Originally posted August 1, 2017.
For you to be considered healthy, you have to eat 0.8 grams of protein for every kilogram of your body weight. Bodybuilders and athletes, on the other hand, require around 2 grams of protein for every kilogram of their body weight. But in the case of vegetarians, they usually have trouble in getting the suggested protein amount that the body needs. Although there are a lot of good substitutes for meat available on the market right now, many of them are highly process, with some containing harmful ingredients. The best protein rich foods for vegetarians are those that are either unprocessed or minimally processed. Protein plays a crucial role in supporting your body for it to function properly. It also stimulates red blood cells productions and promotes the repair and growth of body tissue.
To help you get your require protein amount while following your vegetarian diet, here are some foods that you might want to add to your meal plan.
Beans
Beans can be a wonderful primary protein source for vegetarians. The healthiest and most popular types of beans include lentils, black beans, kidney beans, haricot beans, butter beans, split beans and chickpeas. These are also rich in antioxidants, complex carbohydrates and fiber. You can get 7 to 10 grams of protein for every half cup of these cooked beans. These veggies can be compared to meat as far as calories are concerned. Beans are good support for losing weight and can also help in improving digestion.
Quinoa
Among the best protein rich foods for vegetarians is quinoa, which is actually a complete protein. It means that this contains all the 9 essential amino acids. A single cup contains 8 grams of protein. The texture of quinoa is similar to that of rice. It has almost twice as much fiber content compared to most grains. This is also a good source of iron, lysine, magnesium, riboflavin or vitamin B2 and manganese.
Dried Seaweed
Its protein content is higher than that of milk, chicken, meat as well as other animal protein sources. Based on studies, it was revealed that seaweed is also a complete protein, not like majority of the edible land plants. It is primarily made up of unsaturated fatty acids and this contains around 55% dietary fiber.
Nuts
Nuts have high protein content as well as healthy monounsaturated fats. For every 100 grams of it, you can get 25 grams of protein. A nutritional power food, nuts are packed with minerals, antioxidants, omega 3 fatty acids and vitamins. Consuming nuts regularly can lower your cholesterol level, prevent coronary artery disease and lessen the chances of prostate, breast and colon cancers.
Seitan
This famous substitute for meat is being processed from the wheat gluten. This can be marinated at home or you can buy the seasoned one. This contains more than 31 grams of protein for every 3 ounces. Also among the protein rich foods for vegetarians, this is called wheat meat. In both quality and quantity, this food’s protein content is the same with that in beef.
Featured images:
Aaron Smith is a vegeteranian and fitness lover. With more than 5 years of experience in health industry, he contributes to WannaPasta where he shares his recipes and tips.
Comments