Health Benefits Of Asparagus
- Vitamin K: Asparagus is the number one plant-based source for Vitamin K, which is indicated in preventing osteoporosis and osteoarthritis.
- Vitamin A and Folate: Anti-aging, anti-inflammatory, heart healthy, and indicated in the prevention of birth defects.
- Diuretic: Reduce water retention.
- Aphrodisiac: Oh là là!
Asparagus is also a good source of potassium, glutathione, vitamin C, antioxidants and more.
Once we started learning about the health benefits of cauliflower and all its cruciferous plant family members, we started to give this veggie its due respect. One cup cooked = 2.28 grams of protein and a truckload of nutrients to reduce your risk for cardiovascular disease and cancer!
Top 10 Vegetables Highest In Protein
Everything in life needs protein to live, and vegetables can be a great source of protein.
The current daily value for protein is 50 grams per day and is a target meant for most people. Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli.
You can also see the uncurated list of 200 vegetables high in protein.
Second Place: Whole Grains
Whole grains are generally higher in calories and lower in protein than legumes but should absolutely be included as part of a balanced plant-based diet. Per cup, they each contain less than a gram of saturated fat, are a great source of dietary fibre and, more surprisingly, often a source of iron too.
- Raw oats
Using oats as a base for a low-sugar muesli is a great start to the day. 1 cup of raw oats provides 10.6g of protein as well as 19% of your recommended daily allowance of iron. Once cooked, though, they lose almost half their protein value.
- Teff, Kamut & Amaranth
Teff, kamut and amaranth are certainly lesser known amongst the whole grains. Teff is a grass seed commonly found in Ethiopia and now available in health stores in the UK. Cooked, a cup yields almost 10g of protein, 29% and 9.5% of your RDAs of iron and calcium respectively. Kamut and Amaranth are easier to find and grown worldwide, offering up similar amounts of protein and 17% and 29% of your iron RDA.
- Whole wheat pasta
Switching out white pasta for the whole wheat version increases your protein intake by 2 grams and doubles your iron intake as a percentage of your RDA.
- Wild & brown rice
Rice is our final grain. It is the lowest in protein but wild and brown rice are whole grains They are both a good source of carbohydrate and healthy calories that we need in order to utilise protein from elsewhere. Brown rice also provide us with magnesium while wild rice brings in the omega 3.
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How To Cook With Plant
When using a plant-based protein, take into consideration that its cooking properties can differ from that of an animal-based protein. For instance, if using canned beans in a chili in place of raw ground beef, you wont need to sauté the beans. Flavor will differ, too. You may get less umami that savory sense of taste. So, in addition to the plant-based protein, consider punching up taste other ways, like including mushrooms, soy sauce, or other umami-rich ingredients, says Newgent.
Asche shares similar advice. Plant-based proteins, such as tofu and tempeh are incredibly easy to make, but they need to be seasoned or marinated. If you try to just cut up some tofu and grill it in a pan, chances are youre not going to enjoy it, she says.
Just how much protein you can get from plant-based sources can vary. Below is a look at the protein in common sources, along with some low-fuss recipes to help you ease your way into eating more protein from plants.
Why Are Beans Such A Good Source Of Protein
Beans contain between 21 to 25 percent protein by weight, which is much higher than other .
“Most beans have approximately 6 to 9 grams per half-cup serving, which equals two egg whites, one egg, or a bit over one ounce of chicken, beef, or fish,” says Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author of The Protein-Packed Breakfast Club. And some legumes provide even more protein than that.
“While meat packs in more protein than beans, it also tends to have more saturated fatand zero fiber. A half-cup of cooked beans or lentils packs in about 7 to 9 grams of fiber per cup,” Rania Batayneh, MPH, owner of Essential Nutrition For You and author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss. “Per serving size, beans and lentils are one of the top plant-based proteins, coming up just behind tofu and tempeh in terms of protein content but ahead of nuts, seeds, quinoa, and vegetables.”
Plus, unlike lean meat, “beans are super-economical so it can be an inexpensive way to get nutrient-dense, high-protein options in your diet,” Previte adds.
Stock up on these affordable, amazingly healthy beans below. We’ve ranked them from highest to lowest in protein, and asked the RDs to dish about their favorite ways to put each to delicious use.
Protein in peas, per 1/2 cup:4.3 grams
“Pea protein is a popular choice for alternative milks and yogurts, as it doesn’t contain any of the eight most common allergens,” Batayneh says.
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The 18 Best Protein Sources For Vegans And Vegetarians
A common concern about vegetarian and vegan diets is that they may lack sufficient protein.
However, many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein .
That said, certain plant foods contain significantly more protein than others, and new and older studies alike suggest that higher protein diets can promote muscle strength, feelings of fullness, and weight loss (
Its All About The Protein Package
When we eat foods for protein, we also eat everything that comes alongside it: the different fats, fiber, sodium, and more. Its this protein package thats likely to make a difference for health.
The table below shows a sample of food packages sorted by protein content, alongside a range of components that come with it.
To call out a few examples:
- A 4-ounce broiled sirloin steak is a great source of proteinabout 33 grams worth. But it also delivers about 5 grams of saturated fat.
- A 4-ounce ham steak with 22 grams of protein has only 1.6 grams of saturated fat, but its loaded with 1,500 milligrams worth of sodium.
- 4 ounces of grilled sockeye salmon has about 30 grams of protein, naturally low in sodium, and contains just over 1 gram of saturated fat. Salmon and other fatty fish are also excellent sources of omega-3 fats, a type of fat thats especially good for the heart.
- A cup of cooked lentils provides about 18 grams of protein and 15 grams of fiber, and it has virtually no saturated fat or sodium.
What about protein powders?
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Which Lentils Have The Most Protein
|If youre looking to optimize each calorie, you may be wondering which lentils have the most protein. The answer is Puy Lentils, which pack 36 grams of protein per cup.|
Getting enough protein can be challenging if youre following a plant-based diet, especially if you do any kind of resistance training. Lentils are a great solution if this describes you because they tend to be significantly higher in protein than other whole plant foods.
Not all lentils are created equal though. They come in a variety of shapes, sizes, and colors. Below youll see a table with a breakdown of all the different types of lentils and how they stack up nutritionally. They are ranked from top to bottom based on which lentils have the most protein.
|Type Of Lentil||Calories|
Expanding The Ligase Landscape
Recently, it was disclosed that both ARV-110 and ARV-471 use CRBN as the E3 ligase that is recruited to their respective targets, AR and ER, to catalyse their ubiquitylation and proteasomal degradation,. Taken together with established CRBN modulators, such as the IMiD class that targets IKZF1/IKZF3 and a new generation of CRBN modulators that target GSPT1 , CRBN appears to be emerging as a preferred E3 ligase for the first wave of TPD therapeutics in clinical trials. A notable exception is a BCL-xL degrader known as DT2216 developed by Dialectic Therapeutics that uses VHL as the recruiting ligase,, which is in phase I trials .
However, spurred by the therapeutic potential of TPD, the past few years have seen the beginning of a renaissance in the study of the UPS and E3 ligases, in both academia and the pharmaceutical industry, that may well see CRBN and VHL supplanted as the initial workhorses of TPD. With more than 600 human ubiquitin E3 ligases, to potentially explore, the question becomes not if new E3 ligase-based TPD therapeutics will reach patients, but when and for what diseases?
All these molecular glue compounds had been shown to be efficacious without a priori knowledge that they were, in fact, protein degraders. Their intricate mechanisms of action in which the ligase and target become glued together have been reviewed extensively,,, most recently by Chamberlain and colleagues.
The need for new E3 ligases
The search for new E3 ligases
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Health Benefits Of Mung Bean Sprouts
- Lecithin: Lowers blood cholesterol levels, reduces liver fat.
- Zinc: Along with the protein and other vitamins in mung beans, Zinc can help strengthen your nails.
- Phytoestrogens: Contain many anti-aging components for the skin. These phytoestrogens act on estrogen-receptors found in the skin, stimulating the synthesis of hyaluronic acid, collagen and elastin, which are all essential components of the skins structure.
Mung bean sprouts are also a good source of vitamin A, many B vitamins, vitamin C, vitamin D, vitamin E, vitamin K, folic acid, iron, potassium, calcium, phosphorous, magnesium, zinc and more!
This is a wonderful snack to have around at all times, both for its protein content and nutrient density. Almonds are at the top of the nut chain when it comes to nutrient density, which means they will keep you full longer. With one ounce containing 6.03 grams of protein they are a wonderful addition to any snack or meal.
Targets Best Suited For Degradation
As described above, the first wave of clinical-stage protein degraders is aimed at classically drugged targets that have clinically validated roles in disease and readily available chemical matter. Success against these targets has begun to solidify PROTACs as a therapeutic modality and underscores the potential of these molecules to become best-in-class medicines by way of degrading a target instead of inhibiting it. However, the true promise of the modality is reaching targets that are currently difficult to drug with existing modalities or have not yet been drugged at all.
To date, traditional small-molecule drug discovery research for intracellular targets has often focused on developing high-affinity inhibitors that target either the active site or an allosteric site on an enzyme to shut down the function of the POI . Although this has been a highly effective approach, it has left potential drug targets undrugged or underdrugged. PROTACs bring the degradation function to the target , negating the need for an active site and redefining undruggable targets as simply undrugged.
Fig. 4: The tenets of PROTAC targets.Fig. 5: Example CullinRING ligases and their substrate adaptors.
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How Much Protein Do We Need
According to the British Nutrition Foundation, most adults require 0.75 grams of protein per kilogram of body weight daily . It notes that protein requirements increase in pregnancy by 6g per day and lactation by 8-11g, depending on the infants age.
The Dietary Guidelines for Americans advise adults to consume 10-35 percent of their daily calories as protein, 46g for females and 56g for males.
Its important to note that the amount of protein that someone requires may vary depending on their activity levels and the type of exercise they do.
For example, the International Society of Sports Nutrition recommends 1.4-2 g/kg/d protein for building and maintaining muscle mass. However, they also note that there is evidence that higher protein intakes of over 3 g/kg/d may have positive effects on body composition in resistance-trained individuals.
However, a 2016 study advises that although long-term consumption of 2 g/kg/d protein is safe for healthy adults, long-term intakes of higher than this may result in digestive, renal, and vascular abnormalities. Harvard Health also agrees that until experts are conclusive about safe amounts, untrained individuals should aim for no more than 2 g/kg/d.
Which Fruits And Vegetables Have The Most Protein
Most fruits and veggies are not rich in protein with the exception of legumes. The best source of protein from fruit is usually found in dried fruits. A half cup of dried apricot halves has 2.2 grams of protein. One cup of pitted prunes has 2.38g and an avocado has 2.67g of protein. Green soybeans yield 33.15g of protein in one cup. Cooked Hubbard squash contains 5.08g in one cup and one cup of cooked Brussels sprouts has 5.64g of protein. Leafy greens contain a small amount of protein as well. One cup of chopped kale has 2.87g and one cup of cooked asparagus contains 4.32g. To find more protein values in fruits and vegetables, check out:
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Seeds And Seed Butters
Sesame seeds, pumpkin seeds, flaxseed, hemp seeds, chia seeds, sunflower seeds, etc., have around 6 grams of protein in 2 tbsp, and seed butters such as tahini have 5 grams per 2-tbsp serving. Try making chia pudding for breakfasts and snacks and top with thawed frozen cherries. Top cereal or yogurt with pumpkin seeds. Blend flax or chia seeds into your morning smoothie. Toss sunflower seeds into your salad, or toasted sesame seeds into your stir-fry. Tahini dressing on roasted vegetables is to die for.
Why Do We Need Protein
Protein is an essential part of our nutrition, making up about 17% of the bodys weight and it is the main component of our muscles, skin, internal organs, especially the heart and brain, as well as our eyes, hair and nails. Our immune system also requires protein to help make antibodies that are required to help fight infections, and protein also plays a role in blood sugar regulation, fat metabolism and energy function.
Protein foods actually break down into 22 naturally occurring amino acids, which are known as the building blocks of protein. Of these, nine are known as essential amino acids, which means we must get them from food, as the body cannot make them itself. Protein is also a good source of a range of vitamins and minerals such as zinc and B vitamins. As a vegan, its important that all these amino acids are included in the diet to provide optimum nutrition.
The key to getting the right amount of protein, and all the necessary amino acids, is to combine different grains with different vegetables and pulses such as beans and rice, or tofu with broccoli. Variety is key when it comes to being vegan, and not using substitute products such as vegan cheese to make up any deficiency as they are technically a processed food and offer little health benefit.
Read more about how to eat a balanced vegan diet.
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Health Benefits Of Broccoli
- Glucoraphanin : Helps the skin to detoxify and repair itself, along with ridding the body of H. pylori which increases the risk of gastric cancer.
- Beta-carotene, zinc and selenium: All work to strengthen the immune system.
- Indole-3-carbinol: A powerful antioxidant and anti-carcinogen, which may hinder the growth of breast, cervical and prostate cancer along with boosting liver function.
Broccoli is also a good source of folic acid, vitamin C, calcium , lutein and zeaxanthin, B6, folates and more.
All the plants that have preceded this one on our list fall short in comparison to quinoa.* On its own it is a perfect protein and the king of all grains. It has the highest percentage of protein content at 16 percent per volume! This means that a measly ¼ cup quinoa has 6 grams** of protein. If you paired this grain with a couple of spears of asparagus and a beautiful cauliflower, broccoli and sprouted mung bean stirfry, you would have an easy meal with 30 grams of protein or more!
* For those who are understandably concerned about the politics of Bolivian grown quinoa, rest-assured that there is such a thing as American-grown quinoa.
**This protein content information was obtained from a quinoa distribution company.
Health Benefits Of Pumpkin Seeds
- Tryptophan: Helps fight depression .
- Glutamate : Anti-stress neorochemical, helps relieve anxiety and other related conditions.
- Zinc: Boosts immune function and fights osteoporosis.
- Phytosterols: Reduce LDL cholesterol and up HDL may also be effective in the prevention of cancer.
Pumpkin seeds are also full of manganese, phosphorous, copper, vitamin K, vitamin E, B vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 , folates, potassium, calcium, iron, magnesium, zinc and selenium and more!
If pumpkin seeds arent your thing, dont worry there are plenty of seed-based protein powerhouses out there.
Grilled asparagus with a balsamic vinegar drizzle is enough to make my mouth water. Eight spears of this delectable veggie has 3.08 grams of protein, which is pretty potent for such a slender fellow.
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