Is meat the best way to get protein? Turns out, some plant foods are surprisingly good sources - Cooking and Nutrition Tips - Brief Article

Natural Health, Sept, 2002

MENTION PROTEIN AND MOST PEOPLE think meat, but getting more protein from plant foods is a wise idea. While animal protein is burdened with saturated fat and cholesterol, plant protein is accompanied by fiber and beneficial phytochemicals.

When you're looking for plant protein, start with the legume family, especially soyfoods, which contain all the essential amino acids and may lower LDL ("bad") cholesterol. Three ounces of tempeh have 16 g of protein, and 1/2 cup of tofu has 10 g. Green soybeans (edamame) have 11 g per 1/2 cup. Other good legume choices include lentils, with 9 g per 1/2 cup; kidney beans, with almost 8 g per 1/2 cup; peanuts, with almost 7 g per ounce; and peas, with 4 g per 1/2 cup. Certain grains are rich in protein. Quinoa and amaranth each have more than 4 g per 1/2 cup. While fruit isn't a significant protein source, some vegetables will help you reach your daily goal; broccoli, corn, and spinach all have about 2 g of protein per serving.

Women should aim to eat at least 50 g of protein per day; men should eat 63 g. Try quinoa instead of rice, use tempeh in stir-fries, snack on edamame and peanuts, and add kidney beans to green, leafy salads.