Vegetarian Protein Sources For A Balanced Healthy Diet

Protein is an essential nutrient for building and maintaining muscles and keeping your hair and skin healthy and strong. It also keeps your body full. One of the most pressing issues vegans face is obtaining their protein intake when not eating the most traditional protein foods.

While many wonder how vegetarians obtain their protein, getting the amount you need in a vegetarian diet is not difficult. Based on the Dietary Guidelines, women need 46 grams of protein and men require 56 grams of protein (varies based on the level of your activity as well as your age). These vegetarian protein sources will make it simple to get your protein intake even if you’re following an all-vegetarian or vegan diet or just want to reduce your meat intake and eat more vegetables.

Greek Yogurt

One cup of Greek yogurt contains 23 g of protein. Greek yogurt can be delicious when added to smoothies or layered with granola and fruits to make a delicious parfait. You can also use it to substitute sour cream for tacos or dips. It also contains the minerals calcium and probiotics for gut health. It is recommended to choose plain yogurt over flavor-infused yogurts to avoid sugar added.

Beans

Kidney black, pinto, and various beans are very important food items across cultures. They have high levels of protein per portion. Chickpeas, sometimes called Garbanzo beans, are another legume with an abundance of protein.

Most beans have approximately 15g of protein per cup cooked (170 grams). They’re also great sources of complex carbohydrates, fiber, iron, and folate, as well as potassium, phosphorus, manganese, iron, and other beneficial phytochemicals.

Several studies demonstrate that a diet high in legumes and beans can lower cholesterol levels, regulate blood sugar levels, reduce blood pressure, and decrease belly fat. Include beans in your diet by cooking a delicious bowl of homemade chili or get extra health benefits by adding some turmeric to the roasted chickpeas.

Tofu

Tofu, made of soybeans, is so versatile that you can make it instead of meat in recipes or as a base for desserts with a creamy texture. There are eight grams of protein for each 3.5-ounce serving and make sure to choose organic or non-GMO products with a short list of ingredients.

Lentils

Lentils provide 9.2 grams of protein for 1/2 cup (cooked) and eight milligrams of fiber. Lentils are a powerful source of protein-packed into a small package making for a great source of vegan protein. Fiber is great for your heart and helps keep you full and maintain your weight.

Vegetables

When you’re eating a diet rich in vegetables, you can receive an adequate amount of protein from them, but they are not the best source of protein. For example, a serving of brussels sprouts adds 4 grams of protein to your meals. Leafy greens such as watercress, spinach, and bok choy may be low in calories, but they contain a significant amount of protein per calorie.

Quinoa

One cup of quinoa contains eight grams of protein and five milligrams of fiber (cooked). Quinoa is one of the few unique plant proteins because it has all nine amino acids essential to life. These unique properties make it the only complete protein (something the majority of plant-based proteins do not).

Quinoa is high in manganese, magnesium and phosphorus, zinc, iron, thiamine, and folate. It is also a bonus for those suffering from celiac disease or gluten-related allergies; quinoa can be gluten-free.

Final Thoughts

A new study suggests that consuming less meat could reduce the risk of getting lung cancer. Be sure to keep portions in mind. A typical serving of meat weighs only three ounces.

Adopting vegetarian or vegan eating habits (even if only for a portion of the time) may help lower the risk even further. If you decide to go completely vegetarian, be sure to keep track of the essential minerals like iron, calcium, and vitamin B12, which many vegans may have difficulty getting enough of.