Can a Soy-Free Diet Provide Adequate Protein?

Soy is the main source of protein for vegans and vegetarians. It is available in soy milk, tempeh, and tofu. But it is associated with allergies and some other health issues. Therefore, people are searching for soy-free protein alternatives to add to their diet.

It is a big problem for vegans as they use meat or other animal products. For others, getting the same amount of protein is also not possible from alternates. But we have got your back. This article features some of the best soya-free foods with enough protein.

What is Protein?

Protein is an important nutrient in our body. Its main function is to normalize muscle growth. It also repairs broken tissues and builds new tissues. How much protein you need daily depends on factors such as age, overall health, and activity level. Your body needs protein to produce hormones and enzymes. Protein is made of amino acids and a total of nine amino acids are available.

Meat is considered complete protein food as it contains all nine amino acids. Plant-based protein is incomplete as it lacks some amino acids. Therefore, you need to combine various plant-based protein sources to get the most out of them.

Daily Protein Recommendation

According to RDA, a healthy female needs 46 grams of protein while a healthy male needs 56 grams. These values can change according to activity levels as sportsmen need more protein.

Best Soy-Free Protein Sources

This list contains some of the best protein sources that are completely soy-free.

1. Legumes

Legumes are the best plant-based protein sources. These include peas, lentils, and beans. A cup of black beans can provide you with 15 grams of protein. A cup of lentils provides 18 grams of protein. Legumes are high in fiber. High fiber means stable blood sugar and better digestion. They are an excellent source of potassium, iron, and other important nutrients.

  • Research – According to a study, legumes can fill your daily needs for protein.

2. Quinoa

Quinoa is considered a complete protein. It contains all the important 9 amino acids required by our body. A cup of cooked quinoa contains 8 grams of protein. It is also rich in magnesium, fiber, and antioxidants. You can consume it if you are sensitive to gluten or have celiac disease because it’s gluten-free.

3. Nuts and Seeds

Nuts and seeds are packed with protein. You can take them as snacks or use them as salad dressings. They can be added to desserts and smoothies. One ounce of chia seeds provides 5 grams of protein. One ounce of almonds provides 6 grams of protein. They contain healthy fats which are important for heart health.

  • Research – A study found that nuts and seeds are protein-rich foods that also provide other health benefits.

4. Eggs

Eggs contain the highest quality protein. They are a great option for those who aren’t vegans. A large boiled egg will provide you with six grams of protein. You’ll also get other nutrients such as selenium, choline, and vitamin B12 from eggs. All these nutrients will better up the metabolism and brain function.

5. Dairy Products

Dairy is also a great source of protein. One cup of yogurt contains 10 to 20 grams of protein. One cup of cottage cheese provides 14 grams of protein. Dairy products are also great for bone health as they contain calcium. Choose fat-free dairy products to avoid fat.

6. Meat and Poultry

If you aren’t a vegetarian, meat and poultry can provide you with enough protein. Protein is the same in both chicken and beef. A 3-ounce piece of chicken breast provides 30 grams of protein. It is rich in vitamin B12.

7. Fish and Seafood

Fish provides the best lean protein. Seafood is also rich in beneficial omega-3 fatty acids which are great for heart health. Three ounces of salmon provide 25 grams of protein. The amount of protein changes from fish to fish. Instead of farm-raised fish, go for wild-caught fish as it contains more nutrients and proteins. Farm-raised fish contain more contaminants.

8. Protein-Rich Grains

Grains also contain proteins. They can easily make up for your daily protein intake. Eat one cup of barley to get 3.5 grams of protein. One cup of farro provides 6 grams of protein. Grains are also rich in potassium and magnesium.

9. Hemp Seeds

Hemp seeds are ideal if you want to get soy-free protein. Get 10 grams of protein from just three tablespoons of hemp seeds. Hemp seeds are full of omega 3 and omega 6. These fatty acids will better your heart and brain health. You can add hemp seeds to oatmeal, salads, and smoothies.

10. Pea Protein**

Pea protein powder is a protein supplement. You can add it to your shakes, recipes, and smoothies. Just one scoop of this pea protein provides 20 to 25 grams of soy-free protein. It is also rich in iron. You don’t have to worry about allergies as it is hypoallergenic.

  • Research – A study found that pea protein works the same as whey protein to help you recover after exercise and gain muscles.

Related: Top 5 Soy-Free Foods for a Healthier Diet

How to combine Plant Proteins?

You need to combine different plant sources to get complete protein. Below are some tips for combining plant proteins. You can also do some research to find combinations of plant protein sources.

  • Combine grains with legumes to get amino acids.
  • Add nuts and seeds to legumes and grains to make a meal full of proteins.

Why Avoid Soy?

You may wonder why soy is a plant-based source so why avoid it in the first place? Well, there are many reasons to avoid soy and they are given below.

  1. Allergies – Soy can cause food allergies in both children and adults. It contains various food allergens. The symptoms of allergy due to soy range from itching and hives to anaphylaxis.
  2. Hormonal Concerns – Soy contains a compound called phytoestrogens which is similar to estrogen. Consuming soy can change hormone levels. This is why people avoid it. Soy can be very dangerous for those who have estrogen or thyroid conditions.
  3. Digestive Issues – Soy is somewhat difficult to digest. It can even lead to discomfort, gas, and bloating in some cases.
  4. Personal Choices – Some just want to avoid it for their personal choices.

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