Soybeans and Hemp Seeds: Protein Sources Beyond Chicken

We have always been told that chicken has a high protein. Chicken is main source of lean protein for fitness enthusiasts, athletes, and health-conscious people. On the other hand, vegetarians are always on the lookout for foods that would meet their protein needs.

Protein is an essential nutrient in our daily meals as it helps muscle repair, supports hormone regulation, boosts immunity, skin health and overall well-being.

Well, there is good news for vegetarians because soybeans and hemp seeds (bhaang ke beej) contain a very high amount of protein.

Chicken vs Plant-Based Protein

According to the United States Department of Agriculture (USDA), 100 grams of chicken has about 27 grams of protein, which is a good amount of protein. However, soybeans and hemp seeds contain much more.

Soybeans offer around 36-37 grams of protein per 100 grams, while hemp seeds provide over 30 grams per 100 grams. And they also have healthy omega-3 fatty acids. Therefore, soyabean and hemp are a better option for vegetarians’ protein intake without relying on meat.

Soybeans

Soybeans are also called ‘vegetarian meat’ as they have high quality protein, which exceeds even chicken. Soyabeans are a staple in Asian diets – tofu, soy milk, tempeh, and edamame. They are so versatile that they can be consumed in your daily meals in various ways.

They are also rich in fat (low in saturated fat) and fiber but contain low carbohydrates and no cholesterol. In addition, they have minerals such as calcium, iron, copper, magnesium, molybdenum, selenium, manganese, phosphorus, potassium, zinc and vitamin B, vitamin C, vitamin E, and vitamin K.

For vegetarians and vegans, soy is a major protein source. In fact, soy offers a sustainable alternative to meat, reducing reliance on animal farming and its environmental impact.

Health Benefits of Soybeans

-Soya milk and products help vegetarians meet B12 needs.

-Soyabeans boosts metabolism as protein helps cell repair and energy balance.

-Help lowers cholesterol, supports blood pressure and reduces heart disease risk.

-They also help maintain calcium balance and lower osteoporosis risk in post-menopausal women.

-Isoflavones help ease post-menopausal symptoms like hot flashes and mood swings along with preventing certain cancers.

-Their low glycemic index supports blood sugar management and weight loss.

Despite being a powerhouse of nutrients, soya protein has certain drawbacks. For example, excessive consumption of soyabean may cause gas and diarrhea. In some cases, it may also result in a hormonal imbalance.

Hemp Seeds

Hemp seeds are tiny but highly nutritional. Hemp seeds are the seeds of the hemp plant, Cannabis sativa. However, they are from a different variety of cannabis.

Besides high protein content, they also offer omega-3 and omega-6 fatty acids. They also contain magnesium, zinc, and vitamin E. And they are gluten-free making them apt for people with gluten-intolerance.

Health Benefits of Hemp Seeds

-They support heart health

-The help maintain healthy skin

- Promote digestion when consumed with the hull

-Hemp seeds may reduce symptoms of PMS and menopause

Culinary Usage

Boiled soybeans can be used in salads or can roasted to be eaten as a snack. Soybean curry or sabzi makes a tasty meal. Soy flour can be used to make rotis or chillas alone or can be mixed with other flours. Soy milk or tofu are dairy-free options for vegans.

Hemp Seeds could be added to oatmeal, smoothies, or sprinkle on toast.

Plant-Based Protein for Health and Environment

While animal protein sources are effective, plant-based proteins bring additional benefits such as fiber, antioxidants, and phytonutrients that support digestion, immunity, and long-term wellness.

Studies have found that that plant-based diets can reduce inflammation, lower cholesterol, and improve metabolic health.

In addition to nourishing your body, the plant-based diet is also good for environment. With climate change concerns rising, switching to plant proteins can reduce carbon footprints and promote eco-friendly and sustainable diets.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.