Proteins are known as building blocks of life as they break down into amino acids of which depends the growth and regeneration of cells.
Also, proteins need more time to digest and so you will feel satiated longer with far fewer calories, which is suitable for all people with overweight. You probably know that the animal products meal, eggs and dairy products are excellent sources of protein, but they can also be full of fat and cholesterol. What you don’t know is that the meat is not necessary to add a sufficient amount of protein in your body.
We introduce you the top 10 sources of protein for vegetarians and the best protein foods for vegetarians.
Protein sources for vegetarians
Legumes are an excellent source of protein with plant origin, so the peas is no exception. A cup of peas has about 7.9 grams of protein, which is almost identical to a cup of milk. By comparison,
women need about 46 grams of protein per day, while men need about 56.
If you don’t like peas (they are the best sources of protein for vegetarians, so think about it) as a side dish or a main meal, try to grind it in pasta sauce. You’ll get it by putting the boiled peas in a blender, mix with some nuts, olive oil, garlic and parmesan cheese, and then serve it with integral pasta.
Most grains contain a small amount of protein, but not and the quinoa. Quinoa has more than eight grams of protein per cup, including all 9 essential amino acids needed by the body for recovery and development. Therefore, these grains are considered as “perfect protein”, which is also extremely satisfying.
Add it to soups, or mix it with various vegetables and so make an interesting and tasty salad.
All nuts contain healthy fats and protein, which makes them a valuable part of the vegetarian and vegan food. However, because they are highly caloric, choose those that are not fried in oil, but fresh or dry roasted.
There are many different sorts of beans – black, white, red… but they all have a common protein content. Two cups of beans have about 26 grams of protein. Prior to use, it’s recommended to leave them over the night submerged in water, and then cook them as you love the most, but there is nothing wrong with the beans from a can.
Chickpea are an excellent ingredient of salads, ideal snacks and good raw material to spread humus. They contain even 7.3 grams of protein in just half a cup, and are rich in fiber.
The food made from soybeans is one of the best protein sources for vegetarian: tofu for example contains about 20 grams of protein in just half a cup.
7. Green leafy vegetables
Vegetables have not nearly as much protein as legumes and nuts, but the amounts they contain are still significant. They come also with high level of fiber healthy for the full body.
If someone eats a lot of vegetables, he’ll definitely get a lot of amino acids along. For example, two cups of raw spinach contains about 2.1 grams of protein, and a cup of finely chopped broccoli 8.1 gram.
8. Sesame, popcorn and sunflower
Don’t throw away the popcorn as a powerful addition in your diet. Most are high in protein and healthy fats. Looking from percentage’s view, sunflower seed has the most protein – 7.3 grams per quarter cup, followed by sesame seeds and poppy at 5.4 grams for the same amount.
Add popcorn to bread, or mueslis, and you can always snack something when you feel hunger.
9. Alternatives of milk
Alternatives of milk are not only for those who are lactose intolerant; they are an excellent addition to any diet.
Soy milk has the most protein – 4.8 grams per 200 grams, and almond, hemp and rice milk have one gram of protein per cup.
10. Unsweetened cocoa powder
A single tablespoon of unsweetened cocoa powder, such as used for making cakes, contains about one gram of protein. The powder is naturally bitter, but you can add it to many dishes and healthy sweets.