No, this article is not a joke. Those little tiny green peas that you see in the freezer section of grocery stores are nutrient powerhouses. They are rich in protein, lots of fiber, and exhibit impressive antioxidant activity. They also offer lots of micronutrients, including vitamins C and K and manganese. Besides their impressive nutritional profile, green peas are very versatile and deserve to be a staple food in your diet. 

What Are Green Peas?

Green peas are technically the seeds of the pod fruit and considered a fruit, not a vegetable. The reason for this is because they have seeds and develop from the ovary of the pea flower. These pods contain several small peas, either yellow or green in color, and (despite their fruit classification) are popularly used as vegetables in culinary applications. Different pea varieties offer different flavor profiles and can be enjoyed raw, cooked, or added to soups, stir-fries, and even desserts.

Peas have a rich history of culinary use, being a staple food in Chinese, Indian, Mediterranean, and British cuisines. In fact, archaeologists found evidence of wild pea consumption dating all the way back to 9750 B.C. Different civilizations consumed peas throughout the course of history, but were they aware of their nutritional benefits? Even if they weren’t, you can be by reading about the following health benefits of green peas.

Rich In Protein

Protein makes up the foundation of your skin, muscles, bones, and hair, but it plays a role in overall health. The body uses protein to build and repair tissues as well as synthesize enzymes and hormones. A protein deficiency can impair immune function, stunt growth, and decrease energy levels. Green peas are naturally rich in pea protein, with a cup of peas providing 8.6 grams. That makes green peas on par with other plant-based proteins, including quinoa, hemp seeds, and nutritional yeast. 

Support Healthy Digestion

In addition to the impressive protein content, green peas boast 8.8 grams of fiber per cup, which fulfills 35% of the recommended daily intake (RDI) of fiber. Studies suggest that incorporating more fiber-rich foods into your diet benefits several aspects of your health, especially digestion. Fiber passes through the digestive tract undigested, which adds bulk to stool to increase stool frequency. Some research indicates that fiber may benefit digestive conditions, including stomach ulcers, diverticulitis, and gastroesophageal reflux disease (GERD).

May Protect Against Cancer

Green peas contain a lot of antioxidant compounds, which work to fight free radicals. They also help to relieve inflammation and reduce oxidative damage to cells. In some in vitro studies, some antioxidants in green peas have exhibited anti-cancer properties. Saponins are a type of antioxidant compound found in green peas, and they may inhibit tumor growth. According to a 2009 review from Canada, saponins in green peas and other legumes may have therapeutic effects against some types of cancer. Another review of in vitro studies found that saponins were able to prevent the growth and spread of cancer cells. That said, more research is necessary to confirm the promising anti-cancer activity of green peas. 

Support Blood Sugar Control

The fiber and protein in green peas may help regulate blood sugar levels. In turn, these efforts may prevent symptoms like fatigue, increased headaches, and frequent urination (more common among diabetics). Fiber slows the absorption of sugar into the bloodstream, which helps maintain steady blood sugar levels. Increasing protein intake has also been associated with lower blood sugar levels in people with diabetes. Not only that, but green peas have a low glycemic index. One review found that eating lots of foods with a low glycemic index, such as peas, can help lower the risk of diabetes.

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On the latest episode of Vegan101, we’ll show you getting the proper amount of Protein on the Vegan Diet!

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What are the most common foods that come to mind when you think of protein? Meat, eggs, protein powder (it’s in the name!), seafood, and more are the typical go-to protein sources. If you exclusively rely on these foods for your protein needs, your overall health may suffer. While these food sources contain protein, they may not be high quality or rich with beneficial nutrients. As it turns out, there are many protein sources that people often overlook.

There are many surprising foods that pack a powerful protein punch. Most of these foods are plant-based, which is good news for anyone who follows a vegan or vegetarian diet. Not to mention, these overlooked protein sources are often easier for the body to absorb. When the body can easily process foods, it can absorb the nutrients a lot quicker. For example, your body can absorb the protein from hemp seeds more easily than the protein from red meat. 

How Much Protein Do You Need?

No matter what diet you subscribe to, it’s always best to give your body the healthiest foods. The recommended daily allowance for protein is about seven grams per 20 pounds of body weight. If a person weighs 140 pounds, they would need 50 grams of protein each day. That said, someone who ways 300 pounds may not need to follow that rule, because too much protein can harm the body. People who eat too much protein, especially if it comes from red meat or foods with saturated fats, can increase their risk of kidney stones, colon cancer, and heart disease. Focusing on plant-based protein options may not carry these same risks, though.

Unique Protein Sources

Artichoke Hearts

Originating in the Mediterranean, artichoke hearts exhibit offer four grams of protein per cup. In addition to their protein content, they also offer vitamin C, vitamin K, folate, vitamin B6, magnesium, potassium, fiber, and complex carbohydrates. While fresh artichokes are the best options, it takes several whole artichokes to yield one cup of artichoke hearts. There are many jarred varieties that you can purchase in stores. 

Lentils

Lentils are legendary legumes that come in several varieties. The most common lentils are green or red, and you can treat them both the same when it comes to cooking. Additionally, almost all lentil varieties offer similar nutritional values. They typically contain 115 calories, 8 grams of fiber, and 9 grams of protein per one-half cup of cooked lentils. Add them to a stew, soup, or transform them into a filling side dish.

Seaweed

Surprisingly, seaweed is one of the best plant-based sources of protein, offering up nine grams per cup. While the protein amount varies between seaweed varieties, they generally offer similar amounts. There are many ways way to consume seaweed, including seaweed salads, in poke bowls, in regular salads, or in the form of nori sheets. Keep in mind that you’ll have to eat a lot of nori sheets to get one serving of protein. For all the cooks out there, consider blending nori sheets in dips, pestos, or dressings as a salt substitute. 

Green Peas

Throughout the year, green peas are readily available in their frozen form. One cup of green peas offers up to eight grams of protein. The great thing about green peas is that you can add them to soups, stews, pastas, salads, or fried rice dishes. Keep in mind that these are not snow peas or sugar snap peas; these are green peas.

Spinach

Everyone can benefit from adding more leafy greens to their diet. Leafy greens like spinach, kale, collard greens, or chard are key components to healthy diets, as they offer vitamins, minerals, fiber, and protein. One cup of cooked spinach offers about five grams of protein. The best part about leafy greens like spinach is that they are low in calories!

Quinoa

Many people think quinoa is a grain because it’s advertised as an alternative to rice, pasta, and more. Quinoa is actually a seed that contains all the nine essential amino acids that the body needs. The body doesn’t make essential amino acids, so you need to obtain them from food sources. One cup of cooked quinoa contains eight grams of protein and five grams of fiber. 

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Nuts are some of the most nutrient-dense, plant-based foods that everyone should include in their diet. Well, obviously don’t include them if you have nut allergies. Eating nuts can help you increase your protein intake, which is necessary for healthy skin, bones, and muscles. When you supply the body with the healthy fats, fiber, and protein from nuts, you feel more satiated and energized than usual. 

This article discusses protein, but we can’t ignore the monounsaturated fats, vitamin E, anti-inflammatory properties, and antioxidants in nuts. For example, L-arginine is an antioxidant that may help to improve circulation and erectile dysfunction. Nuts are superfoods that don’t receive the same love as kale, seaweed, sweet potatoes, and other fruits and vegetables. What’s the reason for this? People tend to overdo it on nuts. Since nuts are high in calories (their only downside) you have to limit your intake to no more than a small handful daily. Additionally, it’s best to avoid salted, flavored, or roasted nuts and focus on raw varieties instead. We’ve detailed seven nuts that have the highest protein content below. 

7 Nuts With The Most Protein

Almonds

Is the almond the undisputed king of nuts? Some argue that you can’t get any better than the almond, which is technically a seed, even though people group it into the nut category. Did you know that roughly eight out of every ten almonds are grown in California? They have gained a lot of popularity in their non-dairy milk form, but snacking on one ounce of almonds provides the body with six grams of protein. They also contain lots of antioxidants that are beneficial for heart health and fighting oxidative stress. 

Pine Nuts

We just went from an affordable nut to a pricey nut. Pine nuts are actually the seeds of pine cones, and they offer a creamy, buttery flavor because they are high in healthy fats. Most pesto sauces contain pine nuts, which exhibit anti-inflammatory effects on certain cancer cells. A quarter-cup of pine nuts logs 4.5 grams of protein. 

Pistachios

Crack open the shells and get to snacking, but no more than half a cup at a time. Pistachios are rich in fiber, unsaturated fats, and plenty of antioxidants. In fact, researchers studied the antioxidants in pistachios and found that they benefited blood pressure and endothelial function. Although this research is preliminary, this may help reduce heart-related health problems. Oh, we forgot to mention that half a cup of pistachios offers 20.16 grams of protein.

Hazelnuts

If you’re familiar with Nutella or coffee creamer, you’re familiar with hazelnuts. The subtly sweet, buttery flavor of hazelnuts makes them excellent snacks or great salad toppers. According to several studies, hazelnuts can help to decrease LDL (bad) cholesterol levels, which can lead to improved heart health. Simply enjoy a quarter-cup of hazelnuts for five grams of protein. 

Walnuts

If you’re about that omega-3 life, don’t miss out on walnuts, which happen to contain more omega-3 fatty acids than any other nut. Omega-3s work to boost heart health and memory, and walnuts even look like little brains. A quarter-cup of walnuts offers 4.5 grams of protein, so get to snacking!

Brazil Nuts

These are probably the biggest nuts on this list, and you’re supposed to eat them sparingly. According to nutritionists, you should not consume more than one to three Brazil nuts per day. The reason for this recommendation is because they pack a ton of selenium, and too much selenium can lead to selenosis. One ounce of Brazil nuts offers four grams of protein. 

Cashews

From nut cheeses and non-dairy milks to raw vegan puddings and creamy dressings, there’s nothing that you can’t do with cashews. While they are technically seeds, cashews offer myriad nutrients, including copper and protein. Copper works to improve immune function and assists with the production of red blood cells and connective tissue. Several studies found that sufficient copper intake helped reduce a person’s risk of osteoporosis. A quarter-cup of cashews offers five grams of protein and satisfies 80% of the recommended daily intake of copper. 

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This is an amazing bowl filled with roasted chickpeas, colorful vegetables, and it is all topped with a tahini dressing. This is bowl flavorful, vegan, dairy-free, and a great way to get a ton of nutrients in one bowl.

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The body requires protein to build and repair tissues in the body, and the foods one eats to obtain protein can determine how efficiently the body absorbs and uses it. The common thought is that animal-based foods are the only protein sources on the planet. While there are grass-fed, organic, and humanely raised meat and poultry options, people typically buy meat products that are from animals that lived in cages and were fed grain diets with antibiotics and hormones. Seldom do people opt for the healthier meat options because they are more expensive. The more affordable protein options are actually in the produce sections of grocery stores.

Plant-based foods are some of the most nutrient-dense, antioxidant-rich protein sources, which the body can easily process. The consumption of plant-based protein sources has been associated with better nutrient levels and reduced risk of type 2 diabetes, high cholesterol, and high blood pressure. To help introduce you to more protein-rich, plant-based foods, here are 7 great options.

Alfalfa Sprouts

Low in calories and extremely rich in nutrients like zinc, phosphorus, copper, magnesium, iron, and B vitamins, alfalfa sprouts provide 1.3 grams of protein per cup. Several studies have shown that the saponins in alfalfa sprouts help to reduce bad cholesterol levels.

Brussels Sprouts

Brussels sprouts are cruciferous vegetables that provide about 3 grams of protein per cup. In addition to containing protein, calcium, manganese, folate, and vitamins A, C, and K, Brussels sprouts also promote healthy intestinal bacteria to stimulate healthy digestive function.

Asparagus

These skinny spears are low in calories and pack a little over 4 grams of protein per cup. Asparagus is a great source of inulin, which is a prebiotic fiber that promotes the development of healthy gut bacteria. Eating asparagus will help you obtain protein and maintain a flatter stomach by keeping bloating at bay.

Collard Greens

Be mindful that cooking collard greens in with pork and lard will negate most of their health benefits. Collard greens may be one of the best sources of folate, with up to 75% of your recommended daily intake (RDI) in about one cup. Folate helps to increase serotonin production, boost energy levels, and can even improve sex drive. Oh, and there are 5.15 grams of protein per cup.

Watercress

One cup of this cruciferous microgreen contains 100% of your RDI of vitamin K. Watercress is a great source of potassium, manganese, B vitamins, and it contains about 0.8 grams of protein per cup. According to several studies, the phenolic compounds in watercress may have amazing antioxidant protection against cancer.

Mushrooms

Different mushroom varieties contain between 3-4 grams of protein per cup. They are a common go-to ingredient for a lot of vegans and vegetarians, and it’s not just because of their meaty texture. Shiitake, portabello, cremini, oyster, and button mushrooms are also great sources of vitamin D, which is essential for healthy bones and optimal immune function.

Cauliflower

Cauliflower contains about 2 grams of protein and only 25 calories per cup, making it a great vegetable for people who are trying to lose weight. Cauliflower also contains a compound known as sinigrin, which has demonstrated powerful anti-inflammatory, anticancer, and antioxidant properties in several studies. As an extremely versatile vegetable, cauliflower is the perfect substitute for starchy carbs.

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A lot of people who use protein powder don’t realize the impact that certain powders can have on their health. Some people just buy what looks attractive without researching the product or taking a gander at the ingredient list. We can tell you one thing right now: stop using whey protein and start using plant-based protein powders! This is a great opportunity to try pea protein.

What Is Pea Protein?

Pea protein is exactly what it sounds like: protein extracted from peas. This sounds a lot more chemically unsettling than it actually is. Dried peas are milled into flour and the starch is separated from the protein, which can then be used in smoothies, almond milk, vegan recipes, and more.

It Has A Neutral Flavor

When buying protein powders, the taste is one of the most important things to consider. You don’t want something that is too artificial and you don’t want something that tastes like chalk. Luckily, pea protein has a neutral flavor, which means that it will blend nicely with your favorite smoothie.

It Is Hypoallergenic

Because pea protein is dairy-free, soy-free, egg-free, and gluten-free, most anyone can consume it without having an allergic reaction. Don’t consume it if you are allergic to peas.

It Has A Ton Of Protein

One serving of pea protein contains about 20 grams of protein. Because pea protein is plant-based, your body can absorb it and use it more efficiently than protein supplements that aren’t plant-based.

When buying something, especially protein powder, the most popular or highly advertised brands are not necessarily the best for your body. Try giving pea protein a chance and see how it makes your body feel. We are pretty sure you will be impressed!

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People often wonder where people who eat plant-based diets get their protein. The average person resorts to animal products for protein because he or she isn’t aware of plant-based protein sources. The problem with this is that most animals are raised with hormones and fed chemicals in their diets. To open up the world of plant-based protein, we’ve compiled a list of 7 veggies that are great protein sources. Try replacing some of your meaty meals with some of the following vegetables to get your daily dose of protein.

#1: Alfalfa Sprouts

Alfalfa sprouts are a great protein source, and they are low in calories too! Protein actually makes up 42% of the calories (1 cup contains 1.3 grams of protein) in alfalfa sprouts. These are rich in B-vitamins, magnesium, iron, zinc, copper, and vitamins C & K. Additionally, eating 1.5 cups of alfalfa sprouts every day can help to lower cholesterol levels.

#2: Spinach

Anyone who has ever seen Popeye knows the power of spinach. In addition to spinach’s high protein content, this leafy green contains antioxidants that actually help reduce inflammation and oxidative stress in the body.

#3: Watercress

Eating 1 cup of watercress can actually give you 100% of the amount of your daily vitamin K intake. It also contains potassium, calcium, B-vitamins, and vitamins A & C. Blend this in with your smoothies or add it to salads, but don’t cook it because it drastically decreases the antioxidant content.

#4: Asparagus

Although it may make your pee smell, asparagus is a nutritionally dense veggie. 1 cup of asparagus actually contains 2.9 grams of protein! Additionally, asparagus contains anti-inflammatory and anticancer properties too.

#5: Broccoli

Broccoli is a popular veggie and it ranks high on the vegetable protein scale, coming in at 2.6 grams of protein per cup. Broccoli also has folate, manganese, potassium, phosphorus, and vitamins C and K, and you get all of this with only 31 calories per cup! Because of broccoli’s antioxidant compounds, it can help stimulate liver detoxification and reduce cholesterol levels.

#6: Cauliflower

Much like broccoli, cauliflower is great because it provides a high amount of protein with a low calorie count. Since cauliflower is a versatile ingredient, you can use it many different ways. You can eat it raw, sautéed, baked, or steamed and it absorbs a variety of flavors.

#7: Brussels Sprouts

We saved the best protein-filled vegetable for last. 1 cup of Brussels sprouts has 3 grams of protein and 3.3 grams of fiber, which you need for healthy digestion. Eating Brussels sprouts actually helps promote healthy gut bacteria and helps produce short-chain fatty acids in the gut.

Even though vegetables aren’t as high in protein as the protein sources we’re used to, they have less calories per serving, which means you can eat more of them without worry. Additionally, many of these vegetables contain essential nutrients that you need in your daily diet. Experiment with plant-based protein sources for overall better health.

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Animal flesh (protein) breaks down into uric acid, which eats away at the kidney tissues. There are 20 million Americans at risk of decreased kidney function, primarily due to a diet rich in animal protein.

Kidney stones are also attributed to diets rich in animal protein.

Symptoms

There are no symptoms for early kidney disease due to a high animal protein diet.

Benefits of Protein

The body needs protein to function at its best. It’s recommended to consume approximately .3 ounces of protein for every 10 pounds of body weight.

The good news is that the body doesn’t distinguish between the health benefits of animal protein or plant protein, so knowing that animal protein can cause kidney disease, its common sense to make plant protein the preferred choice.

Protein benefits are:

• Bone health
• Helps you feel “full” and keeps you from over eating
• It provides amino acids that are necessary for the body to function

Dietary Intervention

To avoid kidney failure or kidney disease, transition from animal protein to plant-based protein. Make these protein-rich plants and seeds the foundation of your diet:

Vegetables

• Asparagus
• Kale
• Spinach
• Cauliflower
• Broccoli
• Mung bean sprouts
• Lentils
• Tempeh
• Beans (black, kidney, pinto, lima)
• Spirulina
• Artichokes
• Beets
• Cabbage
• Eggplant
• Mushrooms
• Lettuce
• Brussel sprouts
• Onions
• Potatoes
• Yam
• Zucchini

Grains

• Quinoa
• Oatmeal
• Brown rice
• Barley
• Buckwheat
• Wild rice
• Millet

Fruits

• Apple
• Banana
• Peaches
• Pear
• Pineapple
• Papaya
• Grapefruit
• Grapes
• Honeydew melon
• Cantaloupe

Seeds and Nuts

• Pumpkin seeds (pepitas)
• Peanuts
• Almonds
• Hemp seeds

Soy is only recommended as a transition food, since it is a processed food as well as genetically modified.

This list of plant-based protein is not complete, but it does show how easy it is to consumer plant protein instead of animal protein.

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