• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Diabetes Everyday

Living your best life with diabetes. Toby Smithson provides professional guidance with personal experience.

  • Diabetes EveryDay
  • Work With Toby
    • Meet Toby
      • Contact Toby
    • Toby in the Media
      • Interviews and Articles
    • Toby’s Books
    • Speaking Out About Diabetes
  • Sharing Toby’s Knowledge
    • Understanding Diabetes
    • Eating Healthy
    • Being Physically Active
    • Medications and Monitoring Health
    • Reducing Stress
    • Staying Motivated
    • Diabetes Resources
  • YouTube Channel
  • Newsletter
  • FAQ
You are here: Home / Eating Healthy / How Do I Get Adequate Protein on a Plant-Based Diet?

How Do I Get Adequate Protein on a Plant-Based Diet?

November 16, 2020 By Toby Smithson

There are many ways to define “plant-based” but if you’re not eating eggs, fish, dairy, or meat it’s important to know where to find protein.

Hi there, Toby Smithson here with DiabetesEveryDay. Thanks for joining me today. Remember to hit the subscribe button. I post a new video on diabetes management every week.

Subscribe To Our YouTube Channel

What is Plant-based Eating?

There is a lot of discussion about plant-based eating along with research showing improvements in blood sugar, cholesterol, and blood pressure management. But what is “plant-based”?

The answer is…well, There isn’t one definition of a plant-based diet, but it can be described as more of a lifestyle. Plant-based can mean simply adding more plant foods to your eating plan or choosing a vegetarian eating plan that includes all or some of these food groups – dairy, eggs, and fish OR plant-based maybe a vegan eating plan where there are no animal products consumed.

Variety Of Ways To Get Protein

As a dietitian, I’m always concerned that people are getting all the nutrition required. With plant-based eating, whichever variation you are following, I worry that people may not get enough protein. So, in today’s video, I will share the varieties of ways you can get protein into your diet even if you are following a plan that does not include protein superstars like dairy, eggs, and fish.

  • Legumes, beans, peas, and lentils are a high-fiber protein source that can easily replace meat at your meal. I refer to this as Beans with benefits because Beans help blunt spikes in blood sugar and studies have shown they continue to keep post-meal blood sugar readings regulated five hours later. An important note here is that there are carbohydrates in beans, after all, that’s how we can account for the great source of fiber. In a ½ cup cooked serving of beans, there are 8 grams protein, 21 grams of carbohydrate, 6 grams fiber, and 1-gram fat.

Be Sure To Check Out – One Simple Step To Naturally Lower Your A1C

  • Vegetarian burgers are another option for getting protein, but all veggie burgers are not created equal. Please check the nutrition facts label so you know the amount of carbohydrate, protein, and fat- be aware that some burgers will have saturated fat, and being at a higher risk for heart disease, it’s best to keep your saturated fat intake low.
  • Tofu, a curd made from soybeans, is very mild in taste that picks up the flavor of the other ingredients in the recipe. Soft tofu can be used in soups, sauces, and desserts, and firmer tofu works well in stir-fries. A 3- ounce serving contains 8 grams of protein, 2 grams of carb, 2 g fiber, and 4.5 grams of fat.
  • Tempeh is also derived from soy, it’s made from fermented soybeans, has a distinct flavor and meaty, chewy texture like ground beef, and can be used that can be used in curries, chilis, sandwiches, and stir-fries. Six slices contain 11 grams of protein, 14 grams of carbohydrate, 5 g fiber, and 3.5 grams of fat.
  • Edamame also is a source of soy protein that can be used to top salads, in soups, or stews OR also can be used as a protein snack. This whole package of Edamame has 9 grams of protein, 7 grams of carb, and 4 grams of fiber.  One-third cup of these dry roasted edamame contains 14 grams of protein, 9 grams of carb, and 6 grams of fiber.
  • Seitan, made from wheat gluten, can be used for making roasts or for replacing strips or chunks of meat in recipes such as fajitas, stews, or stir-fries. A 3-ounce portion contains 16 grams of protein, 10 grams carb, and 2 grams fat.
  • Textured vegetable protein (TVP), is also a soy product made of defatted soybeans, provides a great substitute for ground meat. A one-quarter cup contains 13 grams of protein, 9 grams of carb, 5 grams of fiber, and no fat.
  • Hemp seeds offer an easy way to add protein but not much carbohydrate to your meal. I add this to my oatmeal to boost my pro in the morning- 3 T offers 10 g protein with only 1-2 grams of carb.
  • Plant-based protein milk, there are several plant-based kinds of milk on the market. If we are looking to get the best protein per serving, I suggest choosing the dairy-free milk that contains at least 8 grams of protein per serving, and personally, I like choosing those that are low in carb 1 gram or less than 1 gram per serving. The key here is to look at the nutrition facts label to make sure you are getting a good source of protein, all plant-based milk are not equal.

I would say there are several great sources of protein that you can include in your plant-based eating plan. BUT…  I left out a few. Do you know what they are? Please comment on my YouTube video. What is the other grouping of food that has a good source of plant-based protein?? Here’s a hint…it’s one of my favorites to use as a snack or as part of my meal!

Until next time, Cheers to your health.

Be Sure To Check Out – Best Snacks For Diabetes

You May Also Enjoy:

  • One Simple Step To Naturally Lower Your A1C
  • Low Carb, High Protein Diet Increases Longterm Heart Risk
  • Low-Carb Diets Linked With Type 2 Diabetes
  • Banana Milk Shake

Filed Under: Eating Healthy

Toby Smithson Diabetes Everyday

Subscribe on YouTube

Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

Primary Sidebar

Search

Keys to Living Well – Toby’s Posts

Recent Posts

  • Does a “Cheat Day” Make Sense With Diabetes? April 7, 2021
  • 5 Facts About Coconut Oil & Diabetes April 7, 2021
  • Everything You Need To Know About Blood Sugar March 25, 2021
  • Diabetes Battles- Banana vs Candy Bar – What’s the Point? March 25, 2021
  • 4 Tips For Managing Diabetes and Food Cravings March 10, 2021

Post Archives

Before Footer

tobysmithson

376

tobysmithson

View

Apr 14

Open
Check out my latest #youtubevideo which is part 2 about #cheatday. I give you tips on how to include some of your fav foods without #cheating. #healthyeatinghabits #healthyeating #healthyeatingtips #chocolatelover #pizzalover #frenchfries #almondbutter #peanutbutter #freshtomatoes #tomatowellness #ripplefoods #diabetes #diabetesmanagement

Check out my latest #youtubevideo which is part 2 about #cheatday. I give you tips on how to include some of your fav foods without #cheating. #healthyeatinghabits #healthyeating #healthyeatingtips #chocolatelover #pizzalover #frenchfries #almondbutter #peanutbutter #freshtomatoes #tomatowellness #ripplefoods #diabetes #diabetesmanagement ...

tobysmithson

View

Apr 11

Open
We are celebrating everyone’s pet today... well we celebrate our #englishspringerspaniel every single day. ❤️ #nationalpetday #englishspringerrescue #englishspringerrescueamerica #unconditionallove #sisters

We are celebrating everyone’s pet today... well we celebrate our #englishspringerspaniel every single day. ❤️ #nationalpetday #englishspringerrescue #englishspringerrescueamerica #unconditionallove #sisters ...

tobysmithson

View

Apr 7

Open
Do you or your patients have #cheatday ? I hear this a lot, is it needed? Tune in to this week’s #youtube video for part 1 all about #cheatfood #cheatmeals #cheatmeal  Link to #youtubevideo in my bio.  #dieting #diabetes #diabetesmanagement #diabetesonlinecommunity #type1diabetes #type2diabetes #type1  #type2 #healthyeating #healthyeatingtips #chocolate #potatoes #frenchfries #pizza #tomatoes🍅 #diabetestips #diabetestipsandtricks

Do you or your patients have #cheatday ? I hear this a lot, is it needed? Tune in to this week’s #youtube video for part 1 all about #cheatfood #cheatmeals #cheatmeal Link to #youtubevideo in my bio. #dieting #diabetes #diabetesmanagement #diabetesonlinecommunity #type1diabetes #type2diabetes #type1 #type2 #healthyeating #healthyeatingtips #chocolate #potatoes #frenchfries #pizza #tomatoes🍅 #diabetestips #diabetestipsandtricks ...

tobysmithson

View

Apr 7

Open
Exciting day at the #garden . #tomato flowers are showing on several of my plants! #purejoy #tomatowellness #haveaplant #physicalactivity #zenmoment #farmtotable

Exciting day at the #garden . #tomato flowers are showing on several of my plants! #purejoy #tomatowellness #haveaplant #physicalactivity #zenmoment #farmtotable ...

tobysmithson

View

Mar 31

Open
What’s the real story about #coconutoil . Check out my #video- link in bio. #diabetes #healthyfats #hearthealth #diabetesmanagement #type1diabetes #type2diabetes #type1 #type2 #diabetescommunity

What’s the real story about #coconutoil . Check out my #video- link in bio. #diabetes #healthyfats #hearthealth #diabetesmanagement #type1diabetes #type2diabetes #type1 #type2 #diabetescommunity ...

tobysmithson

View

Mar 26

Open
Filming day. Behind the scenes... you know my #englishspringerspaniel is not far when I’m  filming my #youtube #videos  #englishspringerrescueamerica #diabetescommunity #diabetes #diabetesmanagement #englishspringerspanielsofinstagram

Filming day. Behind the scenes... you know my #englishspringerspaniel is not far when I’m filming my #youtube #videos #englishspringerrescueamerica #diabetescommunity #diabetes #diabetesmanagement #englishspringerspanielsofinstagram ...

tobysmithson

View

Mar 24

Open
Please! Please refer to medical professionals who focus their information on #sciencebased evidence. If you have diabetes, speak to a #cdces . Honestly this weeks #youtubevideo is in my response to a video that was posted ( he has a huge following) with sooo much misinformation about #diabetesmanagement.  Link to my video is in bio. #certifieddiabetescareandeducationspecialists #diabeteseducator #diabetescommunity #type1diabetes #type2diabetes  #fruit #chocolatecandybar #bloodsugar #bloodsugarbalance #registereddietitian @adcesdiabetes

Please! Please refer to medical professionals who focus their information on #sciencebased evidence. If you have diabetes, speak to a #cdces . Honestly this weeks #youtubevideo is in my response to a video that was posted ( he has a huge following) with sooo much misinformation about #diabetesmanagement. Link to my video is in bio. #certifieddiabetescareandeducationspecialists #diabeteseducator #diabetescommunity #type1diabetes #type2diabetes #fruit #chocolatecandybar #bloodsugar #bloodsugarbalance #registereddietitian @adcesdiabetes ...

tobysmithson

View

Mar 23

Open
Grateful to reach a point in my career to pick and choose what I WANT to do. Focusing on my #vegetablegarden is one of them. Started my #tomato #plants and #bellpeppers using a #hydroponicsystem  #physicaactivity #happygardener #tomatowellness #diabetesmanagement #diabetescommunity #type1diabetes #plantbased #joyandhappiness

Grateful to reach a point in my career to pick and choose what I WANT to do. Focusing on my #vegetablegarden is one of them. Started my #tomato #plants and #bellpeppers using a #hydroponicsystem #physicaactivity #happygardener #tomatowellness #diabetesmanagement #diabetescommunity #type1diabetes #plantbased #joyandhappiness ...

tobysmithson

View

Mar 19

Open
Happy gotcha day Addie! The best thing that happened in 2020! Love our #englishspringerspaniel sooo much ❤️. TY @springerrescueamerica for accepting our application to adopt/rescue our wonderful #dog  #englishspringerspaniels #englishspringerspanielsofinstagram

Happy gotcha day Addie! The best thing that happened in 2020! Love our #englishspringerspaniel sooo much ❤️. TY @springerrescueamerica for accepting our application to adopt/rescue our wonderful #dog #englishspringerspaniels #englishspringerspanielsofinstagram ...

tobysmithson

View

Mar 17

Open
Sorry, not a #saintpatricksday post today. But happy #saintpattysday to this who celebrate! Sharing a #video today all about #sugar, #bloodsugar. Foundational info for people with #diabetes . Link to video in my bio. #goodtoknow #diabetescommunity #diabetessupplies #healthylifestyle #a1c #type1diabetes #type2diabetes  #type1 #type2 #bloodsugarbalance

Sorry, not a #saintpatricksday post today. But happy #saintpattysday to this who celebrate! Sharing a #video today all about #sugar, #bloodsugar. Foundational info for people with #diabetes . Link to video in my bio. #goodtoknow #diabetescommunity #diabetessupplies #healthylifestyle #a1c #type1diabetes #type2diabetes #type1 #type2 #bloodsugarbalance ...

tobysmithson

View

Mar 15

Open
Thinking about or already using #plantbasedmilk ? @nutritionjill and I offer a review for people with #diabetes  #healthyeating #diabetescommunity #type1diabetes #type2diabetes @eatingwell #plantbased

Thinking about or already using #plantbasedmilk ? @nutritionjill and I offer a review for people with #diabetes #healthyeating #diabetescommunity #type1diabetes #type2diabetes @eatingwell #plantbased ...

tobysmithson

View

Mar 10

Open
Need to give a shout out here...Thank you @californiaalmonds for helping to personalize my plate and beverage in honor of Registered Dietitian Nutritionist Day. #sponsored #healthysnacking #diabetesfriendly

Need to give a shout out here...Thank you @californiaalmonds for helping to personalize my plate and beverage in honor of Registered Dietitian Nutritionist Day. #sponsored #healthysnacking #diabetesfriendly ...

tobysmithson

View

Mar 10

Open
Perfect topic on this Registered Dietitian Nutritionist (RDN) Day! The best go to resource for #nutrition / #diet / #diabetesmanagement related question is a #RDN  Link to #video in bio. #diabetescommunity #diabetes  #chocolate #foodcravings #healthyeating #type1diabetes #type2diabetes #youcandothis

Perfect topic on this Registered Dietitian Nutritionist (RDN) Day! The best go to resource for #nutrition / #diet / #diabetesmanagement related question is a #RDN Link to #video in bio. #diabetescommunity #diabetes #chocolate #foodcravings #healthyeating #type1diabetes #type2diabetes #youcandothis ...

tobysmithson

View

Mar 10

Open
Ready for the beach? Come on down. Just received the perfect snacks for anytime but they are perfect to take to the beach for me! #diabetesfriendly combining carbs from fruit @halosfun and healthy fats @wonderfulpistachios . TY @thewonderfulcompany for these goodies.  Happy RDN Day! #diabetes #healthysnacks #plantbased #plantbasedfood #registereddietitiannutritionist

Ready for the beach? Come on down. Just received the perfect snacks for anytime but they are perfect to take to the beach for me! #diabetesfriendly combining carbs from fruit @halosfun and healthy fats @wonderfulpistachios . TY @thewonderfulcompany for these goodies. Happy RDN Day! #diabetes #healthysnacks #plantbased #plantbasedfood #registereddietitiannutritionist ...

tobysmithson

View

Mar 9

Open
#behindthescenes of my #video post scheduled for tomorrow. I guess it was very calming to my #englishspringerspaniel ! #englishspringerrescueamerica #englishspringerspanielsofinstagram #diabetes #diabetesmanagement #healthyeating

#behindthescenes of my #video post scheduled for tomorrow. I guess it was very calming to my #englishspringerspaniel ! #englishspringerrescueamerica #englishspringerspanielsofinstagram #diabetes #diabetesmanagement #healthyeating ...

tobysmithson

View

Mar 4

Open
No excuses to finding great tasting #recipes to add more #vegetable and #fruit to your plate. Personalize your plate with any of these #dietitian approved recipes. Video link in bio. Shout out to @chewthefacts  #NNM #diabetesfriendly #diabetescommunity #healthyeatingideas #type2diabetes #type1diabetes  #haveaplant @eatright_pro

No excuses to finding great tasting #recipes to add more #vegetable and #fruit to your plate. Personalize your plate with any of these #dietitian approved recipes. Video link in bio. Shout out to @chewthefacts #NNM #diabetesfriendly #diabetescommunity #healthyeatingideas #type2diabetes #type1diabetes #haveaplant @eatright_pro ...

tobysmithson

View

Mar 2

Open
Love this #southcarolina dish that’s served at many local restaurants. Personalized my plate by making it at home. #diabetes #cheeselover #NNM #diabetesfriendly @ndc_ie  #dairy

Love this #southcarolina dish that’s served at many local restaurants. Personalized my plate by making it at home. #diabetes #cheeselover #NNM #diabetesfriendly @ndc_ie #dairy ...

tobysmithson

View

Mar 1

Open
Happy #NationalNutritionMonth! Loving this list of #dietitiantips for #mealprep  Anything new that you plan on trying?  @christinejbyrne @myfitnesspal @kimyawitz_rdn @weight.loss.dietitian @bethstark.rdn @amydgorin @chefgirl_nutrition @no.waste.nutrition @cheerfulchoices @nutrigirl66 @jsmartnutrition @prettynutritious_ @amandaterillo @eatright_pro #eatrightpro #nnmchat #healthyeating #mealprepping #mealprepideas https://blog.myfitnesspal.com/tips-from-dietitians-for-better-meal-prep/

Happy #NationalNutritionMonth! Loving this list of #dietitiantips for #mealprep Anything new that you plan on trying? @christinejbyrne @myfitnesspal @kimyawitz_rdn @weight.loss.dietitian @bethstark.rdn @amydgorin @chefgirl_nutrition @no.waste.nutrition @cheerfulchoices @nutrigirl66 @jsmartnutrition @prettynutritious_ @amandaterillo @eatright_pro #eatrightpro #nnmchat #healthyeating #mealprepping #mealprepideas https://blog.myfitnesspal.com/tips-from-dietitians-for-better-meal-prep/ ...

tobysmithson

View

Mar 1

Open
Took the opportunity to #relax at the beach. Our #englishspringerspaniel  loved letting the breeze blow her hair and watching other dogs swim in the ocean ❤️ #relaxationtime #englishspringerrescueamerica #loveourdog @smithsonanthony

Took the opportunity to #relax at the beach. Our #englishspringerspaniel loved letting the breeze blow her hair and watching other dogs swim in the ocean ❤️ #relaxationtime #englishspringerrescueamerica #loveourdog @smithsonanthony ...

tobysmithson

View

Feb 26

Open
Took my #englishspringerspaniel for a walk to the #beach to meetup with her sister. I feel like this photo can be straight out of a movie. What’s the caption you’d write for this photo?  #relaxationtime #stressrelief #englishspringerrescueamerica #englishspringerspanielsofinstagram #englishspringerspanielsofig #diabetesmanagement

Took my #englishspringerspaniel for a walk to the #beach to meetup with her sister. I feel like this photo can be straight out of a movie. What’s the caption you’d write for this photo? #relaxationtime #stressrelief #englishspringerrescueamerica #englishspringerspanielsofinstagram #englishspringerspanielsofig #diabetesmanagement ...

Load More Follow on Instagram

Footer

Recent Posts

  • Does a “Cheat Day” Make Sense With Diabetes?
  • 5 Facts About Coconut Oil & Diabetes
  • Everything You Need To Know About Blood Sugar
  • Diabetes Battles- Banana vs Candy Bar – What’s the Point?

Let’s Connect!

  • Facebook
  • Instagram
  • LinkedIn
  • Twitter
  • YouTube

Sign Up For Our Newsletter

Keep in touch with diabetes news.

  • Privacy Policy
  • Advertising/ Disclosure
  • Contact Toby
  • Terms of Use

Copyright © 2021 Diabetes Everyday · Website by Market Me Social Inc.