THE BEST VEGETARIAN PROTEIN SOURCES
A common problem with vegetarian and vegan diets is
the lack of protein.
However, many experts agree that a well-designed meat-free
diet can provide all the mandatory nutrients, including protein.
However, some plant foods contain more protein than
others, and up to date, previous studies have shown that diets higher
in protein can promote muscle growth, satiety, and weight loss.
If you are a vegetarian or vegan, or if you
prefer to eat less meat and more vegetables, these vegetarian protein
sources will make it easier for you to get enough protein in your
diet. Protein is a vital nutrient that helps build and maintain
muscle mass and keeps skin and hair strong and healthy. It also helps to
form a sense of fullness.
Although we may wonder where vegetarians get their protein
from, it is not difficult to obtain the correct amount
of protein during a vegetarian diet. Consistent
with nutritional recommendations, women need 46 grams of protein and men
56 grams (although this relies on activity level, age, and other
factors). You must understand what quantity of protein you
must eat on a daily basis.
Greek yoghurt
Greek yogurt can be added to smoothies, combined with fruit
and cereals to make parfaits, or used as a yogurt substitute in tacos and
sauces. It is also rich in calcium and gut-regulating probiotics. To reduce the
amount of added sugar, choose plain yogurt instead of flavored yogurt.
Chia seeds
Like hemp, chia seeds are high in nutritional value. They provide protein, fibre, and omega-3 fatty acids. They can be added to smoothies, made into chia seed jam, used in breads and baked goods. Click here to find out more about the benefits of chia seeds.
Edamame
Edamame is a green soybean. It can be found on the menus of
most sushi restaurants and in the freezer section of supermarkets. They can be
bought with or without the skin. Buy them thawed in their shell to add protein
to salads, chips, and cereals.
green peas
Most people don't think of peas as a source of protein, but they are. Green peas are a tasty side dish and can be added to soups and salads.
Lenses
Lentils are a reliable source of protein, with 9.02 g of
protein per 100 g of cooked lentils. Half a cup of cooked lentils contains 8.95
g of protein.
Chickpeas
Chickpeas, also known as green peas, contain 8.86 g of
protein per 100 g of cooked chickpeas. A reliable source of One cup of cooked
chickpeas contains 14.5 g of protein.
Chickpeas are used as an ingredient in many dishes,
including curries and hummus. Hummus is also an excellent source of protein,
with 8.18 g per 100 g.
Peanuts
Peanuts are very high in protein and contain 25.8 g of
protein per 100 g. 100 g of peanuts contains 7.31 g. Peanut butter is also an
excellent source of protein.
Peanut butter also contains 22.5 g of protein per 100 g.
According to reliable sources, two tablespoons contain 7.2 g.