Researchers are touting the benefits of some
unlikely super foods—and they come from the
sea.
Building mass without meat? For most
gym dwelling dudes that’s
blasphemy. But for those of you who
already eat a plant-based diet or want to go
vegetarian or vegan, there are some hard-
hitting alternative protein sources you’ve
probably never tried—and here’s the
kicker: they come from the sea.
A new report from the Institute of Food
Technologists (IFT) is pushing tofu and
tempeh to the curb and recommending
three lesser-known, super nutrient-dense
plants that can seriously up your protein
intake. First up: algae.
1. Macroalgae and Microalgae
You’re experience with algae is probably
limited to removing the slimy green stuff
from your legs while treading through a
lake or ocean. As unappetizing as that
seems, algae is positively loaded with
vitamins and minerals like A, V, E, folate,
calcium, iodine, iron, omega-3 fatty acids,
as well as carbohydrates and proteins.
Algae can range in size and form:
Macroalgae are visible to the n-a-k-e-d eye and
found in most ponds, rivers, lakes, and
oceans, and microalgae are microscopic
algae found in fresh and marine water.
Interestingly enough, microalgae have the
higher protein content. It's composed of 70
percent protein, while macroalgae is
composed of up to 50 percent protein.
How to get it: Spirulina is an example of
microalgae. You can buy it in supplement
form or as a protein powder, both of which
give you a natural energy kick that lasts
throughout the day. Besides, part for part,
spirulina has more protein and iron than
20% fat ground beef , according to the
USDA. In just one tablespoon that you can
add to a smoothie, you get four grams of
plant protein. Red, brown, and green algae
are all examples of macroalgae.
2. Super Seaweed Nori
We’re going to go out on a limb and say
your seaweed consumption coincides with
how much sushi you eat. That’s not a bad
thing (so long as you’re not limiting
yourself to tempura fried rolls). Most
restaurants use red seaweed (specifically,
Nori) to wrap your rolls, which is good—
great, actually. Red seaweed usually has the
highest protein content: 100g of Nori has up
to 50g of protein, according to a press
release . But, to be real, it's unlikey you'd
eat 100g in a day. The average sheet
of nori is only about 3 grams. On a “per
serving” scale, the seaweed has approx. 10
calories, 5 mg of Vitamin C, and about 1
gram of protein. Still, that's a lot when you
consider the amount of protein per
calorie! Nutritionally, Nori is similar to peas
or beans what with its amino acid
profile, high amount of omega-3 fatty acids,
and vitamin B12 content.
How to get it: Dried Nori is sold in sheets
that can be cut into strips to wrap rice and
fish, or cut into small pieces to sprinkle
atop soups and noodle dishes.
3. Duckweed
Duckweed isn't well-known, but it's the
smallest flowering plant in the world. This
little plant packs a punch, though; its
protein content can reach up to 45 percent,
which is among the highest protein levels in
the plant kingdom, according to the
researchers. Typically duckweed is the
foodstuff of birds and fish, but people in
Laos, Thailand, and Vietnam eat the aquatic
plant too.
How to get it: We're not sure if you can
commercially buy Duckweed just yet, but
the Food and Agriculture Organization of
the United Nations has recognized it as a
future food source.
Post a Comment