Protein for a Vegetarian Diet
The vegetarian foods, best sources of protein are listed below in this article:
Actually whole wheat is the best protein source. Whole wheat can be met in different forms like pasta or bread, thus you may consume whole wheat together with the food you prefer. Whole wheat represents a really good source of various minerals such as manganese, needed in small amounts for healthy body. 1 ounce of whole wheat bread along with wheat berries provides about 3/4 gr. of protein.
Legumes and Beans
as a matter of fact beans are one of the healthiest sources of protein. You may eat kidney beans, lima beans, garbanzo beans, black beans, lima etc to receive proteins. Up to 13 gr. of protein is contained in a cup of kidney beans. And legumes are the most common protein source.
Dairy products are rich in protein, but they add fats to the body. So that to avoid excessive fats you should choose low fat or non fat cheese and milk. A standard cup of milk provides up to 15 – 16 gr. of protein.
What is seitan? It is made from gluten of wheat flour and is used as meat alternative for protein and to relieve allergy symptoms. A portion of white wave seitan provides up to 18 gr. of protein. Seitan is actually richer in protein compared to milk.
It tastes better and acts great if eaten with certain healthy recipes such as muffins. 31 gr. of protein are guaranteed from consuming a cup of flaxseed.
Many veggies are rich in protein: cucumbers, artichoke, tomatoes, lettuce, turnip greens, eggplant, beets, brussel sprouts, onions, mushrooms, spinach, green peas, green pepper.
Fruits contain large amounts of protein. Apple, pineapple, orange, tangerine, grapefruit are great to include in protein high diet.
Soyprotein is a nice alternative to meat. Actually a regular intake of 20-25 gr. of soy protein decreases bad cholesterol in the body by 10-12 %. Besides, it is beneficial and digestible, as it provides your body with protein, and retains calcium which promotes healthy bones.
The protein sources mentioned above are safe and good to consume. But, if you have an allergy to any of those foods, you are to avoid it and check with a dietitian to opt for some alternatives.