and hemp or flax milk for a more liquidy shake. Here are 20 easy-to-make smoothie recipes that will surprise your taste buds and make you feel full throughout the day.

Each recipe yields 1-2 servings.

1. Almond Butter Lover

I’m an almond butter lover and like how it adds thickness and flavor to any smoothie. You have to be careful about not adding too much almond butter because it will out-power all the other flavors and just taste like one big almond blob. Also, this smoothie has Maca powder in it, which has a nutty taste, so you don’t want to overdo it and all you need is one tablespoon. Maca is a plant that helps improve energy and stamina. Studies have also shown that Maca root increases sex drive.

Ingredients:

• 2 cups of frozen bananas
• 1 cup of frozen raspberries
• 1 scoop of almond butter
• ½ cup of Vega chocolate protein powder
• 5 dates
• 1 tablespoon of Maca powder
• 1 cup of oat milk
• 1 tablespoon of chia seeds.

2. Banana Split

This smoothie is a treat! It tastes like dessert without all the added sugar, but it’s still high in calories. My favorite non-dairy milk to make this recipe with is Moolala banana milk which tastes like a banana smoothie on its own. Sprinkle a little cinnamon on top of the smoothie and drink it after a hard workout.

Ingredients:

• 1 cup of frozen strawberries
• 1 cup of frozen bananas
• 1 cup of Moolala banana milk
• 1 cup of hazelnuts
• ½ cup of vanilla Vega protein powder
• 1 tablespoon of cacao powder

3. Green Goddess

Spirulina is a powerful antioxidant and anti-inflammatory that has a taste similar to matcha powder, like sweet grass. In my opinion, I think spirulina is delicious so I like to add a little more than 1 tablespoon. The avocado makes this smoothie creamy and superfoods like kale and spinach are loaded with healthy nutrients.

Ingredients:

• 2 cups of kale
• 2 cups of spinach
• ½  of an avocado
• 1 tablespoon of matcha powder
• 1 tablespoon of spirulina
• 1 tablespoon of chia seeds
• 1 tablespoon of hemp seeds
• 1 cup of hemp milk

4. Mint Chocolate Chip

If you love mint chocolate chip ice cream, this smoothie recipe will become your go-to calorie saver. It tastes just like the ice cream but with half the calories and a smoother texture. Add more mint leaves if you can’t get enough of the bold flavor. I like to place a spoonful of cacao nibs on top of the smoothie and let them mix through the drink so it actually feels like you’re eating a mint chocolate chip ice cream with chocolate sprinkles.

Ingredients:

• ½ of a banana
• ½ cup of mint leaves
• 1 cup of coconut milk
• ½ cup of dark chocolate or cacao nibs
• ½ cup of vega chocolate protein

5. Relax in the Tropics

Kick your feet up on the couch and picture yourself laying on a beautiful beach with palm trees swaying overhead while you drink this smoothie. It tastes just like a fruity Piña colada. If you don’t want to use orange juice, swap it for coconut water. Put a paper parasol in your smoothie and enjoy.

Ingredients:

• 2 cups of frozen mangos
• ½ cup of orange juice
• 1 cup of raspberries
• 1/2 cup of coconut meat
• 1 cup of frozen pineapple
• 1 cup of strawberries
• 1 cup of almond milk

6. Protein Please

Calling all exercise gurus! This smoothie will be your go-to meal replacer after a hard workout. It’s full of vegan protein like almonds, chickpeas, and of course Vegan protein powder. Add cauliflower and avocado if you really want to add a creamier texture and make it protein-dense.

Ingredients:

• 1 scoop of chocolate Vega protein
• 1 tablespoon of chia seeds
• 1 cup of almonds
• 1 cup of chickpeas
• 2 cups of almond milk

7. Winter Wonderland

This smoothie taste like a bowl of autumnal oatmeal. It goes well with a cup of warm coffee. If you like thicker smoothies stick with the oat milk but if you want a thinner consistency try using almond! Cheers.

Ingredients:

• 1 cup of oats
• 2 cups of oat milk
• 1 tablespoon of cinnamon
• 3 dates
• 1 tablespoon of nutmeg
• ½ cup of chocolate Vega protein

8. Feeling Trendy

Stock up on all your favorite superfoods and add them to this smoothie! Wheatgrass is full of healing benefits like helping your digestion track, eliminating toxins, and boosting your metabolism and energy.

Ingredients:

• ½ cup of Matcha powder
• 1 tablespoon of hemp seeds
• 1 tablespoon of wheatgrass
• ½ cup of vanilla vega protein
• ½  of an avocado
• 2 cups of frozen strawberries
• 1 cup of oat milk

9. Wake Up Call

This smoothie only has 5 ingredients and one of them is something you probably have every morning: Coffee. Wake up and feel energized with this delicious drink.

Ingredients:

• 1 cup of cold coffee
• 1 cup of dr oats
• ½ of banana
• 1 scoop of almond butter
• 1 cup of almond milk

10. Fight the Flu

Feeling lousy? Make this citrus smoothie that will help clear your sinuses. Add more ginger for a stronger taste and to reduce inflammation.

Ingredients:

• ½ of a peeled apple
• ½ of ginger
• 2 limes
• 1 cup of coconut water
• 1 tablespoon of chia seeds

11. Weight Loss

Apple cider vinegar is proven to help weight-loss and speed up your metabolism. The taste is very strong but depending on how much you love ACV, adding more to this smoothie is beneficial.

Ingredients:

• ½ cup of apple cider vinegar
• 2 tablespoons of matcha powder
• 2 cups of kale
• 2 cups of spinach
• ½ cup of coconut water

12. Healthy Carb Reset

Before a long run, you will want to load up on carbs. Drink this smoothie the day before your race or the morning of if it’s later in the day. Agave is not necessary but if you want to make it sweeter, add as much as you like.

Ingredients:

• 1 cup of oats
• ½ of a banana
• 3 drops of agave
• 1 tablespoon of Vega chocolate protein
• 1 tablespoon of maca powder

13. Veggie’d Out

This smoothie is full of natural fiber and vitamins. If I have leftover cauliflower I will add it to this recipe to make the texture a tad thicker. There are so many health benefits to ACV, to find out more, click here.

Ingredients:

• ¼ cup of carrot juice
• ½ peeled cucumber
• ½ celery stalk
• ½  cup of spinach
• ¼ cup of parsley
• 1 ½ cup of apple cider vinegar

14. Avocad-YO

This smoothie is creamy and soft. You may want to add ice to make it colder or freeze the avocado beforehand. Spirulina is a green powder that tastes like wheatgrass but is a little sweeter. It’s full of nutritional benefits and may reduce blood pressure.

Ingredients:

• 1 cup of spinach
• ½ of an avocado
• ½ cup of almonds
• 1 tablespoon of spirulina
• ½ cup of vega vanilla protein
• 1 cup of almond milk

15. La Playa

This smoothie is similar to the Relax in the Tropics recipe mentioned above. If you like sweet and fruity recipes this one will be your favorite. It’s better to freeze the fruit beforehand or add ice since the yogurt and coconut water is not that cold.

Ingredients:

• Lavva vanilla yogurt
• Bananas
• Pineapple
• Mango
• Vanilla vegan protein
• ½ cup of orange juice or coconut water

16. Chunky Monkey

This recipe taste like a vanilla and banana ice cream float. The taste of bananas, cacao, and dates are naturally sweet but if you want more of a savory taste, I recommend adding oats to the mix and leaving out the dates.

Ingredients:

• 2 cups of frozen bananas
• ½ cup of cacao nibs
• 3-5 dates
• 1 tablespoon of Maca powder
• 1 cup of oat milk

17. Santa Monica

This smoothie is the perfect wake-up call! The sweet berry taste mixed with cauliflower creates a perfect balance. I recommend freezing the cauliflower and berries beforehand so there is no need for ice.

Ingredients:

• 2 cups of frozen cauliflower
• 1 cup of frozen strawberries
• 1 cup of frozen bananas
• 1 tablespoon of chia seeds
• 2 cups of almond milk
• 1 cup of raspberries

18. Berry-licious

Freeze all the berries before you blend them. Use coconut milk for a thinner consistency or oat milk if you want a thicker consistency. Matcha powder if not necessary but it has nutritious health benefits like a natural source of energy and is proven to speed up your metabolism which results in weight loss.

Ingredients:

• 1 cup of strawberries
• 1 cup of raspberries
• 1 cup of blueberries
• 1 cup of blackberries
• 1/2 of a red apple
• 1 tablespoon of matcha powder
• 2 cups of coconut milk

19. Feeling Peachy

This smoothie taste like a peach ice cream float. Add an orange for an even sweeter taste or simply load up on the peaches. You can throw a leafy green vegetable in the mix to add fiber.

Ingredients:

• 1 whole peach
• 2 tablespoons of Lavva vanilla yogurt
• ½ of cucumber
• ½ cup of orange juice
• ½ cup of vanilla almond milk

We would love to know your favorite smoothie recipes! Send them to info@thebeet.com or DM us on Instagram @thebeet

Your Guide to The Best Plant-Based Protein Powders: We Tasted 9 Bestsellers

1. Vega Protein & Greens

The base of Vega is pea protein, brown rice protein, and sacha inchi (a seed eaten like a nut) protein. One serving of Vega has only 80 calories and 15g of protein. Vega’s protein powder is a great choice for anyone who struggles to get enough greens in their diet. The proteins are combined with alfalfa powder, spinach powder, broccoli powder, and organic kale powder giving you 2 servings of veggies in one scoop. The taste of this protein was described as “artificial” whereas others thought it tasted like birthday cake. We recommend adding this into a smoothie, but luckily all you have to add is fruit since Vega has the greens covered. This low-cal powder won’t break the bank at $1.20 a scoop.

2. TB12 Vanilla Plant-Based Protein

Tom Brady’s TB12 pea protein powder consists of simple ingredients with no additives. For anyone who is allergic to soy or nuts, TB12’s pea protein-based powder is a great option. It’s hard to say no to this powder with 24 grams of protein. Don’t hide this powder in a smoothie, mix it with water and you will immediately see a thick consistency resembling a vanilla milkshake. Not only does it look like a milkshake, but it tastes like it too. TB12 recommends drinking this powder up to 20 minutes after a workout for the best recovery. You have to order this powder on the TB12 website since it isn’t available in stores or on Amazon. Less than $2 per serving!

3. PlantFusion Complete Protein

PlantFusion is a blend of peas, artichokes, algae, and superfoods. The deep yellow-gold coloring of PlantFusion’s protein powder set this brand apart from the rest. Some testers found the flavor wasn’t overwhelming, making it a great addition to a smoothie, whereas others felt the powder was sweet. For those of you who aren’t a fan of Stevia, buy the natural, no-stevia blend. This protein powder is low in fat, and carbs, making it a great choice for anyone wanting to lose weight while still getting enough protein (21g a serving). PlantFusion’s powder has a sweetness not everyone enjoyed since Stevia is an ingredient. $1.20 a scoop, makes this a deal!

4.Vivo Perform

Vivo Perform is the most superfood-packed protein powder of this bunch. Athletes will appreciate this protein powder made of pea protein, hemp protein, plant-based BCAA (branched-chain amino acids), reishi mushrooms, acai berries, lucuma fruit powder, maca powder, and turmeric extract. Vivo Perform is $59 on Amazon so go straight to their website for a cheaper price at $51 for the pouch pictured below. With 25g of protein and complete amino acid profile helps athletes to build, perform, recover, and absorb. If you want a quick protein drink after a workout, use a shaker bottle when mixing or this powder will stick to the sides of the cup. In the mood for a protein-filled breakfast? Add to your oatmeal or smoothie bowl with this recipe.

5. Elevate Plant-Based Performance Protein

Elevate is a pea and hemp protein-based powder that also is made with sweet potato powder. For anyone looking to convert from whey protein powders, Elevate is the plant-based protein for you. This powder is meant to be used in beverages such as smoothies. The thin consistency doesn’t mix well with water and becomes chalky. If you aren’t in the mood for a protein smoothie, add a scoop to your pancake batter. For a complete recipe check out Elevate’s Chocolate Chip Banana Protein Pancakes. This powder is another affordable choice at $1.60 a scoop.

6. Momentous Absolute Zero

Momentous protein powder is a combination of pea and rice protein concentrate. Testers liked the initial scent of mint and thought it was refreshing. This powder is perfect for anyone who likes sweeter drinks. Momentous powders are NSF International Certified for Sport, which means the product label is 100% accurate and there are no banned substances present in this powder. This is one of the pricier protein powders at $60 a tub but is worth it for athletes looking for a clean and effective post-workout powder. We recommend either mixing with water or adding to a smoothie for a more nutrient-dense drink. The priciest powder of the bunch at $3 per serving.

7. Garden of Life

Garden of Life is made of pea, buckwheat, amaranth sprout, and brown rice. We didn’t love the green color of the powder or the way it smelled but once we mixed it with water, it tasted surprisingly good. Garden of Life is the easiest to mix with water, plan-based milk or in a smoothie. The vanilla flavor isn’t overpowering so you can add this to any combination of smoothies and not be overwhelmed by the taste of vanilla. And it’s only $1.20 per scoop!

8. Tone It Up Plant-Based Protein Vanilla

Tone It Up protein powder is a blend of sunflower seeds and pea protein. The minute we opened the container, everyone loved the smell of this powder. Tone It Up is known to be a great addition to baked goods. The next time you make your protein muffins, add Tone It Up to the mix. We don’t suggest adding this powder with just water but instead a smoothie with fruits and veggies.

9. Nuzest Clean Lean Protein

The name of this powder says it all. Nuzest is the cleanest protein powder since it is made out of only 3 simple ingredients: Pea protein isolate, natural vanilla flavor, and thaumatin (a low-calorie sweetener). For $45, you are supposed to get 20 servings out of one container, but at a glance that didn’t seem accurate. This high protein, low carb powder is perfect to blend with plant-based milk and ice. The consistency is smooth and adds thickness to any protein shake.

The post The 19 Best Smoothie Recipes For When You Need a Quick, Healthy Energy Boost appeared first on The Beet.

In fact, some good news: High protein vegan foods are pretty easy to come by, and you’re probably already getting plenty right now, without even trying.

That’s because protein recommendations (whether you’re following a plant-based diet or not) aren’t all that high. The Recommended Dietary Allowance (RDA) for protein is 0.8
grams per kilogram of body weight or 0.36 grams per pound of body weight. For a 150-
pound person, that’s about 54 grams of protein per day. Very active people need a bit more to help with muscle growth and recovery. Most recommendations suggest eating around 1.2 to 2.0 grams of protein per kilogram or 0.5 to 0.9 grams per pound. For that same 150-pound person, that’s about 75 to 135 grams of protein each day.

These numbers can seem a bit arbitrary, but they’re easier to hit than you think if you focus on adding a few high-protein vegan foods to your plate. To help you get there, we compiled a list of some of the top plant-based protein sources. With a combination of these foods, you’ll see how easy it is to meet your daily protein needs on a plant-based diet and do it deliciously.

10 Vegan Foods High in Protein

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce)

Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor.

With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces
If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked
Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp seeds

Protein: 10 grams in 3 tablespoons
Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming.

Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block)
Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15 percent of your daily calcium needs, tofu is also a good replacement for dairy. Tofu is versatile, affordable, easy to prepare and it comes in a variety of forms. For some quick and easy cooking ideas, try these tips (just remember to drain the tofu first for 30 minutes if you want it firm, as most tofu contains excess water):

• Coat extra firm tofu in olive oil and bake in the oven at 400°F for 15 minutes or until it becomes crispy.
• Add firm tofu to stir-fries or soups.
• Blend silken tofu into smoothies, sauces, and dressings. (You won’t need to drain the tofu for this.)

6. Edamame

Protein: 9 grams of protein in ½ cup
This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats – a small ½-cup serving of edamame has 9 grams of protein, 15 percent of your daily vitamin C, 10 percent of your daily iron, and 16 percent of your daily fiber.

Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked)

This non-grass grain cooks up just like brown rice (boil 1 parts gran, 2 parts water) but quinoa is as versatile as any food can be. It works as a savory starch in salads or with dinner, or as a cereal substitute with oat milk and fruit in your morning breakfast bowl. Quinoa contains healthy micro-nutrients like manganese, phosphorus, magnesium, fiber, folate, and zinc.

Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create a filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse it before cooking to get rid of any bitter taste.

8.  Black Beans

Protein: 7 grams in ½ cup (canned)

Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10 percent of your daily iron and 25 percent of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked)
Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten-
free grain is packed with almost 30 percent of your daily fiber and 20 percent of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

For more great sources of protein, check out The Beet’s Top 20 Vegetables that Pack the Most Protein Per Serving, And don’t miss The Beet’s stories on Best Legumes with the HIghest Protein, Best Nuts with the Most Protein and Best Seeds with the Most Protein. You won’t believe how much protein broccoli has!

10.Peas

Protein: 5 grams in ⅔ cup
If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer.

Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The post The Top 10 Sources of Plant-Based Protein, According to a Nutritionist appeared first on The Beet.

The latest version of the keto diet is heavily meat-based, especially relying on processed meats like bacon, which is high in fat and makes it easier for dieters to keep their carbs below 5 percent. Doctors now tell their heart patients that keto is a bad idea, driving up risk for elevated levels of cholesterol and cutting out important nutrients from fruits and vegetables. So the question is: Can you do keto and be plant-based?  For people who are keto curious but also want to be heart healthier, and achieve the same weight loss results, but not eat copious amounts of meat, there is a growing trend in keto plant-based options.

Here, experts explain that it is possible to do the keto diet and eat a diet that is completely meat and dairy-free, answering the question: “Is it possible to do keto without eating meat?” with a resounding YES!

People who want to avoid meat for health reasons have stayed away from keto.

Harvard’s T. H. Chan School of Public Health recommends staying away from saturated fat and warns that the high-fat content of keto goes against the Dietary Guidelines for Americans and the American Heart Association since saturated fat in meat and dairy raises LDL  (so-called “bad”) cholesterol and increases the risk of heart disease. Plus there does not appear to any better result after 1 year between those who attempt to lose weight through keto and other more conventional diet plans. Keto reduces the body’s reliance on glucose for energy and forces it to mobilize fat stores as ready energy, by putting your body into ketosis.

There is no single keto diet, according to the Harvard School of Public Health review, but the approach generally calls for eating an average of 70 to 80 percent of your total daily calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from carbohydrate, or less than 50 grams of carbs a day (equivalent to about one bagel). This is not only hard to sustain but controversial in the medical community that espouses a heart-healthy diet high in vegetables, fruit, whole grains, legumes, nuts, seeds and healthy fiber, and low in saturated fat.

Is it possible to be keto and plant-based? The answer is yes!

The main way to do it is to substitute animal protein with plant protein, such as tofu and tempeh, and keep your fat sources from plant-based foods, such as avocados, vegetable oil, olive oil, or flaxseed oil, and be prepared to eat plenty of nuts.

“Instead of meat and dairy, you’ll be getting healthy fats from plant-based sources such as avocados, coconuts, olives, nuts, and seeds, which also contain protein,” says functional-medicine expert Dr. Will Cole, author of Ketotarian, a predominantly plant-based Keto diet program. “A conventional Keto diet can be really low in vegetables due to the fear of eating too many carbs. However, on a vegan keto diet, you focus on low-starch vegetables like dark leafy greens which give you a more well-rounded nutrient-dense diet in the long run.

Although as a plant-based eater, you may have fewer protein choices than meat-eaters, following a vegan keto diet plan still provides plenty of variety. You can nosh on healthy eats like avocado fries, cauliflower fried rice or zucchini noodles. Or indulge in a handful of roasted macadamia nuts or nut butter guilt-free. The key is to fill up on plenty of fats and proteins while minimizing your carb intake to a maximum of 50 grams a day.

“My book Ketotarian is all about how to do the keto diet completely plant-based, whether you are pescatarian, vegetarian or vegan,” says Cole. “While you don’t have the option of eggs, ghee or wild-caught fish, which I allow for vegetarians and pescatarians, the basics of what you are eating will provide you with the essential nutrients your body needs to thrive.”

Doing Keto and Combining It With Plant-Based Approach Appeals to Healthy Eaters

Devotees of the keto approach–including Halle Berry, Vanessa Hudgens, and Kourtney Kardashian–credit the extreme diet for promoting clearer skin, boosting energy, and, of course, helping to shed extra pounds. “The keto lifestyle offers so many benefits such as weight loss, appetite control, more energy, and better mental performance,” Berry posted on her Instagram page. “If you’re like me, you can possibly reverse type 2 diabetes. You’ll experience better physical endurance, better skin, and also less acne if that’s an issue. And it even helps control migraines! So today I encourage you to say yes to Keto. Give it a try… What do you have to lose?!”

But, despite the numerous celebrity endorsements, not everyone is on board with the recent keto craze, if it’s also high in meat and dairy fat. Whitney English, a registered dietician and nutritionist in Los Angeles, warns there could be plenty of drawbacks to cutting carbs out of your diet. Ultimately, it could actually do more harm than good, especially if you are a vegan or vegetarian.

“It can be hard to meet nutrient needs when your choices are so limited,” says English. “There is no research on vegan ketogenic diets. What we do know is the more restrictive a diet, the harder it is for people to stick to it. Why cut out nutritious, health-promoting foods if you don’t have to?”

Nonetheless, many experts (Cole included) still insist that the keto diet is a beneficial way for anyone to experience long-term health benefits. These could include – but aren’t limited to – stabilized blood sugar, less inflammation, and better cardiovascular health.

“Weight loss is typically the first aspect that draws a person to try a keto diet,” says Cole. “While that is certainly a benefit, the health benefits go far beyond that Specifically, a keto diet helps to stabilize out-of-control blood sugar, lower inflammation through moderating pro-inflammatory pathways and help enhance cognitive function as ketones are able to pass through the blood-brain barrier as a more effective form of fuel to your brain than glucose.”

Although there is still limited scientific evidence to support these claims, research does show that following a keto diet could have benefits for overweight individuals. According to a 2014 study conducted at the University of Padova in Italy, participants who suffered from obesity saw improved appetite control and weight loss when they adopted a high fat, low-carb lifestyle. However, researchers concluded that the keto diet should only be followed for a maximum of 6 to 12 months.

That said, even Cole admits that extreme eating, such as increasing your protein and fat intake, as prescribed on the keto diet, can pose some serious health risks. “A traditional ketogenic diet doesn’t always take into account the sensitivities that some people have to dairy and processed conventional meats,” he says. “These can perpetuate inflammation and the health problems they are looking to avoid with being in a ketogenic state. That is why I advocate for eating a plant-based ketogenic diet to avoid this and other potential pitfalls of conventional Keto diets.”

In other words, you are what you eat. So always try to eat a well-balanced diet full of antioxidant-rich vegetables and fruits, even combining those with a keto diet. Regardless of whether you decide to follow a traditional plant-based diet or give the plant-based keto a try, remember the healthiest way to lose weight is gradually, since you’re more likely to keep it off.

The post Is It Possible to Go Keto and Be Plant-Based? Experts Say Yes, and It’s Healthier appeared first on The Beet.

1) Just Because It’s Vegan Doesn’t Mean It’s Good for You

“One of the biggest traps people fall into is thinking that all vegan food is healthy,” Malkani says. Many junk foods like chips and baked goods are technically plant-based, but they don’t offer much in the way of sustenance.

So what vegan foods give you the most energy? Minimally processed whole foods are the way to go. “During food processing, some of the health-promoting nutrients get stripped out,” like fiber, micronutrients, vitamins, and minerals, she says. Even some meat alternatives aren’t as sustaining as, say, beans because they go through so much before they reach your plate.

Bottom line: Choose whole foods with as much fiber and nutrient dense vegetables and legumes, eat the color of the rainbow at every meal and stay away from carbs.

2) Two (or More) Food Groups Are Better Than One

Ever wonder why an apple with peanut butter makes such a satisfying snack? Malkani says it’s a healthful go-to because it combines food groups: The apple provides carbs for instant energy, while the peanut butter keeps you going longer thanks to its protein and fat.

For the combos, look for ways of combining macronutrients (so, carbs with either a fat or a protein), because carbs are great for quick energy but if you eat them by themselves they won’t keep you going for very long, since they’re quick-burning, whereas fat and protein together burn more slowly, sustaining you for longer.

No surprise to anyone who has tried to cut carbs and found their energy and focus flagging, if you need a quick pop of energy, the magic ingredient is carbs—they’re the brain’s preferred energy source—(but choose less-processed ones vs. something refined like candy). However, if you don’t balance them with a slower-burning source of energy, like protein or fat, then you’re still going to burn out, or need to eat again very soon after.

Another favorite of Malkani’s: Sweet potato toast, which “pairs well with things you wouldn’t even imagine,” making it easy to layer on your protein-rich spread of choice. Slice ¼-inch sweet potato slabs, roast on 400 degrees for about 30 minutes, and top with almond butter, banana, and chia seeds, or add hummus, sliced olives, and cucumbers. You can even roast the sweet potato slices ahead of time, freeze, then pop one in the toaster when you’re ready for a quick bite.

“You can apply the same principle to meals, but pull from more than two food groups,” she says. You don’t have to cram in every food group at every meal, since “that’s a tall order.” Instead, think about fulfilling your daily needs over the course of the whole day.

3) Make Sure You’re Eating Enough

People who try to limit their intake — for any reason, whether it’s to be plant-based or avoid gluten, go keto or try intermittent fasting —  often have lower overall energy, Malkani says, so it’s important to make sure you’re getting the calories your body needs. If your diet is full of whole foods and you’re combining food groups at meals and snacks and you’re still low-energy,  then you may want to meet with a registered dietician nutritionist—find one at eatright.org.

And while it’s a common assumption that vegan diets are low in protein, it’s not the case. In fact, most people eating a plant-based diet find that they can get enough protein from legumes like lentils, beans, soy, tofu, peas, and other sources. And athletes have been increasingly taking up vegan or plant-based diets and proving that they can play at the top of their game on plant-based sources of proteins (as the recently released documentary, The Game Changers is showing us).  “it’s rare not to get enough protein” Malkani says. You may simply need to pay more attention to what you’re eating, to be sure you’re hitting the mark.

Other nutrients to you may want to keep in mind if you are worried about getting enough nutrients or have energy lows: Calcium, vitamin D, vitamin B12, and iodine. For a list of the best sources of calcium see The Beet’s story on The Ten Best Plant-Based Sources of Calcium and How Much You Really Need. As for supplements, most  Americans, regardless of their diet, don’t routinely get enough vitamin D and B12, since these are hard to get enough of in a healthy, balanced diet. As for iodine, it is found in whole grains, green beans, kale, watercress, strawberries and organic potatoes with skin and of course, iodized salt. 

4) Energy Crashes Happen—Here’s What to Do

You’re at an afternoon movie and enjoy a soda and a candy bar from the concession stand. Or you’re starving at work and the vending machine stocks only processed bags of chips, chips, and more chips—so chips it is. Then, half an hour later, you’re feeling sluggish and even hungry again.

Sweet foods, processed snacks and sugary beverages that are carbohydrate-rich cause your blood sugar to spike and then dip, explains Malkani. If you’re crashing after treating yourself to a snack, make your next snack or meal is high fiber, whole food or protein-rich. Keep a container of almond butter handy and spread it on an apple slice. Avoid simple carbs and choose foods you could grow if you had the opportunity! 

5) It’s Not Just About Food

Water and sleep play a role if you’re no an energy rollercoaster so take a look at whether you’re not getting to sleep before midnight, or if you’re constantly dehydrated. “Energy levels are dependent on food, “but they’re also dependent on rest and healthy lifestyle behaviors,” she explains. So if you’re burning the candle at both ends— don’t expect to feel perky, even if you’re eating all the right stuff. Cut back on caffeine which can rob both sleep and dehydrate you. Enjoy a lemon water with a sprig of mint in the afternoon at your desk. The mint is invigorating and the lemon has vitamin C, which allows nutrients like calcium to be absorbed in the healthy food you are eating.  In other words, tweak your good habits and make them even better, and your energy level is likely to respond in time. If you’re not seeing positive changes to your energy, then, of course, seek the advice of a medical professional since it could be a sign of something else going on and it’s always a great idea to be reassured.

The post Boost Your Energy on a Plant-Based Diet; Here’s Exactly What to Eat appeared first on The Beet.

What is Fiber, Anyway?

First, a little background. Simply put, fiber is an indigestible carbohydrate that makes up the structure of plant foods. It provides the framework that allows plants to stand up straight. Where animals have a skeleton, plants have fiber. There are two types of fiber: soluble and insoluble.

Think of soluble fiber like a sponge: it soaks up water and leaves you with a feeling of fullness. It also absorbs excess cholesterol, hormones and toxins and helps move them out of the body. Soluble fiber is primarily found in foods like oats, apples, beans, lentils, and carrots.

Insoluble fiber, on the other hand, is more broom-like. It’s a hard-to-digest compound that humans technically aren’t able to break down and absorb, so this type of fiber actually passes through our digestive system relatively unchanged, sweeping other waste out with it. Think of insoluble fiber as the roughage from plants, like celery and broccoli stems, the skin of many fruits and vegetables, and the outer shell or kernel of whole grains and corn.

You definitely need both types in your diet but don’t worry about calculating gram goals for each. It’s the overall total fiber that you need to focus on—and eating a diet rich in plant foods should easily get you to your target—more on that below.

Fiber and Your Gut

Insoluble fiber is also known as fermentable fiber because as it passes through the colon unchanged, it serves as fermentable food for the trillions of bacteria living there.

Known as your gut microbiome, this symbiotic colony is responsible for numerous health processes in the body, including making certain nutrients and neurotransmitters, boosting immunity and even helping to balance blood sugar and modulate weight. Consuming high amounts of fermentable, insoluble fiber is crucial for the optimal functioning of your microbiome—and for your health in general.

How Much Fiber You Need

According to the Institute of Medicine (IOM), here are the following fiber recommendations.

•     Men 50 and younger: 38 grams of fiber per day

•     Women 50 and younger: 25 grams of fiber per day

•     Men over 50: 30 grams of fiber per day

•     Women over 50: 21 grams of fiber per day

The Institute of Medicine also specifies that fiber should come from whole food sources, not supplements.

In contrast, the American Heart Association (AHA) recommends that all adults get 25-30 grams of fiber daily. But we’re falling short: Current averages state that Americans’ daily fiber intake is only around 15 grams per day or about half the recommended amount. In fact, fiber is one of the most under-consumed nutrients in the Standard American Diet (SAD).

So how do you get the 30 grams that are recommended a day?

Turns out it’s not that hard. A bowl of steel-cut oatmeal (one cup) has 8 grams, a kale salad with broccoli and chickpeas has around 15 grams, while a cup of lentil soup has around 8 grams. See our chart below for the top 20 sources of fiber to add to your diet—all while eating delicious, plant-based foods.

If you like popcorn you can get four grams of fiber per serving (about 3½ cups) so go get yourself an air popper and enjoy air-popped popcorn without added oils, for a great source!

The Health Benefits of Fiber

It’s unlikely that you’ve ever heard of anyone attributing their health or weight loss success to fiber, but that’s why it’s truly an unsung hero. Fiber works in the background and is one of the primary reasons why a predominantly plant-based diet is considered so healthy.  Fiber does a host of good for your body, including:

1. Keeping your cholesterol in check: Soluble fiber has been shown to help keep low-density lipoproteins at reduced levels.
2. Removing excess hormones: Extra estrogen and cortisol get flushed out with a big dose of fiber, leading to a more balanced hormone environment.
3. Balancing blood sugar: Soluble fiber helps slow blood glucose absorption.
4. Assisting with weight loss and weight maintenance: Fiber helps keep you feeling fuller longer, which studies have shown leads to reduced overall calorie intake and helps maintain weight at healthy levels.
5. Supporting your gut microbiome: Fermentable fiber feeds good gut bacteria so they can create short-chain fatty acids and other nutrients for the body to utilize.
6. Eliminating toxins: Fiber binds harmful toxins and helps them leave the body daily.
7. Reducing your risk of cancer, heart disease, and diabetes: Studies have shown that a diet rich in fiber can reduce your risk of colorectal cancer and metabolic syndrome (a cluster of chronic conditions including heart disease and diabetes).
8. Fiber can assist with your gut health and IBS: Whether you have constipation or diarrhea, fiber increases the weight and volume of your stool, making it easier to pass.

The Top 20 Fiber-Rich Foods to Add to Your Plate

Here are the 20 most fiber-rich foods—note that they’re ones you’re probably already eating on a plant-based diet (go ahead, high-five yourself!).

1.     Lentils = 1 cup has 16 grams of fiber

2.     Black beans = 1 cup has 15 grams of fiber

3.     Pistachios = 1 cup has 13 grams of fiber

4.     Prunes = 1 cup has 12 grams of fiber

5.     Corn = 1 cup has 12 grams of fiber

6.     Chickpeas = 1 cup has 10.6 grams of fiber

7.     Artichokes = 1 artichoke has 10 grams of fiber

8.     Peas = 1 cup has 9 grams of fiber

9.     Oatmeal = 1 cup has 8 grams of fiber

10.    Raspberries = 1 cup has 8 grams of fiber

11.    Avocado = ½ avocado has 7 grams of fiber

12.    Pears = 1 medium unpeeled pear has 6 grams of fiber

13.    Chia seeds = 1 tablespoon has 5 grams of fiber

14.    Brown rice = 1 cup has 4 grams of fiber

15.    Apples = 1 small, unpeeled apple has 4 grams of fiber

16.    Broccoli = 1 cup has 2.4 grams of fiber

17.    Kale = 1 cup has 2.6 grams of fiber

18.    Spinach = 1 cup has 4.3 grams of fiber

19.    Celery = 1 cup has 1.6 grams of fiber

20.    Dark chocolate = 1 ounce has 3.1 grams of fiber

Check out a few of our favorite fiber-rich lentil recipes and get your daily dose.

Bottom Line: If you can get 30 grams of fiber a day, you’ll feel great, be healthier in the long-term and help your body maintain your weight.

Here’s a small caveat: You don’t need much more than the recommended 30 grams/day: In fact, excess fiber can block the absorption of some minerals such as calcium, iron and zinc by binding them in the gut, which is why if you take a vitamin or mineral supplement, you shouldn’t take it at the same time as any meal containing fiber. Fiber excess can sometimes result from taking too much of a fiber supplement. You’re unlikely to overeat whole-food-based fiber, however, since the fullness effects are usually self-regulating. So as always, eat your nutrients, fiber included!

The post The 20 Best Sources of Fiber, Your Diet’s Unsung Hero appeared first on The Beet.

It can be easy for plant-based newbies to stock up on carb-heavy, processed foods like cereals, desserts, candies, and more because they think it’s a healthier option. But just because a manufacturer has removed animal products or focused on plant-based ingredients doesn’t necessarily mean that it’s low in calories, fat, sugar, carbs or additives.

In fact, to make these foods palatable many companies, bakeries or manufacturers add a lot of fat, and not always from healthy sources of fat, says Jessica Cording, RD, a New York City-based nutritionist and author of The Little Book of Game Changers: “A lot of processed plant-based diet foods contain tons of salt and sugar in order to make it taste good.”

We’re wired to crave salt, fat, and sugar, so it can be easy to overeat those foods. Here, Cording walks us through some of the plant-based diet traps to avoid and why they aren’t doing your waistline—or health—any favors.

1. Veggie Chips

This is a broad and confusing category for many-plant based eaters. Sure, you didn’t think potato chips were a health food, but the other veggie-based crunchy snacks aren’t as clear-cut. There are mushroom chips (even ones that are supposed to taste like bacon), veggie straws, crunchy, pea-based snacks, and organic veggie chips.

“There’s a big difference between ‘chips’ made from freeze-dried beets or carrots where the ingredients are just carrots or beets and something that has a lot of ingredients in the product,” says Cording. If you find dehydrated vegetable chips, those are literally just the vegetables, so you’re getting fiber and the different vitamins and minerals that are in that food, she says. “Those are a really good option. But a lot of vegetable-based chips are going to be low in fiber, high in sodium, and not much protein to speak of. That’s something to be aware of,” Cording says.

2. Popped Rice Chips

“When my clients send photos of what they’re eating during the day to ask questions, I’ve noticed a lot of offices seem to stock up on things like popped chips, rice crisps or rice chips, and things that are organic or gluten-free,” says Cording. “Again, many of these are often low in fiber and protein. So someone ends up eating more because they are trying to get full, but they’re just filling themselves with carbs.” Cording says she prefers roasted chickpea snacks because they contain more fiber and protein while providing that satisfying crunch many of us are hunting for in a snack.

3. Faux Meat Burgers

One of the many reasons you may have decided to go plant-based could be for your heart health by reducing saturated fat intake, particularly from animal fats. But you shouldn’t put a health halo on meatless fast-food burgers – they’re still a processed food and fairly high in saturated fats, often coming in at nearly 30% to 40% of one’s recommended daily value. This doesn’t mean you shouldn’t eat them, but like regular burgers make sure to do so in moderation for a balanced, healthy diet.

3. Vegan Baked Goods

Just because something says it’s vegan, dairy-free or gluten-free doesn’t mean it’s a healthy food. Cording says she sees these treats often at farmer’s markets and people might think they’re eating something healthier because of the ingredients it doesn’t have, but they still often contain a lot of sugar, fat, and can be high in calories. Even if it’s a plant-based brownie or cake topped with vegan sprinkles, it’s still a dessert and should be enjoyed sparingly. “Have whatever you’re going to be most satisfied with,” Cording suggests.

4. Sweets and Candies

If you searched PETA’s website for vegan snacks, you might be delighted to find a list of some fun munchies and treats that you could eat if you were following that plant-based diet.  And while it’s fine to indulge occasionally, don’t tell yourself that Fruit by the Foot and Sour Patch Kids count towards your fruit servings for the day. Or, that if you’re eating an organic or vegan candy it’s good for you. These foods are still processed, packed with sugar, and may contain additives if they aren’t organic.

5. Plant-Based Jerky

You might pack a vegan jerky stick for your next road trip or hike, but you still need to read the labels and figure out how that snack fits into the rest of your daily intake. “I love the taste of mushroom jerky,” says Cording. “But many of them – including a brand I like – have a lot of sugar. Look at the label and try to keep it under five grams of added sugar in a serving.” Too much added sugar in the diet has been linked to weight gain, increased triglycerides, increased risk of heart disease, as well as tooth decay.

6. Beware of Out-of-Control Portions

No matter what you’re eating it’s important to make sure your portions are appropriate. “One mistake I see a lot of people making without realizing it, is having portions of carbs that are higher than they need, in particular when dining out,” says Cording. Plenty of restaurants offer things like a grain salad with lentils, black beans, rice or quinoa and a huge helping of nuts on top,” says Cording. Yes, these are plant-based foods, but the portions might be too large for what you need and consuming excess food no matter how healthy it can lead to weight gain. Cording also cautions plant-based eaters to portion out high-calorie foods like nuts into smaller containers, since it’s easy to overeat them and take in more calories than you planned to if you’re eating them straight from the bag.

The post Yes, They Do Exist: 6 Plant-Based Foods to Eat in Moderation appeared first on The Beet.