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11 best protein sources for vegetarians and vegans

People who are starting a vegetarian or vegan diet often have a general concern about protein. However, many experts around the world agree that when you prepare a good vegetarian plan, you can provide the nutrition you need. Here are 11 foods with the best sources of protein.

1. Tofu, tempeh

Both foods are derived from soybeans. Soybeans are considered a good source of protein because they provide most of the essential amino acids for the body.

Tofu and tempeh are good sources of protein for vegetarians

Both tofu and tempeh can be used in a variety of recipes, stir-fry-cook-fried are suitable.

2. Lentils

With 18 grams of protein in each bowl of cooked beans, lentils are a great source of protein for vegetarians. Lentils can be used for many dishes such as salad, soup, stir-fry, ..

Each bowl of lentils provides 50% of the recommended daily fiber. In addition, the fiber found in lentils has also been shown to have a beneficial effect on the beneficial bacteria in the colon, promoting a healthy gut.

Lentils are a great source of protein
Lentils are a great source of protein

Lentils also help reduce the risk of heart disease, diabetes, and more.

3. Green beans and most beans

Legumes all contain about 15 grams of protein per cooked bowl. They are also an excellent source of fiber, iron, phosphorus, potassium, and manganese. What’s more, some studies show that a diet high in legumes can lower cholesterol, help control blood sugar, and lower blood pressure. So for vegetarians or vegans, legumes are a great source of protein.

4. Spirulina

Spirulina can be considered the hottest food in 2021. In 2 tablespoons (30ml) of spirulina provides 8 grams of protein, in addition, it also meets 22% of daily iron and thiamin needs. Spirulina also contains trace amounts of magnesium, manganese, potassium and small amounts of most other nutrients the body needs, including essential fatty acids.

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Special spirulina contains nutrition

Phycocyanin – a natural pigment found in spirulina has powerful antioxidant, anti-inflammatory and anti-cancer properties. Moreover, spirulina helps to strengthen the immune system; hypotension; Improve blood sugar and cholesterol. Therefore, you should add spirulina to your vegetarian menu to increase protein sources

5. Amaranth and Quinoa

Amaranth and quinoa provide 8-9 grams of protein per cooked bowl, is a suitable source of protein for vegetarian meals. In addition, amaranth and quinoa are a good source of complex carbs, fiber, iron, manganese, phosphorus and magnesium, which are very good for health, strengthen the blood for people with anemia, low blood pressure.

6. Soy milk

Soy milk is fortified with vitamins and minerals, is a great substitute for cow’s milk, in addition, soy milk also contains a large amount of calcium to strengthen bones for your body.

Soy milk fortified with calcium
Soy milk fortified with calcium

In particular, in 240ml of soy milk contains up to 7 grams of protein, which is an excellent source of protein for your body. You can use soy milk for snacks or desserts after the main meal to increase energy for the body. In addition, a glass of soy milk for breakfast is also a good choice, adding more energy for a working session.

7. Oats and oatmeal

Oats are a delicious, easy protein addition to any diet. Half a cup of dry oats gives you about 6 grams of protein and 4 grams of fiber. Oats also contain a large amount of magnesium, zinc, and phosphorus. Although oats are not considered a complete protein source, they contain higher quality protein than commonly consumed grains such as rice and wheat.

8. Whole grain rice

Whole grain rice contains 1.5 times more protein than other rice grains. A bowl of cooked rice contains 7 grams of protein, in addition to a good amount of fiber, manganese, magnesium, copper, phosphorus and B vitamins. Unlike white rice, whole grain rice has the skin intact. This bran shell contains a lot of fiber, vitamins and minerals.

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Whole grain rice

Before cooking whole rice, you should soak and wash it with water first. This helps to remove arsenic that can accumulate in the bran shell.

9. Chia seeds

Chia seeds come from the Salviahispanica plant, which is native to Mexico and Guatemala. With 6 grams of protein and 13 grams of fiber in 35 grams, chia seeds are a food that is hard to ignore. Furthermore, chia seeds contain trace amounts of iron, calcium and magnesium as well as omega-3 fatty acids, antioxidants and other beneficial plant compounds.

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Chia seeds

10. Nutritious nuts

In vegetarian and vegan cuisine, nuts are very popular and are considered to contain many nutrients that are optimal for health. Especially for every 28 grams, there are 5-7 grams of protein, depending on the type of nut.

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Special nuts contain a lot of protein

Nuts are also a great source of fiber and healthy fats. In addition, the seeds also contain iron, calcium, magnesium, vitamin E and some B vitamins.

11. Protein-rich fruits and vegetables

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Fruits that contain protein

The green vegetables with the most protein include: broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and sprouts. They contain about 4-5 grams of protein.

Fresh fruits are generally lower in protein than vegetables. The ones that contain the most include: guava, cherry, strawberry, raspberry, banana.

A typical vegetarian diet can easily accommodate protein intake. Vegetarians should get protein from a variety of plant sources, including legumes, soy products, whole grains, nuts, and seeds. Besides, before and during the practice of vegetarianism, it is necessary to regularly learn and update information to avoid making mistakes that affect health.

Emilia Chaney
Emilia Chaneyhttps://agrisearch.net
My name is Emilia Chaney. I'm a social girl from Romania with a big smile and 3 passions: Agriculture, Travel and Social Media. I try to make this blog practical, full of great advice and inspiring ideas.

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