Powerful Proteins

Christine Bailey © Naturally Good Health in connection with Natural Health Week

The building blocks of life, needed by every cell in your body. Plant proteins also contain a wealth of nutrients to nourish and energize your body.

Why are they important?

Protein is found in a wide variety of foods but over-reliance on animal protein like meat and dairy can increase your risk of developing certain cancers, heart and kidney disease and high cholesterol.

Plant proteins like beans, peas and lentils, collectively known as legumes or pulses are one of the most ancient of foods. They are superfoods, packed with protein, low in fat, high in fibre and phytonutrients. As such they can help combat heart disease, stabilize blood sugar, relieve constipation and diverticular disease and diabetes. To make the protein complete they need to be combined with grains. Soybean is the exception as it contains all the essential amino acids. Soybeans are also rich in phytoestrogens which may help relieve menopausal symptoms, loss of bone minerals and protect against certain cancers. They contain lecithin important for brain function and emulsifying fats. All beans and pulses are excellent sources of vitamins and minerals particularly B vitamins, iron, calcium, zinc, magnesium and potassium.

Options Available

There is a huge range available either dried or precooked in cans. Many can also be sprouted. If using dried most need soaking overnight in water before rinsing and cooking. Try aduki beans, prized in macrobiotic diets as a 'yang' food and used in Chinese medicine for treating kidney complaints. Or how about mung beans which are renowned for their detoxifying effect and are delicious sprouted. There are many types of lentils but red, green and brown are the most commonly available. They also do not require soaking and are the quickest to cook. All are extremely rich in protein and a nutritious source of B vitamins, iron and fibre.

Soy Beans form the basis of numerous soy products including miso, tofu, soy, milk, tempeh and textured vegetable protein (TVP). They are also available roasted for a nutritious snack. When they are steamed green in the pod they are known as Edamame.