The best sources of vegetable protein
Getting protein without dairy or meat can help you stay lean 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 a longer period of time with fewer calories without feeling like snacking.
Meat is one of the primary sources of protein. However, this is not the only way to achieve it. That’s why we now introduce you to 14 sources of plant protein, along with tips on how to add them to your diet.
Before you look at them, note that women should get about 46 g of protein a day, while men should get 56 g of protein a day.
1. Green peas
Legumes are a good source of vegetarian protein. A cup of green peas contains seven.9 g of vegetable protein, about the same as a cup of milk.
If you don’t like them, you can incorporate them in a pesto sauce mixing them with toasted pine nuts, fresh mint, olive oil and parmesan.
Most cereals have a small amount of protein. However, its high presence in quinoa can be highlighted with more than eight g per cup. Besides this, it is the source of protein par excellence because it includes the 9 essential amino acids that the body needs for development and repair, but it cannot generate on its own.
You have no excuse for not including quinoa in your diet because it is very versatile. You can make salads, sauté it with vegetables, add sugar and eat it with fruit for breakfast, etc.
3. Nuts and dried fruit
To a part of protein, they have healthy fats. So, adding nuts and dried fruit to your diet is essential.
Almonds, cashews 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 perhaps salt. On the other hand, avoid those that have hydrogenated oils or a lot of added sugar.
There are many varieties of beans. A common feature is its high amount of vegetable protein. 2 cups of beans have about twenty-six g.
With just half a cup of chickpeas, you get seven.3 g of vegetable protein. In addition to this, they are very advantageous because of their high fiber content and low calories.
Can you add them to salads, mash chickpeas, make hummus?
6. Tempeh and tofu
Groceries made from soy are certain higher sources of vegetable protein. This is the case with tempeh and tofu, as they have about fifteen and twenty grams per half cup respectively.
Get your soya portions the way they appear in nature, directly from the soya pod.
One-half cup contains eight.4 grams. It can be served hot or cold, sprinkled with salt. Try adding them to salad or pasta.
8. Green leafy vegetables
Vegetables do not have as much protein as legumes or nuts. However, they are rich in fiber and have a number of antioxidants.
Two cups of raw spinach, for example, have two.1 grams of protein, and one cup of chopped broccoli contains eight.1 grams.
You can also eat hemp milk, which in addition to this, we can highlight that it contains fewer calories than skimmed milk.
Also, you can buy hemp seeds with which. in just three tablespoons you will get ten g of protein.
With these seeds it’s 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 shakes.
11. Sesame, sunflower and poppy seeds
The high vegetable protein content of sunflower seeds at 7.3 g per quarter cup is noteworthy. Now we find the sesame and poppy seeds with five.4 g. One way to incorporate sunflower seeds into 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 g 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 only for lactose intolerant people. There are many varieties of lactose-free milk. Avoid those with a high sugar content and added flavors. For example, soy milk has 100 calories per cup, while skim milk has 80 calories per cup, although soy milk has a higher protein content. With what it does to other flavored varieties they can get even more calories.
It should be noted that soy, rice, hemp and almond milk are the alternative options that have more vegetable protein.
14. Cocoa powder, unsweetened
You’ll probably just find out you can get protein from chocolate.
The sugar-free cocoa powder for making hot chocolate contains 1 g of protein per tablespoon. It may be too bitter for your taste. That’s precisely why we’re considering adding calorie-free sweeteners.