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Protein, made up of amino acids, is an important nutrient that supports muscle and bone health. Protein can be animal-based such as beef, pork, chicken, eggs, and dairy products as well as plant-based like nuts, seeds, grains, legumes and beans. Animal proteins and some plant proteins, like quinoa and soy are “complete proteins,” contain all nine essential amino acids we need for good health. Other plant proteins are missing amino acids, however by combining plant-based foods together, like rice and beans, or hummus and pita, these foods become “complete” and provide all nine essential amino acids.

Hype about protein: A recent poll showed 71 percent of consumers want to include more protein in their diets and many expressed an interest in eating more plant proteins to reduce their intake of animal foods. Eating more plant-based foods is linked with longevity and reduced risk for heart disease, type 2 diabetes and other chronic diseases. Plant-based proteins having a longer shelf life than animal proteins and can also save money.

Protein requirements: There is no “one size fits all” amount of daily protein you should consume. The Recommended Dietary Allowance (RDA) or the amount of protein needed to be healthy is 0.8 grams per kilogram of body weight. To calculate your “personal protein needs” in grams, divide your weight in pounds by 2.2 then multiply by 0.8 grams. For example, a 150-pound woman needs a minimum of 54 grams or about 8 ounces of protein daily. A 200-pound sedentary man needs 73 grams or 10 ounces of protein daily. Pregnant and breastfeeding woman are slightly higher at 1.1 or 1.3 grams of protein per kilogram, respectively. Athletes and very active adults also need more protein.

Plant-based protein sources: Combing the right plant-based foods provides excellent sources of protein and other nutrients with less calories than most animal products. Several plant-based foods provide a high-protein content per serving. Soy products, like tofu, tempeh and edamame are excellent sources of plant proteins. Tofu, a meat substitute, takes on the flavor of the dish it’s prepared in. Edamame can be eaten as a snack or added to soups or stir fry dishes. Red or green lentils contain plenty of protein and fiber and can be added to stews, salads or rice. Chickpeas are the key ingredient in hummus, a healthy sandwich spread alternative. They can also be roasted and enjoyed as a healthy snack (see recipe below). Peanuts and legumes are full of heart-healthy fats. Almonds, one of the “healthy 7” nuts are a great addition to salads or trail mixes and provide vitamin E, an important nutrient for the skin and eyes. Quinoa is an alternative for pasta or rice and a great addition to any salad. Adding one tablespoon of chia seeds is a healthy ingredient for smoothies and yogurts, or when soaked in water, can be added to your favorite puddings. Beans separately, are incomplete proteins but becomes “complete” when eaten with grains.

Whether you eat a traditional or plant-based diet, most Americans consume enough protein. The key to eating a healthy diet is balancing it with nutritious choices that includes more plant-based nutrient-rich foods and keeping unhealthy, highly processed foods to minimum.

Roasted chickpeas recipe (from allrecipes.com)

• 1 (12 ounce) can chickpeas (garbanzo beans), drained
• 2 tablespoons olive oil
• Salt (optional)
• Garlic (optional)
• Cayenne pepper (optional)

Preheat oven to 450 degrees Fahrenheit. Blot and dry chickpeas with a paper towel. Toss chickpeas in a bowl with olive oil, and season to taste with salt, garlic salt, and cayenne pepper, if using. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning.

Nutrition Facts Per Serving: 161 calories; 7.7 g fat; 19.3 g carbohydrates; 4.2 g protein; 0 mg cholesterol; 337 mg sodium

Source: https://www.cecildaily.com/better-health-better-living-protein-is-the-new-trending-ingredient/article_8a98ec7e-f762-5e00-aab6-e0f39964417a.html

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.