Using the True Health Initiatives modernised protein quality metric, we chose a couple of the top-ranking plant sources of protein they mention in their paper (brown rice and chickpeas both get a 5 out of 6) that are good for our overall health, and good for the planet. We also have added in sweet potato, because it’s now grown in more developing countries than any other root crop.
BROWN RICE – Nutty tasting brown rice with just the inedible hull removed is the rice with whole grain credentials (it’s a good source of niacin and magnesium) and there are now 2-minute microwave options to help you get a meal on the table fast. In Australia you can buy low GI brown rice (SunRice Doongara Low GI Brown Rice, GI 51).
CHICKPEAS – Like other legumes, they are high in protein, rich in fibre, an excellent source of manganese and folate, and a good source of iron, phosphorous, copper and zinc. They have a low glycemic index (39).
SWEET POTATO – While sweet potatoes come in a variety of colours, shapes and sizes, it’s the orange-fleshed sweet potato that’s packed with fibre, beta-carotene and vitamin C that we like to roast and use in recipes. It has a moderate glycemic index (65).
Read more: