Top 10 Vegetarian Protein Sources | Veg Protein
Top 10 Vegetarian Protein Sources | Top 10 vegetable Proteins
Proteins are the building blocks of life. They are one of the building blocks of body tissue, and even work as a fuel source for proper development of the body. When digested, proteins break down in to amino acids. The main sources of protein include meats, dairy products, fish and eggs. But a well planned vegetarian diet can provide all the protein you need. Certain plant foods contain significantly more protein than others. Higher protein diets can promote muscle strength, satiety and weight loss.
Complete protein are amino acids, the building blocks of protein. There are 20 different amino acids that form protein. Among these 20 amino acids, nine are called essential amino acids. The body cannot produce these essential amino acids on its own. We need to eat them because we cannot make them ourselves. A complete protein must contain all nine of these essential amino acids in equal amounts.While protein is essential to growth, building muscle, the immune system, heart and respiratory functions, meat free protein has the benefit of generally being lower in calories and fat than the animal variety. There are a lot of tasty, meat free sources of protein that also pack additional health benefits.
Top 10 Vegetarian Protein Sources
Quinoa is one of the greatest protein sources for vegetarians. It is also high in iron, fiber and magnesium, which makes it the perfect whole food. Quinoa looks like couscous, so it is versatile to make muffins, fritters, cookies and breakfast casseroles. Each 100 gm of quinoa contain 14g protein and 64g carbohydrate.
Soy beans are one of the greatest source of protein for vegetarians. These are a great addition to any salad, side dishes and are great for snacks. There are lots of products which derive from soy beans like soy sauce, oil, soya chunks etc… It contains 10 gm protein in half cup of soya beans.
Seitan is a popular protein source for many vegetarians. It is made from gluten, the main protein in wheat. Unlike many soy based mock meats, it resembles the look and texture of meat when cooked. It is also known as wheat meat or wheat gluten. It contains about 25 grams of protein per 3.5 ounces. Seitan can pan-fried and even grilled.
4. Nuts and nut butter
All nuts contain both healthy fats and protein, making them a valuable part of a plant based diet. Nut butters, like peanut and almond butter are also a good way to get protein.
It is also known as garbanzo beans, these legumes can be tossed in to salads, fried and salted as a crispy snack, or pureed in to a hummus. They contain 7.3 grams of protein in just half a cup, and are high in fiber and low in calories.
6. Leafy greens
Vegetables don’t have nearly as much protein as legumes and nuts, but some do contain significant amounts – along with lots of antioxidants and heart-healthy fiber. A wide variety of different types of amino acids provide a good amount of amino acids.
Lentils make a healthy alternative to animal sources for protein. They are not a complete protein food because they do not contain all nine essential amino acids. One cup of boiled lentils contain 18 grams of protein. They also contain fiber, iron, potassium, phosphorous, zinc, folate and niacin. Lentils belong to the legume family and come in different shapes, sizes and colors. They provide energy, reduce the risk of heart disease, help to maintain body weight and keep the digestive system healthy.
8. Kidney beans
Kidney beans are an excellent source of protein. They contain all the nine amino acids, but they are a little short on methionine, a proteinogenic amino acid. So they are not a complete protein. In addition to protein, they are a good source of fiber, iron, folate, magnesium, potassium, zinc and vitamins K and B6. They are low in fat and cholesterol. Kidney beans should be soaked in water for several hours before cooking. These healthy beans aid weight loss, regulate blood sugar, keep the digestive system healthy and prevent cardiovascular disease by lowering cholesterol.
9. Chia seeds
Chia seeds are a good option for protein source for vegetarians. Two table spoons of chia seeds provide 9.4 grams of protein. The seeds are also one of the best plant source of omega -3 fatty acids. They are also the power house of fiber, iron, calcium, zinc, manganese, magnesium and phosphorus. They help to improve digestion, treat anemia, make you energetic, regulate blood sugar, prevent premature aging signs and boost brain power.
10. Hemp seed
This seed contains significant amounts of all nine essential amino acids as well as plenty of magnesium, zinc, iron and calcium. They are also a rare vegan source of essential fatty acids, like omega-3s which can help to fight depression.