Give the poor cows a break…If variety is the spice of life, we’re going about eating the wrong way. Shake up your diet a bit with our Eat This-Not That-12 Other Ways To Get Protein Guide.
While you’re cutting back on meat, you’ll also be cutting your risk of developing Type 2 Diabetes…change is good. Try these!
Protein: 18 g per 1-cup serving (cooked). Just one cup’s worth of edamame (cooked soybeans) packs a huge protein punch.
Be sure to pick an organic variety, though, as most soybeans in the US are genetically modified and heavily treated with pesticides.
Try this Recipe: Edamame with asparagus, scallions, and egg.
Protein: 9g per 1/2 cup serving (cooked)
Try These: 11 Great Lentil Recipes
3. Black Beans
Protein: 7.6 g per 1/2 cup serving (cooked)
Try These: All Sorts of Ways To Use Black Beans
Black beans are also packed with heart-healthy fiber, potassium, folate, vitamin B6, and a range of phytonutrients.
Protein: 7.3 g per 1/2 cup serving-cooked
In addition to being packed with filling protein, lima beans contain the amino acid leucine, which may play a big role in healthy muscle synthesis among older adults.
Check These Out: Lima Bean Recipes All Over The Place
5. Peanuts or Peanut Butter Protein:
Protein: 7 g per 1/4 c serving (2 Tbsp. peanut butter)
Look Here: 25 Things You Can Do With Peanut Butter
Definitely one of my personal favorites from the list of 12 plant-based protein sources is this one:
Protein: 6.5 g per 1 cup serving, coo
Awesome Recipes: Favorite Wild Rice Recipes
Protein: 6 g per 1/2 cup serving-cooked
Try these Recipes: 4 ridiculously good Humus Recipes with veggie slices
Protein: 6 g per 1/4 c serving
Along with protein, almonds deliver some serious vitamin E, which is great for the health of your skin and hair.
They also provide 61% of your daily recommended intake of magnesium, which can help curb sugar cravings, soothe PMS-related cramps, boost bone health, and ease muscle soreness and spasms.
Try Using Almonds This Way: Tasty Almond Recipes
9. Chia seeds:
Protein: 6 g per 2 Tbsp.
Bonus: Omega-3s help stimulate the satiety (the feeling of being full) hormone leptin, which signals your body to burn these fats instead of storing them.
Try These Chia Recipes (you’ll be surprised): Ways To Use Chia
10. Steel-Cut Oatmeal:
Protein: 5g in 1/4 cup serving (dry)
Steel-cut oats aren’t just a solid source of protein; they also have a lower glycemic index than rolled oats. This means they don’t spike blood sugar as much, so you’re likely to be more satisfied and experience fewer cravings after eating them.
Try This Yummy Recipe: Peach Crumble Steel-Cut Oatmeal
Protein: 5 g in 1 oz dry
In addition to a decent protein punch, cashews contain 20% of the recommended intake of magnesium, along with 12% of the recommended intake of vitamin K—two essential bone-building nutrients. Want more in your life?
Check out these: 8 Delicious Things You Can Do with Cashews.
12. Pumpkin Seeds
Protein: 5 g per 1/4 cup serving
They’re total nutrient powerhouses, packing about half the recommended daily intake of magnesium, along with immune-boosting zinc, plant-based omega-3s, and tryptophan—which can help ease you into a restful slumber.
Try These: Great Ways To Use Pumpkin Seeds
Start by trying out these 12 plant-based protein sources, then come back often (or sign up for our monthly newsletter) and check out new foods and recipes to try!
You can keep Diabetes away or manage your current diagnosis and still enjoy good food!