Published on October 13, 2016

Protein rich plants

Keep your heart healthy with a plant-based protein rich diet

"A plant-based diet has been shown to lower the risk of chronic diseases such as diabetes and heart disease, as well as reduce the risk of heart attack and stroke," explains registered dietitian Diane Kelbel, Gundersen Nutrition Therapy and Cardiology. "We often structure our meals around meat without considering other sources of protein. A 3-oz. serving of meat contains 21 g of protein. It's easy to match this with plant based sources as well."

VEGETABLES

Kale

  • Serving Size: 1 cup raw
  • Protein per Serving: 2.2 grams
  • Added Benefit: 1 cup of kale contains only 33 calories and 134 percent of your daily recommended amount of vitamin C.

Spinach

  • Serving Size: 1 cup raw
  • Protein per Serving: 1.5 grams
  • Added Benefit: 1 cup of spinach contains 56 percent of your daily recommended amount of vitamin A, which helps support healthy eyes.

Baking Potato

  • Serving Size: 1 medium potato
  • Protein per Serving: 4 grams
  • Added Benefit: 1 medium baked potato contains 25 percent of the daily recommended amount of potassium.

Broccoli

  • Serving Size: 1/2 cup
  • Protein per Serving: 2.5 grams
  • Added Benefit: Broccoli also contains the cancer-fighting phytochemicals beta-carotene, indoles and isothiocyanates.

GRAINS

Quinoa

  • Serving Size: 1/2 cup
  • Protein per Serving: 4 grams
  • Added Benefit: Quinoa is also rich in magnesium, a mineral that helps regulate blood pressure.

LEGUMES

Peas

  • Serving Size: 1/2 cup
  • Protein per Serving: 3.5 grams
  • Added Benefit: Many people don’t know that peas are actually rich in several antioxidants, making them powerful disease-fighting foods.

Black Beans

  • Serving Size: 1 cup
  • Protein per Serving: 15 grams
  • Added Benefit: Just 1 cup of black beans gives you 64 percent of your daily recommended amount of folate, a vitamin shown to support fertility and reduce the risk of stroke.

Garbanzo Beans (Chickpeas)

  • Serving Size: 1/2 cup
  • Protein per Serving: 7.5 grams
  • Added Benefit: Just 1/2 cup of garbanzo beans provides you with about 40 percent of your daily recommended amount of manganese.

Edamame

  • Serving Size: 1/2 cup
  • Protein per Serving: 3 grams
  • Added Benefit: 1 serving of edamame contains 1.5 grams of polyunsaturated fat, which can help lower cholesterol and prevent heart disease.

NUTS AND SEEDS

Almonds

  • Serving Size: 1 ounce
  • Protein per Serving: 5 grams
  • Added Benefit: Almonds contain riboflavin and L-carnitine, two nutrients shown to increase brain activity.

Hemp Seeds

  • Serving Size: 1 ounce
  • Protein per Serving: 10 grams
  • Added Benefit: These tiny seeds are packed with heart-healthy omega-3 fatty acids.

Chia Seeds

  • Serving Size: 1 ounce
  • Protein per Serving: 4.4 grams
  • Added Benefit: Just 1 ounce of chia seeds contains 10.6 grams of fiber, almost one-third of the daily recommended amount!

Copyright 2016 © Baldwin Publishing, Inc. All rights reserved. Any duplication or distribution of the information contained herein is strictly prohibited.

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