Get Protein From Plants

Here are a few plant-based foods that are excellent protein sources:

  • Hemp Seeds. Hemp seeds contain 10 grams of protein per 2 tablespoons, and this comes with plenty of healthy fat to help the protein absorb. Hemp seeds also contain more fiber than their hulled version called hemp hearts. You can add hemp seeds to your smoothies, use it on top of a salad or oatmeal, add it to any dessert or you can even use it to make hemp seed milk.
  • Lentils. One cup of cooked lentils contains 18 grams of protein, which can already be enough for an entire meal! You can eat lentils on its own, you can add it to salads, you can even turn it into vegetarian or vegan burgers.
  • Quinoa. Per cup quinoa contains 8 grams of protein, which makes it perfect to add to your meals. Use it as a substitute for rice, add into your salads, or make a vegetable quinoa bowl with scrambled egg for breakfast. Quinoa has a slight nutty taste but be sure to rinse it before cooking to remove the saponins that make it taste bitter. It is also very versatile so you can find a place to pop it into nearly any meal.
  • Nuts. Some of my favorites are walnuts, almonds, pistachios, and cashews. One fourth of a cup already contains about 8 grams of protein. They’re also rich in minerals, vitamins, and healthy fats. You can eat a handful as a snack or incorporate them into all sorts of dishes. Be sure to watch your portion sizes though as a small handful of nuts can add up those calories very quickly.

It’s important to note that if you’ve switch to a vegan diet (no animal products at all) that you combine various sources of protein throughout the day. This will ensure you get all of the important and essential amino acids for optimal health.

Complete Proteins With Foxtail Millets

Foxtail millets are available in the form of cereal, semolina or as flour. Foxtail millet is rich in smart carbohydrates and does not increase the blood sugar levels immediately after eating due to its rich dietary fibre.

Millets are not just the new fad for weight loss but have a wide range of health benefits that should be taken advantage of in today’s world. Millets, packed with nutrients, vitamins, minerals and organic compounds, can significantly boost human health in various ways.

  • Millets against Type-2 Diabetes

Millets are a rich source of magnesium, a mineral which is extremely important for starch digestion. Research finds that magnesium-rich whole grain consumption can help lower the risk of type-2 diabetes. So having an energetic morning with a bowl of millets cooked in milk is beginning your day with the right nutrition.

  • Millets against Heart Disease

The high fibre levels in millet are ideal for lowering cholesterol. It eliminates dangerous “bad cholesterol” (LDL) from the system while promoting the effects of “good cholesterol (HDL). Being a rich source of magnesium and potassium, it reduces blood pressure and acts as a vasodilator. Reducing your blood pressure and boosting your circulation is one of the best ways to protect your cardiovascular health.

  • Millets for Digestive Health and Detoxification

The rich fibre in millet moves along the gastrointestinal system to eliminate problems like constipation, flatulence, bloating, and cramping. This improves the nutritional retention and reduces chances of gastric ulcers. Proper digestion and elimination of waste help to improve your kidney, liver, and immune system health.

The antioxidants found in millet, neutralise free radicals and the beneficial catechins present can help rid the system of toxins by promoting proper excretion and neutralising enzymatic activity in the organs.

  • Millets in Cancer Prevention
  • Recent research has revealed fibre to be one of the best and easiest ways to prevent the onset of breast cancer. Also, one of the phytonutrients amply present in millets is lignans. Upon fermentation in the intestines by bacteria, they yield ‘enterolactone’, a product which is known to protect against some forms of breast cancers.
  • Millets in Asthma Prevention

Research has shown that millet can considerably improve the quality of life for people suffering from childhood asthma and can also prevent it from developing. It has been shown to reduce wheezing and asthma attacks in children who had large intakes of millet.

When purchasing millet in bulk or a packaged container, make sure of its freshness and that there is no moisture present. Always choose organic millets, free from chemical fertilisers and artificial sprays.

How to Enjoy Your Meals with Millet

  • Millet can be cooked as a breakfast porridge to which you can add nuts and fruits to make it more nutritious.
  • Millet flour can be proportionately added in bread and muffin recipes.
  • Cooked millet grains added to a tossed vegetable and chicken salad is a filling and a nutritionally complete meal.