Protein for a Plant-Based Diet
Protein. Not long ago, the word would likely have conjured an image of a thick steak. But in these fat-and cholesterol-conscious times, informed eaters are learning that protein comes in varied forms, many deriving from the plant world: Aromatic grain and nut pilafs, grilled tofu and vegetable kebabs, whole-grain pancakes, and black bean enchiladas are just a few examples. The coming of age of vegetarian cookery, coupled with the ongoing passion for ethnic cuisines, has stretched the definition of protein sources.
As more Americans cut back on their intake of meat and high-fat dairy products, incorporating alternative protein sources into the diet is of paramount importance. The ideal to strive for is a diet rich in plant-based foods, with those being the primary protein sources as well. Many nutritionists recommend that at least two-thirds of dietary protein be derived from plant-based foods.
Whole grains, legumes, soy products, and nuts and seeds are primary protein sources in a plant-based diet. And nearly all vegetables contribute to daily protein needs. Dairy products can also be great sources of non-plant-based proteins for those who choose to use them, with the best choices being low-fat versions of milk, yogurt and cottage cheese. Hard cheeses, butter and other full-fat dairy products pose health risks similar as meats. Those and all animal proteins, including eggs, should be used with care and moderation.
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