Protein is very important for the muscle strength, satiety, weight loss, and metabolic process of our body. A common concern about vegetarian and vegan diets is that they might lack sufficient protein.
However, many experts agree that a well-planned vegetarian or vegan diet can provide us with all the nutrients we need.
Yogurt is rich in protein and it can easily be incorporated into our diet.
Oats are not only nutritious but also an easy and delicious way to incorporate plant protein into a vegan or vegetarian diet.
Nuts, seeds and their butters are an easy way to add plant protein, vitamins and minerals to your diet. Opt to consume them raw, unblanched and with no other additives to maximize their nutrient content.
Tofu, tempeh and edamame all originate from soybeans, a complete source of protein. They also contain good amounts of several other nutrients and can be used in a variety of recipes.
Certain fruits and vegetables contain more protein than others. Include them in your meals to increase your daily protein intake. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts.
Ezekiel and other breads made from sprouted grains have an enhanced protein and nutrient profile, compared to more traditional breads.
Lentils are nutritional powerhouses. They are rich in protein and contain good amounts of other nutrients. They may also help reduce the risk of various diseases.
Beans are health-promoting, protein-packed legumes that contain a variety of vitamins, minerals and beneficial plant compounds.
Chickpeas, Black Chickpeas, and Green peas are high in protein, vitamins and minerals and can be used as more than just a side dish
Wild rice is a tasty, nutrient-rich plant source of protein. Those relying on wild rice as a food staple should take precautions to reduce its arsenic content.
Chia seeds are a versatile source of plant protein. They also contain a variety of vitamins, minerals, antioxidants and other health-promoting compounds.
Hempseed contains a good amount of complete, highly-digestible protein, as well as health-promoting essential fatty acids in a ratio optimal for human health.
Amaranth and quinoa are pseudocereals that provide you with a complete source of protein. They can be prepared and eaten similar to traditional grains such as wheat and rice.
Spelt and teff are high-protein ancient grains. They’re a great source of various vitamins and minerals and an interesting alternative to more common grains.
Nutritional yeast is a popular plant-based ingredient often used to give dishes a dairy-free cheese flavor. It is high in protein, fiber and is often fortified with various nutrients, including vitamin B12.
Seitan is a mock meat made from wheat gluten. Its high protein content, meat-like texture and versatility make it a popular plant-based protein choice among many vegetarians and vegans.
Spirulina (Blue-green algae) is a nutritious high-protein food with many beneficial health-enhancing properties.
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