Protein is one of the three essential macronutrients required by our body. It is a high-molecular organic compound consisting of 21 amino acids. Of these, 12 can be synthesized by our body, but 9 remain essential — they must be obtained from food. Plant-based protein sources are an excellent way to diversify your diet, provide necessary nutrients, and even contribute to the planet’s health.

Why Is Plant-Based Protein Important?

Although animal protein is a complete source of all amino acids, plant-based protein has its own advantages:

• Plant-based foods are rich in fiber, which supports gut health.
• They contain less saturated fat compared to meat products.
• They are abundant in vitamins, minerals, and antioxidants.
• Their diversity adds unique beneficial nutrients to your diet.

Where to Find Protein in Plants?

Here is a list of the best plant-based protein sources to include in your diet:

Legumes:

• Black beans (24 g of protein/100 g)
• Lentils (up to 9 g of protein per serving)
• Chickpeas and chickpea flour (22 g of protein/100 g)

Grains and Seeds:

• Quinoa (14 g of protein/100 g) — contains all essential amino acids.
• Amaranth (14 g of protein/100 g) — an excellent alternative to grains.
• Pumpkin seeds (33 g of protein/100 g) — a source of protein and Omega-3 fatty acids.
• Flaxseed (18 g of protein/100 g) — an additional benefit is its fiber content.

Nuts and Oils:

• Almonds (21 g of protein/100 g)
• Hemp hearts (30 g of protein/100 g) — rich in healthy fats and minerals in addition to protein.

Seaweed and Superfoods:

• Spirulina (up to 60% protein by weight) — a true champion among plant-based sources.
• Seaweed (up to 40 g of protein/100 g depending on the type).

Fermented Products:

• Tempeh, natto, miso — sources of protein, probiotics, and enzymes for gut health.

Yeast:

• Nutritional yeast (50 g of protein/100 g) — an excellent vegan option that adds a "cheesy" flavor to dishes.

How to Make Your Diet Complete?

Plant-based protein does not always contain all essential amino acids, but this can be easily compensated by diversifying your meals. For example, combine:

• Quinoa or legumes with pumpkin seeds.
• Flaxseed or almonds with cereals for breakfast.
• Tempeh or chickpea paste with vegetable salads.

Plant-based protein sources are more than just an alternative to meat. They are a path to balanced nutrition, meeting the body's needs for amino acids, minerals, and vitamins while also helping to maintain ecological balance.