The best sources of vegetable protein
Obtaining protein without resorting to dairy or meat, can assist you in keeping you thin and healthy.
Proteins are broken down in the body as amino acids that promote cell development and repair. Another advantage of protein is that it takes longer to digest, so you’ll feel fuller over time with fewer calories without feeling like snacking.
Meat is one of the primary sources of protein. However, it is not the only way to get it. That’s why we’re now presenting 14 sources of vegetable protein, plus tips on how to add them to your diet.
Before looking at them, note that women should get about 46 g of protein a day, at the rate that men get fifty-six g.
1. Green peas
Legumes are a good source of vegetarian protein. A cup of green peas contains 7.9 g of vegetable protein, about the same as a cup of milk.
If you don’t like them, you can add them to a pesto sauce by mixing them with roasted pine nuts, fresh mint, olive oil and parmesan.
Most cereals have a small amount of protein. However, we can highlight its high presence in quinoa with more than eight g per cup. In addition to this, it is the protein source par excellence in that it includes the 9 essential amino acids that the body needs for development and repair, but cannot generate on its own.
You have no apology for not including quinoa in your diet as it is very versatile. You can make salads, sauté it with vegetables, add sugar and eat it with fruits for breakfast, etc..
3. Dried fruit
To a part of protein, they possess healthy fats. So, incorporating nuts and dried fruit into your diet is essential.
Almonds, cashew nuts and pistachios, for example, have one hundred and sixty calories and five or six grams of protein per fruit. Choose varieties that are raw or dry roasted. Also, choose the brand with as few ingredients as possible, just nuts and maybe salt. On the other hand, avoid those with hydrogenated oils or a lot of added sugar.
There are many varieties of beans. A common characteristic is its high amount of vegetable protein. 2 cups of beans have more or less twenty-six g.
With just half a cup of chickpeas, you’ll get 7.3 g of vegetable protein. In addition to this, they are very advantageous for their high fiber content and low calories.
You can add them to salads, make chickpea puree, make hummus?
6. Tempeh and tofu
Foods made from soy are certain higher sources of vegetable protein. This is the case of tempeh and tofu, insofar as they have more or less between fifteen and twenty gr per half cup respectively.
Get your soy portions the way they appear in nature, directly from the soy pod.
Half a cup contains 8.4 g. It can be served hot or cold sprinkled with salt. Try adding them to the salad or pasta.
8. Green leafy vegetables
Vegetables don’t have as much protein as legumes or nuts. However, they are rich in fiber and possess a number of antioxidants.
Two cups of raw spinach, for example, have 2.1 grams of protein, and a cup of chopped broccoli contains 8.1 grams.
Hemp can be found in certain cereals and mixtures of indicio. you can also ingest hemp milk, which in addition to this, we can highlight that it contains fewer calories than skim milk.
In addition, you can buy hemp seeds with which. in only three spoonfuls you will obtain ten g of protein.
With these seeds is an easy way to add protein to your diet.
Chia seeds have fourteen percent protein. These can be added to salads, to iogur, mixed in milkshakes.
11. Sesame, sunflower and poppy seeds
The high vegetable protein content of sunflower seeds should be highlighted with seven.3 g per quarter cup. Now we find the sesame and poppy seeds with 5.4 g. One way to add sunflower seeds to your diet is to incorporate them into a vinaigrette sauce.
Seitan is generated from wheat gluten.
With only half a cup of seitan you get thirty-six grams of protein. It can be incorporated into any recipe that requires poultry meat, since it resembles duck meat, although it tastes like chicken.
13. Lactose-free milk
Alternative milk options are not just for lactose intolerant people. There are many varieties of lactose-free milk. Avoid those that have a high sugar content and added flavors. For example, soy milk has one hundred calories per cup, while skim milk has eighty calories per cup, although soy milk is composed of a higher protein content. With what it does to other flavored varieties they can get even more calories.
It should be noted that soy milk, rice, hemp and almond are the alternative options that have more vegetable protein.
14. Sugar-free cocoa powder
You’ll probably finish discovering that you can get protein through chocolate.
The sugar-free cocoa powder for making hot chocolate contains 1 g of protein per tablespoon. It’s possible it’s too bitter for your taste. It is precisely for this reason that we propose to add calorie-free sweeteners.