Top 10 Vegetarian Protein Sources | Veg Protein
Top 10 Vegetarian Protein Sources | Top 10 vegetable Proteins
Proteins are the building blocks of life. Protien act as the foundation 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 also 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 i.e the building blocks of protein. There are 20 different amino acids that combines to form protein. Among these 20 amino acids, nine are called essential amino acids. Our body cannot produce these essential amino acids on its own. We need to provide them through food. A complete protein must contains 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 a perfect food. Quinoa looks like cous cous, 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 good for making snacks. There are lots of products which derive from soy beans like soy sauce, soya bean oil, soya chunks etc… half cup of Soya beans contain 10 gm protein.
Seitan is a popular protein source for 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 butter like peanut and almond butter are also a good way to get protein.
It is also known as garbanzo beans, which are used in 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 high in fiber and low in calories.
6. Leafy greens
Vegetables don’t have much protein as legumes and nuts, but some do contain significant amounts of antioxidants and heart-healthy fiber. Wide variety of leafy greens provide good amount of amino acids.