When people hear that you're a vegetarian, the initial question they would ask you is "How do you build muscle?". The fact is, it is really quite easy to acquire sufficient protein for your body without the need of slaughtering any animals. Protein rich foods are all around you in the vegetarian world if you look carefully. Also, on the upside of it all, these food sources are both calorie and cost effective.
Proteins are made up of 20 types of different amino acids, of that, 9 or 10 have to be created by sources besides the human body. These Important Amino Acids are those that we consume as protein. Experts has shown in research that vegetarian need to have a sufficient amount of amino acids each day, and such vegetarian diet programs contain a wide array of amino acid profiles. Hence, don't worry my fellow vegetarian friends, it means that you're bound to get every one of the necessary proteins out of non-meat sources!
Here is a list of the top eight protein rich foods specialized for a vegetarian eating plan.
1. Green Peas
Foods that belongs in the legume family, for instance green peas, beans and etc., are wonderful supplies of vegetarian protein. One serving of green peas make up of about eight grams of protein, which is the same amount as a cup of milk. Peas are a wonderful fit for Indian style gravy and curry. You may also blend it to produce a pesto together with pine nuts, mint, and organic olive oil to prepare your amazing dish.
2. Chickpeas
Chickpea is another great source of protein from the legume family, made up of about eight grams of protein within just half a serving. Chickpeas are very high in fiber and are low-calorie legumes. These peas are great in salads, purees, and curries of various types; or you might go Middle Eastern with some flatbread and homemade Hummus!
3. Nuts
Since all nut products contain protein and healthy fats, they are a vital part of a protein-rich vegan diet. Warning! Nut products, for example, almonds, cashews, and pistachios comprise of 160 calories along with 5 to 6 grams of protein in every ounce. Therefore, an effective way is always to consume them raw or dry roast them. Peanut butter is a great hit among young children, however, it's not recommended that you choose brands that consist of artificial flavoring and added sugar. You may also produce your own peanut butter by adding some peanuts, one or two drops of oil, a little bit of salt into the mixer and blend them!
4. Beans
Very similar to their legume cousins, different varieties of beans have very high protein content. We will get about 26 grams of proteins from just 2 cups of kidney beans. Beans such as green beans and black beans are also very nutritious too! Add some beans inside your vegetarian salad or cook it with gravy to reap the benefits of their rich protein source.
5. Tofu
Soya beans made a revolution in our little vegetarian world by becoming a major dairy substitute in our diet plan. Foods, for instance tofu, are some of the highest sources of vegetarian protein. In every half cup, there are approximately 20 grams of protein. The very versatile tofu could be crafted into any preference and organisation you want in your food. It can be used as an alternative to dairy cheese inside your pizza.
6. Non-dairy milk
If you are both a vegan and lactose-intolerant, we have got you covered! You may choose your favorite milk alternative from the wide selection available in the market, such as almond milk,, coconut milk, soy milk, rice milk, and also hemp milk. Soy milks consist of around hundred calories per cup, that is similar to skim milk. It is also the richest in protein content, that's about 4 to 8 grams.
7. Chia Seeds
Chia seed has become recognized as one of the most important source of vegetarian protein, as they have the highest source of omega-3 fatty acids. They also consist of more fiber than flax seeds or nuts. It's also a rich in iron, zinc, calcium, and antioxidants. Chia seeds contain 4.9 grams of protein per ounce, which is about two teaspoon. They plump up in contact with moisture, and hence, can make a great jelly like pudding for dessert. They can also be sprinkled over cereal, blended into shakes or stirred into breakfast cereals.
8. Seitan
Lastly, it is a particular meat replacement which you can use in recipes which require an animal protein. Seitan is made out of wheat gluten, which can be seasoned with salt as well as savory flavors. It contains about 36 grams of protein in 1/2 a cup; hence, it can be more protein rich than tofu. As for taste, it can easily replace duck or chicken. So just do it, surprise your friends and relatives with seitan and let them shower you with compliment!
Proteins are made up of 20 types of different amino acids, of that, 9 or 10 have to be created by sources besides the human body. These Important Amino Acids are those that we consume as protein. Experts has shown in research that vegetarian need to have a sufficient amount of amino acids each day, and such vegetarian diet programs contain a wide array of amino acid profiles. Hence, don't worry my fellow vegetarian friends, it means that you're bound to get every one of the necessary proteins out of non-meat sources!
Here is a list of the top eight protein rich foods specialized for a vegetarian eating plan.
1. Green Peas
Foods that belongs in the legume family, for instance green peas, beans and etc., are wonderful supplies of vegetarian protein. One serving of green peas make up of about eight grams of protein, which is the same amount as a cup of milk. Peas are a wonderful fit for Indian style gravy and curry. You may also blend it to produce a pesto together with pine nuts, mint, and organic olive oil to prepare your amazing dish.
2. Chickpeas
Chickpea is another great source of protein from the legume family, made up of about eight grams of protein within just half a serving. Chickpeas are very high in fiber and are low-calorie legumes. These peas are great in salads, purees, and curries of various types; or you might go Middle Eastern with some flatbread and homemade Hummus!
3. Nuts
Since all nut products contain protein and healthy fats, they are a vital part of a protein-rich vegan diet. Warning! Nut products, for example, almonds, cashews, and pistachios comprise of 160 calories along with 5 to 6 grams of protein in every ounce. Therefore, an effective way is always to consume them raw or dry roast them. Peanut butter is a great hit among young children, however, it's not recommended that you choose brands that consist of artificial flavoring and added sugar. You may also produce your own peanut butter by adding some peanuts, one or two drops of oil, a little bit of salt into the mixer and blend them!
4. Beans
Very similar to their legume cousins, different varieties of beans have very high protein content. We will get about 26 grams of proteins from just 2 cups of kidney beans. Beans such as green beans and black beans are also very nutritious too! Add some beans inside your vegetarian salad or cook it with gravy to reap the benefits of their rich protein source.
5. Tofu
Soya beans made a revolution in our little vegetarian world by becoming a major dairy substitute in our diet plan. Foods, for instance tofu, are some of the highest sources of vegetarian protein. In every half cup, there are approximately 20 grams of protein. The very versatile tofu could be crafted into any preference and organisation you want in your food. It can be used as an alternative to dairy cheese inside your pizza.
6. Non-dairy milk
If you are both a vegan and lactose-intolerant, we have got you covered! You may choose your favorite milk alternative from the wide selection available in the market, such as almond milk,, coconut milk, soy milk, rice milk, and also hemp milk. Soy milks consist of around hundred calories per cup, that is similar to skim milk. It is also the richest in protein content, that's about 4 to 8 grams.
7. Chia Seeds
Chia seed has become recognized as one of the most important source of vegetarian protein, as they have the highest source of omega-3 fatty acids. They also consist of more fiber than flax seeds or nuts. It's also a rich in iron, zinc, calcium, and antioxidants. Chia seeds contain 4.9 grams of protein per ounce, which is about two teaspoon. They plump up in contact with moisture, and hence, can make a great jelly like pudding for dessert. They can also be sprinkled over cereal, blended into shakes or stirred into breakfast cereals.
8. Seitan
Lastly, it is a particular meat replacement which you can use in recipes which require an animal protein. Seitan is made out of wheat gluten, which can be seasoned with salt as well as savory flavors. It contains about 36 grams of protein in 1/2 a cup; hence, it can be more protein rich than tofu. As for taste, it can easily replace duck or chicken. So just do it, surprise your friends and relatives with seitan and let them shower you with compliment!
About the Author:
Finding out different protein sources for vegetarian/vegans is important, visit Vegetarian Restaurant Blog Singapore to find out more.
No comments:
Post a Comment