High protein plant-based diets sources: Split peas, fermented soy

fermented soy (Croft training/Facebook)

fermented soy (Croft training/Facebook)

Three of the misconceptions about high protein plant-based diets are that they are unhealthful, nutritionally inadequate and unable to prevent or cure any disease. The American Dietetic Association (ADA) has stated otherwise.

If appropriately planned, vegetarian diets will not put people’s health in danger. Such diets provide enough nutrition and health benefits that may either prevent or treat certain diseases, as the ADA stated in Winston J. Craig and Ann Reed Mangels’ paper titled “Position of the American Dietetic Association: vegetarian diets,” which was published in Journal of the American Dietetic Association in July 2009.

Well-planned vegetarian diets are important not only for athletes. They are also appropriate for non-athletes during all life cycle stages, including infancy, childhood, adolescence, pregnancy and lactation.

A vegetarian diet is a diet that does not include meat including fowl and seafood as well as products containing such foods. This diet can meet current recommendations for all of the key nutrients for vegetarians including calcium, iron, iodine, n-3 fatty acids, protein, vitamins D and B-12 and zinc.

High-quality complete protein is very important to those who are following a plant-based diet. One source of this is split peas, which contain not only high protein and fiber content but also a variety of minerals, according to “The Real Food Grocery Guide” by Maria Marlowe.

When it comes to cooking, split peas are versatile. When cooked longer, they will turn mushy but if cooked for a shorter period of time, they will retain their shape.

Vegetarians who are following a 100 percent plant-based diet should include fermented soy in their diet. Soy is a complete protein as it soy contains all the essential amino acids unlike many types of beans and lentils that are typically incomplete proteins.

Animal protein products that are commonly consumed should be replaced with soy foods aids. Doing so will lower LDL cholesterol by about 4 to 10 percent and may decrease the risk of coronary heart disease over time.

High protein plant-based diets are healthful, nutritionally adequate and able to prevent or cure diseases. Split peas and fermented soy are among the top sources of high protein.

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