Top 5 Sources of Vegetarian Protien

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Five Sources of Vegetarian Protein

Whether you’ve been a vegetarian for years or are giving it a thought for the first time, the most common question you’ll get about your diet is, “where do you get your protein?” Instead of drawing a blank, get prepared for this situation and impress your audience with a solid answer.Here are some facts you can share:

Most of us are aware that protein has an important roll in our bodies, but you may not know why. Made up of amino acids (oxygen, nitrogren, carbon, and hydrogen), protein is the nutrient responsible for growing new cell and building and repairing tissue. However, contrary to popular belief, we don’t need to consume that much of it to be health. The average requirement of protein is only about 5 ounces a day, or about 5% of your daily caloric intake. It may also surprise you to hear that too much protein can actually damage your bones and organs, and that reducing the amount of protein in your diet can give you more energy, put your digestive system at ease, and protect your immune system.

A common misconception is that meat is the best source of protein. Consider the following animals: gorillas, cows, elephants – all of them are vegetarians! While you probably aren’t aiming to have their body types, they are great examples of how big and strong a living creature can be on a plant based diet. While animal products contain large amounts of protein, they are also high in cholesterol and saturated fat, which can lead to heart disease, cancer, and diabetes. The plant based diet is low in fat, free of cholesterol, and full of fiber.

Almost every plant contains protein, though some have more than others. Luckily, we do not need to get all amino acids from one source, so eating a varied vegetarian diet will result in a complete balance of protein. Here are some excellent foods that you can depend on to keep your body fit:

1. Beans contain more protein than any other vegetarian source, and they are high in fiber so you’ll feel full hours after eating them. There are countless varieties, the most popular being black, pinto, kidney, chickpeas, lentils, split peas, and soy.

2. Whole grains are a great compliment to beans, and together they pack a protein punch into your diet. Rice is always a great choice, but give quinoa a try. While quinoa is technically a seed, it contains more protein than any other grain. Check out barely and millet, and keep in mind that even popcorn contains protein!

3. Nuts are also very high in protein – one ounce of almonds has the same amount as one ounce of steak (6 grams)! Enjoy your favorite nuts raw, salted, roasted, seasoned, or in butter form.

4. Seeds are a great addition to any meal – simply sprinkle them on top or mix them in to add an extra boost of protein to your dish. Flax, pumpkin, and hemp seeds are not only rich in essential amino acids, but contain other important nutrients like omega-3s, iron, and fiber.

5. Green vegetables. There’s a reason Popeye was obsessed with spinach – he wanted to maintain his big biceps! Other veggies with high protein content are: broccoli, kale, green beans, asparagus, and watercress.

Categories: Healthy Eating, Nutrition | Tags: , , , , , , , , , , , | 3 Comments

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3 thoughts on “Top 5 Sources of Vegetarian Protien

  1. Abigail Carlisle

    Thanks for this great summary of info! I have been asked the “protein” question quite often lately! My task now is to translate this info to Thai so that I can share it with my Thai loved ones who have been asking me about protein!
    As I’m sure you know, it’s important for ALL of us to be informed and aware of proper nutrition – whether we’re vegetarian or not. When I am asked the protein question, I like to take the opportunity to remind my friend/family member that nutrients like fiber, folate, vitamin C, potassium, antioxidants, etc. are also very important – especially for those who have a diet low in plant foods. ❤

    • Hey Abi, I thought you’d be fluent in Thai by now! Its all a balance isnt it, but I think dropping animal fats is a good things alround, otherwise eat as many different colours and textures as possible (especially greens and that wonder thing Kale!) You do have plenty of great tofu over there (lucky you, we need to drive 45 mins to get ours) and my goodness, Ive just remembered the incredible stalls in Chang Mai. Happy days indeed A. Take the finest care. Come to Wales soon. Peace and Love, lee and janex

  2. Pingback: Raw Vegan Lasagne with Avocado and Lemon Ricotta (Gluten-free) | the beach house kitchen

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