Sources of Protein for Vegetarians
Many people have a misconception that vegetarian diets lack proteins and
it is only the non-vegetarian diets, through which you can get proteins
in sufficient quantities. This article will break this misconception and
acquaint you with some rich sources of protein for vegetarians. Read
on...It is a well known fact that proteins are required in sufficient
quantities for the proper growth of body, maintenance of various bodily
functions and for strengthening the hormonal and immune system. So,
whenever you think of protein rich sources, what comes first to your
mind? Meat and fish right? It is quite obvious because since childhood,
we have been hearing of poultry and fish to be great sources of protein.
And why not, they have proved to be beneficial for many people!
But what about people who strictly prefer a vegetarian diet? Are there
any sources of proteins for vegetarians? Well let me tell you, there are
plenty. In fact, vegetarians are luckier than the non-vegetarians, as
they have a larger choice to select their sources of protein! Here are
some vegetarian sources of proteins discussed for our readers.
Best Sources of Protein
All such vegetarian food, which can be classified as a best source of
protein have been listed below:
Whole wheat is one of the best sources of protein. Not only this, but
whole wheat comes in many forms such as bread or pasta, therefore you can
eat whole wheat along in the form of the food you like! Besides proteins,
whole wheat is also a great source of minerals like manganese, which is
required in very small quantities for our health and wellness. Consuming
about one ounce of whole wheat bread with some wheat berries, will give
you up to 3 - 4 grams of protein.
Beans and Legumes
Beans are no doubt amongst the healthy protein sources. You can consume
beans in the form of kidney beans, black beans, garbanzo beans, lima
beans etc and get sufficient proteins for yourself. The protein count in
one cup of canned kidney beans is about 13 grams. Legumes on the other
hand, can be described as the 'common man's source of protein'. Besides,
legumes are also very affordable.
Milk products are good sources of protein, but these can also add a large
amount of fat to your body. Therefore, to avoid this opt for a low fat
milk or if possible, non fat milk and cheese. One standard sized cup of
milk, gives you about 15 - 16 grams of proteins, which is a good count!
Seitan is prepared from the protein-rich gluten of wheat flour and serves
as an apt alternative for meat sources of protein and also a relief for
people suffering from soy allergies. A single serving of white wave
seitan gives you about 18 grams of protein and proves to be richer source
of protein than milk.
Flaxseed would taste good and work well when consumed with some healthy
recipes like muffins. You could gain around 31 grams of protein on eating
one cup of flaxseed.
Now there are many vegetables that form healthy protein sources. Some of
the vegetables rich in proteins have been listed below.
Green peas etc are some of them.
Fruits have always been promoted as a good source of protein. Orange,
pineapple, tangerine, apple, grapefruit etc are some of those fruits,
that can form a part of your protein rich diet.
Soya protein is another safe source of protein and a better alternative
to animal meat. It is also found that a regular consumption around 20-25
grams of soya protein through the diet can lower the level of bad
cholesterol in your body by about 10-12 %. Moreover, it is easily
digestible and beneficial too, as it not only gives you a lot of protein,
but also retains calcium and helps in maintaining healthy bones.
So you've just seen the options you have with food sources of protein for
vegetarians. Usually, all the aforementioned protein sources are good and
safe to eat. However, if you are allergic to any food, avoid it and
consult a dietitian for better alternatives over it.