The Best Sources of Protein for Longevity
Plant-based foods are the foundation of the Mediterranean diet, which is one of the most researched dietary patterns when it comes to longevity. Plant-based proteins have several benefits that animal-based proteins do not have.
Unlike animal proteins, plant proteins contain dietary fiber. Fiber has many benefits including helping to reduce LDL cholesterol and supporting a healthy gut. Plant proteins do not contain cholesterol. Dietary cholesterol is only found in animal foods like eggs, meat, poultry, seafood, and dairy products.
Compared to animal proteins, plant proteins are low in saturated fats. Red meats like beef and pork, and high-fat dairy products like cream can contain high amounts of saturated fat. A diet high in saturated fat is a risk factor for developing heart disease-related conditions like high cholesterol. Including more plant proteins in your diet can have beneficial effects on your overall health and support longevity.Â
Check out the next slides to find out which plant proteins are the best according to a Registered Dietitian.
Black Beans
Black beans are a common pantry staple and can be found dry or canned. A ½ cup serving of black beans contains 7.5 grams of protein per half-cup serving and 7 grams of fiber!
Edamame
Edamame is an immature soybean and can be found frozen or fresh, either in the pod or shelled. A ½ cup serving of edamame beans contains 9 grams of protein per half-cup serving and 4 grams of fiber.
Tofu
Tofu is made from coagulated and pressed soymilk and can be found in different textures such as firm or silken. A 3-ounce serving of extra-firm tofu contains 10 grams of protein and 2 grams of fiber.
White Fish
High in lean, anti-inflammatory protein, white fish like cod and halibut provides quality protein without much-saturated fat that can worsen inflammation. Less inflammation often leads to better aging. White fish has B-vitamins, selenium, potassium, and magnesium – nutrients vital for immune function, brain health, cardiovascular function, and muscle and nerve function – all of which aid longevity.
Peanut Butter
Peanut butter is another common pantry staple and can be found in sweetened or unsweetened natural varieties. A 2 tablespoon serving of peanut butter contains 8 grams of protein and 1.5 grams of fiber.
Almonds
Almonds are a great nut to include as a snack. A 1-ounce serving of almonds contains 6 grams of protein and 3.5 grams of fiber.
Hemp Seeds
Hemp seeds have an impressive nutrition profile with a 3-tablespoon serving containing 10 grams of protein and 1 gram of fiber and are a great source of omega-3 fats.
Salmon
Tempeh
Tempeh is made from fermented soybeans that are compressed into a firm block. A 3-ounce serving of tempeh contains an impressive 16 grams of protein and 7 grams of fiber.
Sunflower Seeds
Sunflower seeds are an excellent option for those with peanut and tree nut allergies. A ¼ cup serving of sunflower seeds contains 6 grams of protein and 3 grams of fiber.
Quinoa
Quinoa is technically a seed but cooks like a grain. A 1-cup serving of cooked quinoa contains 8 grams of protein and 6 grams of fiber.
Whole Wheat Pasta
Yes, pasta contains protein too! A â…” cup dried serving of whole wheat pasta contains 6 grams of protein and 6 grams of fiber.
Soy Milk
Soy milk has the most similar nutritional profile compared to dairy milk. A 1-cup serving of soy milk contains 8 grams of protein and 2 grams of fiber.
Lentils
Lentils are another great pantry staple and can be found dry or canned. A ½ cup serving of lentils contains 9 grams of protein and 8 grams of fiber.