Protein-rich foods are a general interest for most of the vegans and vegetarians. Anyhow, according to studies, one can manage their protein-rich diet with proper planning. As you know, certain foods are rich in protein than others.
High protein foods support weight loss, muscle strength, and satiety. Recently, people are converting to a vegan or vegetarian diet due to various reasons. Hence, The transformation will be easy with the availability of veg nutritious food.
According to the academy of nutrition and dietetics, vegan and vegetarian food can supply all the nutrients. Required for children, adults, and pregnant women as well. As you know, the body needs proteins. And they are the build-up of amino acids.
For non-vegetarians, it is easy to gain the amino acids required for the body. On the other hand, others should consume a range of products to get protein.
List of protein-rich foods:
Lentils and pulses:
- Lentils are a great source of protein. In addition to that, they serve fiber, iron, and potassium as well.
- 1 cup of cooked protein gives 18 gms of protein. Above all, that is free of sodium and saturated fat.
- Similarly, the fiber in the lentil feeds the good bacteria and encourages a healthy gut.
- Chickpeas and different beans like black, pinto, kidney come under pulses.
- They are a good source of fiber, iron, folate, phosphorus, potassium, manganese, and low in fat as well.
- Include them in your diet for more protein content. Research shows that 1 cup of cooked beans gives 15 gms of protein.
- Seitan is the trusted protein source for vegans and vegetarians.
- It is produced from wheat and called wheat meat or wheat gluten.
- It is a rich source of selenium and has small amounts of calcium, phosphorus, and iron.
- This is the best alternation for meat.
Tofu, tempeh, and Edamame:
- Soya is the best source of protein in a plant-based diet. It serves all the amino acids needed for the body.
- Immature soya beans are Edamame. They should be boiled before consumption. 1/2 cup of edamame contains 8.5 g protein.
- Tofu is the soybean curds and 1/2 cup has 10 g of protein. Above all, it doesn’t have a flavor of its own.
- likewise, Tempeh is produced by cooking and pressing the mature soybeans. In addition to that, it gives a slightly nutty flavor.
- Grains like Spelt, teff, einkorn, barley, sorghum, farro, oats, wheat, ragi are the ancient grains.
- Teff emerged from annual grass and that is gluten-free. Spelt is a type of wheat.
- Ragi and oats are popular for their recipes like ragi dosa and oats Upma. Moreover, include them in your diet for protein.
- These grains are a wonderful alternative for rice and wheat.
- Seeds are less in calories and more in fiber and omega 3 fatty acids.
- Chia seeds provide 2g of protein for 1 tbsp. They can be used in smoothies, almond milk, and they can be served as breakfast as well.
- Hamp seeds have more protein than chia seeds and flax seeds. above all, it supplies 10 gms of digestible protein for 1 ounce.
- Sunflower seeds 3.3 gms for 100 calories. Similarly, they are useful in soups, porridge, corn flakes.
- Nuts are the pack of unsaturated fatty acids, and protein. They make you full faster and longer.
- Moreover, they help to lower the BMI and to maintain blood sugar levels.
- Almonds are great for skin and eyes. They add 16.5 gms of protein and vitamin E too.
- Peanuts support heart health and peanut butter makes a yummy and healthy snack.
- Spirulina is blue-green algae and definitely a powerhouse. And it contributes 8 gms of full protein.
- Along with that, it has proper amounts of magnesium, riboflavin, iron, potassium, and essential fatty acids.
- Besides, the health benefits include a stronger immune system, reduced blood pressure, and cholesterol levels.
- Not only that, it has a natural pigment called phycocyanin and it has anti-inflammatory and anti-cancer elements.
- Quinoa is a complete protein-rich food and cooked quinoa supplies 8g protein per 1 cup.
- This is a wonderful source of nutrients like fiber, iron, manganese, and magnesium.
- Add foods like quinoa to your menu to add more protein to your diet. Quinoa is the best alteration for rice and goes well with salads also.
- This is originated from Saccharomyces cerevisiae yeast and it is available as yellow powder or flakes.
- Nutritional yeast is a great source of copper, manganese, magnesium, zinc, and all B vitamins.
- It serves 14 g of protein and 7 gms of fiber to the body.
Green peas are a common protein source for vegan and vegetarians. Likely, this is mostly used as a powder in protein powders. 1 cup of cooked peas provides 9 gms of protein.
As you know, green peas are the pack of copper, zinc, phosphorus, iron, magnesium and B vitamins. Peas can be used in soups, salads, and yummy rice recipes.
Amaranth is rich in protein and gluten-free. The calcium in Amaranth supports bone health and fiber promotes digestion. This gives a nutty flavor and used in cooking as powder form.
They are produced from steamed wheat kernels or berries. And need to be dried, barn removed before grounded. Above all, wash and rinsed thoroughly before cooking. It cooks quickly too. This is famous in tabbouleh.
Ezekiel bread and bread from sprouted grains:
This is the best alternative for bread and made from whole grains and legumes. Like Barley, wheat, lentils, millets, spelled, and soybeans. As you know, sprouting increases the nutrients in grains and legumes.
Similarly, sprouting rise the amino acid levels like lysine. This leads to rising the overall protein content.
on the other hand, try sandwiches and bread toast with this bread, so you can increase the protein intake.
Freekeh comes from immature durum wheat. And it is in olive green color with nutty and smokey flavor. In addition to that, it supplies more protein and fiber than white rice and rivaling quinoa. Often, this is used in Mediterranean and North African cuisines.
Rice, barley, and oats:
Barley is famous for beer making. But it is popular for its fiber and protein content also. They are available as hulled or pearled. 1/4 cup provides 15 g of protein and 8 g dietary fiber.
The trademark of oats is Beta-glucans, soluble and insoluble fiber. Furthermore, they show a balance of carbs, protein, and fat. So, it is called as a whole grain. They are instant oats and old fashioned oats available in the market. Enjoy tasty recipes with oats and add more protein to your diet too.
Everyone knows that different kinds of rice are available, so texture, taste and nutritional value depend upon your choice. Basically rice is endosperm and 1 cup of cooked rice supplies 7 g of protein along with fiber and B vitamins.