14 Best Vegan and Vegetarian Protein Sources

In the medicine proteins are defined as building blocks of life. The same promote cell growth and repair by breaking down into amino acids once they are consumed in the body. Another characteristics of the proteins is that they digest loner than the carbohydrates into the body, so they help you to feel full for a longer period of time. This means that if you are consuming food rich with proteins you will enter less calories into your body. On one hand, the animal products, such as meat, dairy, and eggs are rich with proteins, but on the other hand they may consist a high level of cholesterol. Less is the number of people who know that they do not have to eat meat or cheese so that their organism to be rich with proteins. There are many vegetarian and vegan products that are rich with proteins and are healthier than the animal products.

The following article will present to you 14 products that are exchange for the animal products and will tip you how to use the same in your everyday diet.

  1. Green Peas

Peas is part of the legume family. The products from the legume family are rich with proteins. One cup of green peas it is measured that contains 7.9 grams of protein which is the same amount of protein consisted in a cup of milk. Medicine suggests that men need to consume around 56 grams of proteins daily, and women around 46 grams of proteins daily. Elle Penner, who is a nutritionist at My Fitness Pal and blogger at Nutrionella.com advises that those who do not want to consume the peas as that, may blend the same and turn it into pesto. She suggests one recipe that she used to make very often, and the same is consisted of frozen peas, fresh mint, toasted pine nuts, olive oil, and Parmesan cheese. She is blending the entire mixture and is putting over linguine. It says that taste very delicious and that is why is one of her favourite meals without meat.

  1. Quinoa

Nutritionists explain that almost all grains contain small amount of protein, with exception of the quinoa. Most of the people do not classify the quinoa into seed but actually it is. It is interesting that one cup of this seed contains more than 8 grams of proteins and all nine amino acids that are needed to the body for repair and growth. Another benefit is that the quinoa can be added basically to every meal, starting from soups, vegetarian chili, brown sugar, fruit, breakfast cereals, vegetables, and even to a vinaigrette for preparation of a refreshing summer salad.

  1. Nuts and Nut Butter

The nuts can be included into the everyday healthy diet, because the same contain healthy fats and protein. One disadvantage of the nuts is that they are high in calories. For example, ounce of almonds, cashews, and pistachios contain 160 calories and 5 to 6 grams of protein. Nutritionists advise to consume varieties of nuts that are raw or dry roasted. Peanut butter and almond butter are also good alternative to get proteins into your organism. Penner advises to look for a nut butters that are containing less ingredients if possible, just nuts and maybe salt for example. When you will go to the supermarket you definitely need to avoid nut butters that are containing hydrogenated oils or lots of added sugar.

  1. Beans

The beans are another healthy source of proteins and once you have decided to consume beans there a different type of the same among which you can choose, such as: pinto, black, white, heirloom, etc. For instance, if you consume two cups of kidney beans you will enter into your organism 26 grams of protein. Christine Gerbstadt who is the author of Doctor’s Detox Diet advises that even you do not have to buy fresh beans and to soak the same into water overnight. It is acceptable to buy canned beans too. All you will need to do is just rinse them, heat them up, and they are ready for consuming.

  1. Chickpeas

Chickpeas is a type of beans which is also known as garbanzo beans. It belongs to the legumes group and it is good that it can be combined in many portions. You can toast the same into salads, puree into a humus, or just fried and salt it as a crispy snack. Half cup of chickpeas contains 7.3 grams of protein, as well high level of fibre, and the most important low calories. Gerbstand advises on a recipe that she is preparing very often, and the same includes: whole-wheat flatbread, veggies as you wish, and home-made hummus. Put the entire mixture into the blender and add chickpeas, hers, and tahini or walnut oil and you will get a great meal.

  1. Tempeh and Tofu

One of the greatest source of proteins are the dishes that are prepared from soybeans. Half cup of the tempeh or tofu contains 15 to 20 grams of proteins. Gerbstand advises that they are really nutritious and can be prepared with different textures. She uses to prepare soft tofu for herself just by mashing with a fork.

  1. Edamame

The edamame is good for those who are not crazy about meat substitutes. Half cup of this product contains 8.4 grams of proteins. The same can be served hot or cold, and just sprinkled with salt. You can eat the same added to salads or pastas, you can consume it as a snack, or as an appetizer before your dinner.

  1. Leafy Greens

Most of the vegetables do not contain a great amount of proteins, in comparison with the legumes and nuts. But there is exception among the vegetables in terms of the amount of proteins. The leafy greens are rich with proteins, and contain a lots of heart-healthy fibres and antioxidants. If someone is keen to eat great amount of different vegetables it is sure that it will enter good amount of amino acids into his organism. But if you eat raw spinach or broccoli then you will enrich your organism with protein. For instance, two cups of raw spinach contain 2.1 grams of protein, while one cup of chopped broccoli has 8.1 grams of proteins.

  1. Hemp

Gerbstadt explains that if you are consuming hemp it does not mean that you are eating rope or marijuana. This means that you are just enriching your body with proteins through a healthy product. The hemp may be founded into some trail mixes and cereals or it could be bought as hemp seeds, which may be added to pesto, baked goods, or smoothies. Three tablespoons of hemp contain 10 grams of proteins. This product may be consumed as exchange of the dairy products and the same contains less calories than the skim milk.

  1. Chia Seeds

The chia seeds are coming from the same plants that the Chia Pet products are used to be made. In once ounce of chia seeds there are 4.7 grams of proteins and the same are rich with fibres too. The same may be combined with different meals. You can add it to salads, oatmeal, yogurt, or smoothies. You can even make a pudding from the chia seeds, by adding it into a gelatinous texture and soak into a liquid.

  1. Sesame, Sunflowers, and Poppy Seeds

Gerbstadt suggest you to start thinking outside the box and add as much as possible seeds into your everyday meals. For instance, she advises instead of keeping your poppy seeds for the end of the year when you are using them for making a holiday bread only, try to use them every day, by mixing them into the vinaigrette. The sesame, the sunflowers, and the poppy seeds are quite rich with proteins. For example, a quarter cup of the sunflower seeds contains 7.3 grams of proteins, while quarter cup of sesame and poppy seeds contain 5.4 grams of proteins each.

  1. Seitan

Maybe most of you have not heard of the seitan. The same is very popular among the vegetarians and it is a suitable exchange for the meat substitute. The seitan is produced by the wheat gluten. The same may be seasoned with salt and savoury flavours. It is really rich with proteins. For instance, half cup of seitan contains 36 grams of proteins, which is more than one tofu or tempeh. The seitan looks as duck meat and has a taste as chicken meat. The same may be used in all recipes that are with poultries, as exchange of the same.

  1. Non-Diary Milk

The lactose intolerants are not the only one that are using different types of non-diary milks. The same are used by many people that are running healthy life want to enter some great amount of proteins. For instance, one cup of plain soy milk contains 100 calories per cup in comparison with one cup of skim milk that has 80 calories. Talking about the proteins, the soy milk has the most proteins i.e. in 8 ounces there are 4-8 grams of proteins, the same amount as hemp, almond, and rice milk.

  1. Unsweetened Cocoa Powder

I guess that small is the amount of people who think that the chocolate can be classified as unhealthy food. Well that is not true, because the unsweetened cocoa powder, the one that is used while baking or making hot chocolate contains 1 gram of protein per one tablespoon. The taste of the powder is bitter so that is the reason why most of the recipes call for lots of sugar, but the sugar leads to fat. Gerbstadt advises to use almond milk or any other non-fat milk when using the cocoa powder. Another alternative is to combine the same with free sweeteners or just add it into popped popcorn, in a combination with cayenne pepper and sugar.

Sources: www.health.com