Proteins play a crucial role in maintaining our fitness and overall health. Contrary to popular belief, vegetarians don’t need to turn to non-vegetarian foods for protein. In fact, several plant-based foods offer a higher protein content than non-vegetarian options. By incorporating the right plant-based foods into their diet, individuals can obtain ample protein along with other essential nutrients.
Here is a list of six exceptional plant-based protein sources:
Soy products are some of the richest sources of protein in a vegetarian diet. Varieties like firm tofu, edamame, and tempeh provide between 8.5g and 15g of protein when consumed in a half-cup serving. Tofu can be used as a meat substitute in soups or sandwiches, and it also contains calcium and iron.
Cooked red or green lentils offer 8.84g of protein per half cup, as well as potassium and iron. They can be added to lunch or dinner dishes, such as curries, salads, or rice preparations, to increase protein intake.
Chia seeds are low-calorie foods that are high in fiber. They are an excellent source of protein, with 2g per tablespoon. They can be added to smoothies, sprinkled on yogurt, or mixed with almond milk to make a pudding. Chia seeds are readily available in supermarkets, health food stores, and online.
A baked potato contains 8g of protein. Additionally, potatoes are rich in other nutrients like vitamin C and potassium. Adding two tablespoons of hummus to a snack can further increase protein content, as two tablespoons of hummus contain 3g of protein.
Half a cup of almonds provides 16.5g of protein. Almonds are also beneficial for the eyes and skin, as they are a good source of vitamin E.
Seitan, a mixture of wheat gluten and various spices, is a complete protein food. However, individuals with non-celiac gluten sensitivities should avoid it. When cooked in soy sauce, seitan offers 21g of protein per one-third cup.
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