There is a common concern about a vegetarian diet and vegan diet is that this diet may be inadequate Essential protein .
However, many experts agree that a well-planned normal vegan or vegetarian diet can provide you with all the necessary nutrients .
That is, some plant foods contain more protein than other foods.
A diet high in protein can boost muscle strength, feel full and help lose weight .
Here are 17 high protein foods in each serving.
1. Noodle base (seitan)
Noodles are a popular protein source for many vegetarians and vegans.
It is made of gluten , a major protein in wheat. Unlike many types of fake meat made from soybeans, noodles when cooked will look like real meat.
Noodles are also called "wheat meat" or wheat gluten, in every 3.5 ounces of wheat noodles (100 grams) contains about 25 grams of protein. This is why cassava noodles are considered to be the top source of vegetable protein in this list .
Noodles are also a good source of selenium with a small amount of iron, calcium and phosphorus .
You can buy this kind of "meat" at most vegetarian food stores or do it yourself at home .
We can use base noodles to fry, stir-fry or bake. Therefore, basic noodles can be used to process many different dishes.
However, people with celiac disease (gluten intolerance) or gluten sensitivity should avoid using noodles.
Conclude: Noodles are a fake meat made from wheat gluten. Thanks to the high protein content, the meat-like structure and the flexibility that cassava has become a source of vegetable protein is favored by vegans and vegans.
2. Tofu, Tempeh and Edamame beans
Tofu, tempeh and edamame beans are all derived from soybeans.
Soybeans are considered a complete source of protein. That means they provide all the essential amino acids that the body needs.
Edamame is young soybeans with a sweet, slightly grassy taste. They should be boiled or steamed before eating. You can eat edamame separately or add them to soups and salads.
Tofu made from soybean paste molded in coagulation, similar to cheese making. Tempeh is made by cooking and brewing early cooked soybeans, then pressed into cylindrical blocks.
Tofu does not have a lot of flavor, but it is easy to absorb the flavor of the same ingredients. While, Tempeh has a characteristic dense flavor.
Both tofu and tempeh can be used in a variety of recipes, from burgers to soups and Texas chilli meat.
All three contain iron, calcium and 10-19 grams of protein per 3.5 ounces (100 grams) .
Edamame is also rich in folate, vitamin K and fiber. Tempeh contains a large amount of probiotics, B vitamins and minerals like magnesium and phosphorus.
Conclude: Tofu, tempeh and edamame are all derived from soybeans, a complete source of protein. They also contain a variety of nutrients and can be used in many recipes.
We can use lentils to prepare many dishes, from fresh salads to delicious soups and spicy stews.
Lentils also contain slow-digesting carb, and each cup of lentils will provide about 50% of the fiber needed every day.
Moreover, the fiber in lentils is a food source of intestinal bacteria, making the digestive system healthier. It also reduces the risk of cardiovascular disease, diabetes, overweight and some types of cancer .
In addition, lentils also have high levels of folate, manganese and iron. They also contain antioxidants and plant compounds that support health .
Conclude: It can be said lentils are a nutritional factory. They have abundant protein and contain a large amount of other nutrients. They also reduce the likelihood of many diseases.
4. Chicken beans and most other beans
Kidney beans, black beans, pinto beans and most other beans contain high protein content in each serving.
Chicken beans, also known as garbanzo beans, are also a high-protein bean.
Each cup of boiled chicken beans or beans mentioned above contains about 15 grams of protein. They are also a good source of complex carb, fiber, iron, folate, phosphorus, potassium, manganese and other beneficial plant compounds .
In addition, many studies show that a diet rich in beans and other legumes helps lower cholesterol, control blood sugar, lower blood pressure and even help reduce belly fat another .
You can add beans to your diet with a bowl of homemade spicy chili sauce or sprinkle some turmeric on grilled chicken beans to increase your health benefits .
Conclude: Beans are a healthy, protein-rich food, containing many vitamins, minerals and beneficial plant compounds.
5. Men nutrition
Men nutrition is the yeast Saccharomyces cerevisiae inactivated, usually sold as yellow powder or nuggets.
It is its cheese-like flavor that makes nutritious yeast a popular ingredient in dishes such as mashed potatoes or mixed tofu.
We can also sprinkle nutrient yeast on pasta or roasted corn with yeast to enjoy.
This plant protein source provides 14 grams of protein and 7 grams of fiber per ounce (28 grams) .
The supplemented nutrient yeast also provides a large amount of zinc, magnesium , copper, manganese and B group vitamins, including vitamin B12 .
However, yeast supplemented with uncommon micronutrients and raw nutritional yeast is not a reliable source of vitamin B12.
Conclude: Nutritional yeast is a common plant-derived ingredient often used to season cheese-flavored foods without using dairy products. They are high in protein, high in fiber and are often supplemented with many nutrients, including vitamin B12.
6. Spelled wheat and teff seeds
Both spelled wheat and teff seeds are listed on the ancient cereal list. Some other ancient cereals include einkorn, barley, sorghum and farro wheat.
Spenta is a type of wheat that contains gluten, while teff seeds have an ancestor an annual grass, meaning it is gluten-free.
Each spelled and teff seed cup provides 10-11 grams of protein, so they have a higher protein content than other ancient cereals .
Both of these seeds are abundant sources of nutrients, including complex carb, fiber, iron, magnesium, phosphorus and manganese. They also contain a lot of B vitamins, zinc and selenium.
Spenta and teff are flexible alternatives to regular cereals such as wheat and rice, and can be used in many different recipes, ranging from baked goods to corn and rice porridge.
Conclude: Spelled wheat and teff seeds are ancient cereals with a high protein content. They are a good source of vitamins and minerals and are an interesting alternative to more popular grains.
7. Hemp seeds
But hemp seeds contain only a small amount of THC, compounds that produce cannabis-like effects.
Although not as well known as other nuts, hemp seeds contain 10 grams of complete, easily digested protein per ounce (28 grams). This is more than chia seeds and flax seeds up to 50% .
Hemp seeds also contain magnesium, iron, calcium, zinc and selenium. Moreover, it is a rich source of omega-3 and omega-6 fatty acids with a ratio considered optimal for human health .
Interestingly, some studies show that the type of fat found in hemp seeds can help reduce inflammation as well as reduce symptoms of PMS (premenstrual syndrome), menopause and some skin diseases. .
You can add hemp seeds to the diet by sprinkling a little on vitamins or breakfast cereals. It can also be used in homemade salad dressing or protein bars.
Conclude: Hemp seeds contain a complete and easily digested protein, as well as essential fatty acids with an optimal ratio for human health.
Small peas are often served as a side dish containing 9 grams of protein / 1 cooked cup (240 ml), this amount of protein is slightly more than a cup of milk .
Furthermore, a diet of peas contains more than 25% of fiber needs, vitamins A, C, K, thiamine, folate and manganese daily.
Peas are also a good source of iron, magnesium, phosphorus, zinc, copper and other B vitamins .
You can use beans in recipes like bean ravioli and cinnamon basil, Thai bean soup or Mexican style avocado and beans.
Conclude: Peas have a lot of protein, vitamins and minerals and can be used as a side dish.
9. Spirulina Algae
This green green algae is definitely a nutritional plant.
Two tablespoons (30 ml) give you 8 grams of complete protein, in addition to providing 22% of your daily iron and thiamin needs and 42% of your daily copper needs .
Spirulina It also contains magnesium, riboflavin, manganese, potassium and a small amount of other nutrients your body needs, including essential fatty acids.
, a natural pigment in spirulina, with strong antioxidant, anti-inflammatory and anti-cancer properties .
Furthermore, studies show that Spirulina algae has a wide range of health benefits, from boosting the immune system and reducing blood pressure to improving blood sugar and cholesterol .
Conclude: Spirulina is a protein-rich food with many healthy nutrients.
10. Amaranth and quinoa seeds
Although often called ancient cereals or gluten-free grains, but amaranth and matches does not grow from grass like other grain grains.
For this reason, they are considered "buckwheat."
However, they can be prepared or ground into a powder similar to other conventional grains.
Amaranth and bran seeds provide 8-9 grams of protein for each cooked cup (240 ml) and are a complete source of protein, rarely found in grains and buckwheat .
In addition, amaranth and quinoa are abundant sources of carb, fiber, iron, manganese, phosphorus and magnesium .
Conclude: Amaranth and bran are the types of buckwheat that can give you a complete source of protein. They can be processed and used similarly to traditional nuts like wheat and rice.
11. Ezekiel bread and other breads made from germinated seeds
Ezekiel bread Made from whole grains and beans. sprouted They include wheat, millet, barley and spelled wheat, as well as soybeans and lentils.
Two slices of Ezekiel bread contain about 8 grams of protein, slightly higher than the average bread .
Cereals and germinated beans increase the amount of healthy nutrients and reduce the amount of anti-nutrient substances .
In addition, studies have shown that germination increases amino acid content. Lysine is an amino acid that has limitations in many plant species, and germination increases lysine content. This helps to increase the overall protein quality .
Similarly, combining cereals with beans can improve the amino acid content of bread .
Germination also increases soluble fiber, folate, vitamin C, vitamin E and beta-carotene content in bread. It can also alleviate gluten levels, which can increase digestion in people sensitive to gluten .
Conclude: Ezekiel and other cakes made of germinated grains have higher protein and nutrients than traditional bread.
12. Soy milk
Soy milk and vitamins and minerals are a great alternative to cow's milk.
It contains not only 7 grams of protein per cup (240 ml) but also a great source of calcium, vitamin D and excellent vitamin B12 .
However, keep in mind that soy milk and soybeans do not contain vitamin B12, so you should choose the type that has been added to the vitamin.
Soy milk is sold in most supermarkets. It's an extremely versatile product, you can drink your own soymilk or add it to a variety of recipes.
It is advisable to choose sugar-free to keep the sugar additive level to a minimum.
Conclude: Soy milk is a high-quality vegetable protein alternative to cow's milk. It is a versatile product that can be used in many different ways.
13. Oats and oatmeal
Oat is an easy and delicious option to add protein to any diet.
Half a cup (120 ml) of dry oats gives you about 6 grams of protein and 4 grams of fiber. It also contains good amounts of magnesium, zinc, phosphorus and folate .
Although oats are not considered to be complete proteins, their protein quality is higher than other regular grains such as rice and wheat.
You can use oats in many different recipes, from oatmeal to vegetarian burgers. They can also be pulverized and used for baking.
Conclude: Oats are not only nutritious but also an easy and delicious option to incorporate vegetable protein into a vegan diet.
14. Rice grows wild
Wild rice has a protein content 1.5 times higher than other long grain rice varieties, including brown rice and basmati rice.
In addition to a large amount of fiber, manganese, magnesium, copper, phosphorus and vitamin B, one cup of cooked wild rice (240 ml) provides 7 grams of protein .
Unlike white rice, wild rice is not milled. From a nutritional perspective, this is great because the bran shell contains fiber and lots of vitamins and minerals .
However, this also raises concerns about arsenic, which can accumulate in the bran husk of rice grown in contaminated areas.
Arsenic is a toxic substance that can cause various health problems, especially when eaten regularly for long periods of time .
Washing rice before cooking and using plenty of water to cook may reduce arsenic content by up to 57% .
Conclude: Wild rice is a delicious and nutritious vegetable protein source. People who take wild rice for food need to take precautions to reduce arsenic content.
15. Chia seeds
With 6 grams of protein and 13 grams of fiber over 1.25 ounces (35 grams), chia seeds certainly deserve to be on this list .
Furthermore, these small particles contain a large amount of iron, calcium, selenium and magnesium, as well as omega-3 fatty acids, antioxidants and other beneficial plant compounds .
They are also very versatile. Split seeds have a strong taste and are capable of absorbing water, turning into a gel-like substance. This makes it easy to add a variety of recipes, from vitamins to baked goods and pudding.
Conclude: Split seeds are a versatile source of plant proteins. They also contain vitamins, minerals, antioxidants and other stimulants.
16. Nuts, nuts and other nuts
Nuts, seeds and products derived from them are great sources of protein.
One ounce (28 grams) contains 5-7 grams of protein, depending on the variety of nuts and seeds .
Nuts and seeds are also good sources of fiber and fat, in addition to iron, calcium, magnesium, selenium, phosphorus, vitamin E and some B vitamins. They also contain antioxidants among compounds. beneficial plant substances .
When choosing to buy nuts and seeds, remember that bleaching and roasting can damage the nutrients in nuts. Therefore, it is recommended to buy raw, unbleached whenever possible .
In addition, try to choose natural nut butter to avoid added oil, sugar and salt additives in household brands.
Conclude: Their nuts, seeds and butter are an easy option to add plant proteins, vitamins and minerals to your diet. You should use coarse, unbleached and no other additives to maximize their nutrient content.
17. Protein-rich vegetables
All fruits and vegetables contain protein, but often in small amounts.
However, some vegetables contain more protein than others.
The most protein-rich vegetables include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts.
They contain about 4-5 grams of protein per cup cooked .
Although technically, sweet corn is a cereal, they are a popular high-protein food comparable to high protein vegetables .
Fresh fruits often have lower protein content than vegetables. The most protein-rich fruits include guava, cherimoya (a custard apple), mulberry, black raspberries, nectarines and bananas, with 2-4 grams of protein per cup .
Conclude: Some fruits and vegetables contain more protein than others. Add them to your meal to increase your daily protein intake.
Messages to note
Some vegetarians and vegans lack a lot of protein compared to the standard .
However, some people may be interested in increasing their plant protein intake for many reasons.
This list can be used as a guide for anyone interested in combining plant proteins into their diet.