Proteins are the building blocks of our organism. They break
down into amino acids in the body that help cell repair and growth. You
probably know that animal products such as dairy, eggs and meat are fine
sources of protein. But they can also be high in cholesterol and saturated fat.
And what about meat haters or even vegetarians? They do not take any of these
protein full foods. Does it mean they cannot receive the essential amount of
protein? Of course not. What you should know is that you do not need to eat
cheese or meat to get enough protein. Here are 10 good vegan sources, taking
longer than carbohydrates to digest, helping you feel fuller on fewer calories
for longer. Just add them to your diet today.
Legume family foods
They are good sources of vegetarian protein with no
exception: One cup contains 8 grams—about the same as one cup of milk. If you
do not like peas like a side dish, try blending them along with Parmesan
cheese, fresh mint, olive oil, toasted pine nuts and serve over linguine. Sure
it will become one of your all-time favourite meals without meat.
Quinoa
Most grains contain a very little amount of protein, but
quinoa—it is a seed—is unique because it contains more than 7 grams per cup,
including all those essential amino acids that the body needs for repair and
growth, but cannot produce on its own. Because of that, quinoa often is called
as a perfect protein. You can add quinoa to vegetarian chili or soup during
winter, or serve with fruit and brown sugar as a hot cereal on breakfast, or toss
with a vinaigrette and vegetables to make a fresh summer salad.
Nuts and nut butter
All nuts can be a valuable part of a plant-based diet
because of containing both protein and healthy fats. But because pistachios, cashews and almonds are high in calories- 150 calories and 6 or 7 grams of
protein per ounce—choose ones that are dry roasted or raw. Almond butter like
nut butters, and peanut, are also a great way to get protein. Instead of
choosing ones with lots of added sugar or hydrogenated oils look for ones with
as few ingredients as possible. Just salt maybe and nuts.
Beans
There are many different kinds of beans— white, black,
heirloom, pinto, and so on. One thing that all beans have in common is their
high level of protein. For example, two cups of kidney beans contain about 27
grams almost the same as a Big Mac containing 25.5 grams. If you are lazy to
buy dried ones needing soaking for overnight before cooking, that is not a
problem. It is also perfect and even much easier to buy them canned, and then
heat them up over the stove after rinsing them.
Garbanzo beans
These legumes also known as chickpeas can be pureed into a
hummus, tossed into salads, or salted and fried as a crispy snack. Just toss a
can of garbanzo beans in the blender with some tahini and some herbs or walnut
oil and it is ready to go.
Edamame
Not keen of meat substitutes? Get your dish served of soy
the way it appears in nature: still in the pod straight from the soybean. Per
half cup of boiled edamame contains 8 grams of protein and can be served cold
or hot and sprinkled with salt.
Chia seeds
The same plant that is used to make Chia Pet products is an
easy way to gain protein and fibre to almost all recipes. They take on a
gelatinous texture and plump up while soaked in a liquid, forming a rich treat
like creamy pudding.
Leafy greens
Vegetables do contain significant amount of protein along
with lots of heart-healthy fibre and antioxidants. If you eat a lot of
vegetables and a wide range of different types of vegetables you will certainly
add up a good amount of amino acids.
Hemp milk
It is also a dairy-free product that can add protein to your
diet, and it is much lower in calories than skim milk.
Seitan
Looks like duck meat and tastes like chicken. It is loaded
with protein made from wheat gluten, seasoned with salt and savoury flavours.
It can be popular meat substitute for vegetarians.
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