Protein - a nutrient that performs the construction, energy and regulatory functions in the body. It is composed of amino acids that are essential for growth and regeneration of cells.
Products of animal origin, such as meat, eggs, dairy products are a source of complete protein, that is, one that contains a set of exogenous (essential) amino acids. By exogenous amino acids is meant those who are not synthesized in the human body and must be obtained from outside.
With skillful combination products containing the defective protein may replenish essential amino acids. In this case there is no need to consume meat or dairy products to provide the body with the required dose of high-grade protein.
Below 15 plant foods that are rich in protein. It should include them in your daily diet.
1. Pistachios and other nuts
All nuts are rich in beneficial fats and proteins, making them valuable for many vegetarian dishes. In 100 grams of pistachios as other nuts, contain on average 20 grams of protein.
2. Quinoa
Most cereals little protein, but quinoa (the seeds, not the cereal) is unique on this background. In 100 grams of quinoa seeds contains more than 15 grams of protein, which includes the nine essential amino acids needed by the body for growth and regeneration. Quinoa can be added to soups or salads, cook porridge. Also possible to feed them with fruit and brown sugar or as a warm breakfast cereal.
3. spelled
Spelled or polbyanaya wheat, - a kind of triticale with a very high nutritional value. Ripe seeds contain a lot of protein, including gluten-free, and are also a source of valuable exogenous amino acids methionine and lysine. 100 grams emmer contains about 12 grams of protein.
4. Green pea
Legumes are considered very good source of vegetable protein. And green peas are no exception. In 100 grams of peas is 5-6 grams of protein - the same amount in a glass of milk. In comparison, women should consume 46 grams of protein each day, and men - 56.
5. beans
Mention may be made several different kinds of beans. However, the protein content of it, regardless of the type of the same. For example, red beans contains about 26 grams, which in terms of cow's milk will make four cups.
6. soybean
The dishes prepared with one cup of soybeans, about 17 grams of protein. Such snack can be served hot or cold as addition to salads or paste, various seasoning spices.
7. lentil
Lentil contains 20 grams protein per 100 grams of product. It can be added to salads, bake crunchy snack or grate and cook puree. In addition, lentils is rich in fiber and low in calories.
8. Tempe and tofu
Tempe and tofu made from soybeans and is one of the main sources of vegetable protein. Products contain about 10-12 grams of protein. Both products have high nutritional value, but it should be emphasized that they must be made of organic soybeans. Otherwise, it may contain residues of fertilizers and herbicides.
9. green vegetables
Of course, the vegetables contain less protein than the seeds of legumes and nuts. However, green leafy vegetables are rich in nutrients. Besides a large number of antioxidants and fiber, some of which contain proteins. 100 grams of raw spinach is 2.8 grams of protein, and in the same quantity of broccoli contains about 3 grams. And this is a lot for such low-calorie and light products. About 9 vegetables that are rich in protein, read here.
10. seitan
Seitan, commonly known popularly as Chinese meat is a product available in health food stores. To cook using wheat flour and water. The product comes from Asia, where it is called meat Kofu. Seitan relates to a meat substitute in vegetarian diets and is a frequent ingredient of dishes in the macrobiotic diet. In 100 grams contains from 3 to 6 grams protein. Seitan taste a bit like a duck.
11. Hemp seeds
We are talking only about that cannabis, in which there is no THC substances. Adding it to the food does not cause the effect of mind-altering. In 3 tablespoons of the seeds contained 10 grams of protein. They can be added to smoothies, pesto or dough. Hemp seed oil is also rich in protein and lower in calories.
12. chia seeds
This is another easy way to increase your intake of vegetable protein in the diet. Just two tablespoons of chia seeds contain about 4.7 grams of protein. At the same time, these seeds are a source of fiber. They are added to salads, yogurt or boiled porridge. Read more about chia seeds can be read here.
13. Sesame, sunflower and poppy
Sesame, sunflower and poppy seeds are a rich source of protein and healthy fats. Sunflower seeds containing 20.1 grams of protein in 100 grams of product. In the same batch of sesame and poppy about 20 grams of protein.
14. vegetable milk
An alternative for people with intolerance to milk sugar (lactose), vegetable milk is also a valuable source of protein. However, you should choose only those drinks that do not contain flavor enhancers and sugar. The soy milk glass, for example, contain 4-8 grams of protein. A little less protein in almond and rice milk. Read more about herbal drinks here.
15. Unsweetened cocoa powder
Chocolate can also be a valuable source of protein in a vegetarian diet, but we are not talking about chocolate slabs from the shelves. Unsweetened cocoa powder used for baking and cooking of hot chocolate, has a high nutritional value. In tablespoon of this product contains 1 gram of protein. The benefits of cocoa can be read here.
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