Best Protein Foods For Vegetarians! Top 12 Best Food List
Hello, Beautiful People in this article I will tell you Best Protein Foods For Vegetarians, also I have given some food names hope you defiantly enjoy.
Proteins are called the building blocks of the human body. Each cell of our body has protein. Our hair and nails are mainly made of protein. The structure of proteins is based on a chain of amino acids.
The name Protein comes from a Greek word- Proteos. The importance of this element is huge in our diet. Protein is a macronutrient that we need relatively more than minerals and vitamins in food to stay healthy.
Now since our body does not store protein, it has no reservoir to bring from in case of insufficiency. Therefore we must eat protein-rich foods daily. A protein-rich diet helps in speedy recovery after exercise, reduces muscle loss, builds lean muscle, healthy weight maintenance.
During digestion protein foods are broken into amino acids. Amino acids are essential elements to keep us healthy. There is a sufficient amount of protein in animal-sourced non-vegetarian food. Here we will discuss vegetarian foods that are good sources of protein.
- Firm Tofu:- Tofu is made from soybeans. Soybeans are soaked, boiled, and crushed into a liquid with a coagulant. The Tofu making process is much like cheese making. Many say that tofu was discovered in China some 2,000 years ago. That time fresh soy milk was mixed with nigari. Nigari is the remained extract seawater after the salt has been extracted. It is high in protein and has all the essential amino acids we need. This food provides fats, a wide variety of vitamins and carbs. 100-gram tofu serves 8 grams protein, 2 grams carbs, 1 grams fiber, 4 grams fat.
2. Lentils:- Boiled lentils contain 9-gram protein in every 100 grams of serve. These are actually the edible lens-shaped seeds of the legume family. Lentils are widely used in Asian and North African dishes. The best quality Lentils are grown in Canada these days. Lentils are available in various colors like brown, green, yellow, reddish-yellow, black. Each kind of lentil has an individual composition of phytochemicals and antioxidants. This is an inexpensive item full of nutrition. Lentils are packed with vitamin B, potassium, Zinc. It contains 25% of protein and comes as an alternative to meat for vegetarian people. one cup of lentils on your plate comes with 40-gram carbs, 18-gram protein, 0.8 grams fat, 15 grams fiber.
3. Yogurt:- yogurt is a delicious dessert to have at the end of your lunch. Yogurt is made by adding healthy, living bacteria to milk. Natural yogurt is thick and white in color. In 100-gram of plain yogurt gives you almost all nutrients you look for. Yogurt has vitamin B12, calcium, phosphorus, riboflavin. Yogurt is a source of complete protein as it provides the essential amino acids.
4. Cottage Cheese:- It’s a low-calorie cheese often recommended in a healthy diet. Cottage cheese is rich in protein and has the essential nutrients for us. Sportspersons widely use this food in their diet to keep their body weight maintained. It’s a white, soft, creamy fresh cheese with a very mild flavor. Cottage cheese is made from pasteurized cow milk. A cup of low-fat cottage cheese includes 163 calories, 28 grams of protein, 6.2 grams of carbs, 2.3 grams of fat. Besides these, it has Phosphorus, sodium, vitamin B12, selenium, calcium, riboflavin, folate, etc.
5. Green Peas:- Green peas have a fair amount of fiber, antioxidants, and high nutrition values. Some say green peas have antinutrients and cause bloating. It is actually small, spherical seeds from the legume family. It is low in calories and high in fiber. A half-cup green pees have 62 calories, 11-gram carbs, 4 grams protein, 4-gram fiber. It has vitamin A, Vitamin K, Vitamin C, Thiamine, folate, iron, and manganese. The high protein content of green peas makes it a unique source of plant-based protein food. Eating protein helps to increase some appetite-reducing hormones in the body.
6. Pumpkin seeds:- Pumpkin seeds are a good source of unsaturated fat and protein. These seeds contain antioxidants such as carotenoids and vitamin E. Antioxidants reduce inflammation and saves body cells from harmful radicals. There is a 19-gram protein in 100 grams of pumpkin seeds. It is good for bone health. The nutrients in pumpkins help to cure type 2 diabetes. A diet that includes a mixture of flax & pumpkin seeds does good for diabetic patients. It is also good for heart health.
7. Peanut Butter:- In every 100 grams of peanut butter, there are 25 grams of protein in it. Peanut butter is a popular food and known for its high protein content. It is used in bread, snacks, rice, curry, and all other food items. Therefore adding this to your daily diet is an easy way to consume protein. It is a less expensive, affordable protein-rich item for vegetarian people. Though it is high in calories. 2 tablespoon of peanut butter comes with 190 calories, 16-gram fat, 140-gram sodium, 8-gram carbohydrates, 2-gram fiber, 3-gram sugar.
8. Mushroom:- Mushroom is a delicious dish that is low in calories and rich in protein, fiber, antioxidants. It contains 3.1 grams of protein per 100 grams. The best thing about mushroom is that it is a fat-free food. This edible fungus with several nutrients is a heart-healthy food.
9. Quinoa:- Quinoa is a popular plant-based protein food. It is gluten-free, high in protein, and contains sufficient amounts of 9 essential amino acids. Quinoa is high in fiber, Vitamin B, magnesium, iron, calcium, potassium, vitamin E, and numerous beneficial antioxidants. This grain crop has edible seeds. One cup of Quinoa comes with 8 grams of protein, 5 grams of fiber, 58% of daily needed manganese. Quinoa is popular as it is rich in protein, low in fat, has much iron and magnesium.
10. Oats:- Oats is a power-packed break fast to start your day. It is known for energizing carbohydrates & fiber. Oats is fat free, so you can have it even while controlling your diet. According to the National Institute of Health a 0.8 gram of daily protein intake is essential for your body. One-half cup of protein contains some 6 grams protein. Oats can be a very good option to opt for for veggie people who do not eat meats, eggs, fishes.
11. Vegetables:- Vegetables are mostly considered a good source of vitamins and minerals. However, vegetables like spinach, broccoli, potatoes, asparagus, sweet potatoes contain protein. Though much less in amount compared to animal foods.
12. Fruits:- Fruits are poorer sources of protein. Some certain berries, guava, bananas have a decent amount of protein.
So these are some of the protein-rich foods for vegetarian people. We hope this article gives you a clear understanding of the above topic. Let us know what do you think of the article on the best protein foods for vegetarians by a quick comment below. If our effort enriches your understanding about it. Our initiative of writing would be fulfilled.
So I hope you like this article for a healthy life I have given you some of Best Protein Foods For Vegetarians. If you like this then please leave your valuable comments below.