7 Sustainable Protein Sources To Add To Your Diet

Diet and nutrition are essential components that determine your level of health in the long run. A healthy eating plate consists of essential macronutrients like proteins, carbs, and healthy fats. 

Also, dietary proteins come under different categories based on their impact on your environment and carbon dioxide emissions. While animal-based protein emits a higher carbon dioxide level, plant-based proteins are sustainable. If your goal is to build sustainable and future-friendly living, then you can target eco-friendly sources of proteins. Here is a list of some of the most popular sustainable protein sources:

  1. Legumes

One of the best sources of proteins to include in your diet are legumes. Legumes may possess these essential qualities if you’re looking for sustainable protein sources. It is due to the plant-based constituents and high levels of macronutrients. 

Also, legumes can satisfy daily nutritional requirements with an optimum amount of dietary fibre and amino acids. For proper nourishment, you may try different legumes like lentils, chickpeas, and peanuts. Along with this, the legumes are drought-resistant and possess the minerals like potassium and sodium. Get nutritious and sustainable sources of proteins to manage your health and well-being.

2. Soy Products

Did you know that soy protein has immense health benefits and is one of the eco-friendly sources of nutrition? Instead of dwelling on animal protein, you can try soy-based foods as an excellent substitute for the former. 

Some soy products like tempeh, soy sauce, and tofu are delicious and possess a rich blend of essential nutrients. It can reduce the risk of developing heart disorders, diabetes, and hypertensive disorders. It’s about time you switch to a sustainable and natural source of protein for growth. 


3. Nuts & Seeds

There’s no doubt about the fact that nuts and seeds are reliable sources of protein. For all fitness enthusiasts, nuts and seeds can replenish the protein requirements of your body. It makes an excellent option for mid-meal snacking that is nutritious and low on calories. 

Other nutrients like fibre, omega-3 fatty acids, and carbs make the foodstuff quite wholesome and filling. Along with this, nuts and seeds are as feasible as smoothies, oatmeal, and fruit salads. Get your share of nuts and seeds to deliciously meet the dietary protein requirements.

4. Leafy Greens 

Almost every person realizes the need to eat green daily. But how many of you include a portion of leafy greens in your diet? Green vegetables are an excellent source of dietary fibre and eco-friendly protein. It contains several minerals like calcium and potassium that help strengthen your bones and musculature. 

Moreover, the greens like kale, spinach, and chard possess ample vitamin A. With a diverse range of nutrients, these sustainable protein sources help accelerate your body’s recovery. Make sure to include at least one portion of leafy greens daily for proper nourishment and immune functions.


5. Oats

Do you like savouring a bowl of oatmeal before heading off to work or college? Oatmeal is an easy and nutritious breakfast option to meet your daily protein requirements. Also, its high fibre levels make digestion smooth and accelerate the assimilation of dietary nutrients. You can include oats in your diet through diverse meal options. 

Whether it’s an oatmeal bowl or powdered oats for your smoothie, there are multiple ways to consume oats. Also, you may prepare a granola bar containing oats to beat your hunger pangs. Grab your share of oats as a nutritious and reliable protein source in no time.

  1. Spirulina 

For those needing an unprocessed protein variety, spirulina may be the ideal choice. This plant-based protein has over 60% protein by weight and is a great animal protein substitute. Also, the protein is easy to digest for the human body and may not contribute to carbon dioxide emissions. 

You can consume spirulina protein in protein shakes, salads, and capsules. Not to forget, growing spirulina requires minimal pesticides and fertilizers that may harm the environment. Such benefits make plant-based protein an essential add-on to your diet.


7. Brown Rice 

Another top-notch eco-friendly protein is the various rice varieties, predominantly brown rice. Brown rice contains more amount of protein and fibre than the other varieties. Also, it’s an unrefined source of protein that causes minimal harm to the surroundings and is quite future-friendly. 

You can pair it up with stir-fried vegetables or lentils to create a delicious and flavorful meal. Also, the high mineral content like calcium and magnesium makes the food wholesome and nutritious. You might want to switch to brown rice as a sustainable and nourishing protein source.


Protein is the building block of your body due to its role in growth and development. If you’re searching for sustainable and reliable sources of protein, you might want to include plant-based proteins in your diet. 

Try consuming oatmeal, and soy-based products to meet the dietary protein requirements. Also, you can include spirulina as a quick and easy way to increase protein intake. This is due to the low carbon dioxide emission and sustainable properties of such foods. 

Besides this, nuts, seeds, and some leafy greens also make appropriate substitutes for animal proteins. Grab your share of eco-friendly proteins to nurture your body and your surroundings. You can deal with muscle aches and unnecessary pains without hassle.

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About the Author: John Watson

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