Irrespective of the kind of diet plan you follow, adding nuts, legumes, and seeds can provide you a big nutritional advantage. Peas, beans, nuts, soy, seeds and lentils are a few natural treasures loaded with proteins. They are an excellent source of good nutrition and have phytonutrients that fight diseases and fiber that lowers cholesterol levels.
A diet rich in plant-based protein foods can help prevent cardiovascular disease, diabetes and immune system deficiencies. Legumes are rich in several health-promoting substances such as saponins. Saponins are found in almost all legumes, like black beans, pinto beans, peanuts and kidney beans. They can enhance your immune function, reduce cholesterol levels, and protect you against cancer. Saponins can also lower the risk of kidney stones.
Soybeans usually replace animal proteins as they have little saturated fat and no cholesterol. Moreover, soybeans are the one and only vegetable that contains all the essential amino acids. If you substitute animal-based proteins with soy-based proteins, like tofu, edamame, and soy milk, it will help lower triglycerides, the LDL and total cholesterol level. Also, soy proteins have some efficacy when it comes to lowering high blood sugar and controlling weight in diabetic patients. Genistein is phytochemical usually found in soy; it can reduce the risk for cancer.
Various nuts like walnuts, almonds, pistachios, pecans, Brazil nuts, hazelnuts and cashews are excellent plant proteins. They are rich in minerals, fiber, and other bioactive chemicals that promote good health. According to a research, these nuts can help lower the risk for diabetes, heart disease, and gallstones. Moreover, nuts can also reduce oxidative stress and inflammation as they have high concentrations of essential minerals, such as calcium, magnesium, and potassium.
A specific group of pant proteins called lectins have been shown to have a few anti-cancer properties. Lectins are rich in foods such as wheat, corn, kidney beans, tomatoes, peanuts, bananas, soybeans, peas, rice, lentils, potatoes, and mushrooms. They often internalize into your cells to block cancerous growth and also modulate your immune function through the activation of immune system components. Learn more about how plant-based proteins can benefit your health by taking this quiz on HealthIQ.com.