Obtaining proteins without resorting to dairy or meat can help you stay slim and healthy.
Proteins are broken down in the body as amino acids that promote cell growth and repair. Another benefit of proteins is that they take longer to digest, so you’ll feel fuller for longer with fewer calories without wanting to peck.
Meat is one of the main sources of protein. However, it is not the only way to obtain it. That is why we present 14 sources of vegetable protein, as well as tips on how to add them to your diet.
Before viewing them, note that women should get around 46 g of protein per day, while men 56 g
1. Green peas
Legumes are a good source of vegetarian protein. One cup of green peas contains 7.9 g of vegetable protein, about the same as a cup of milk.
If you do not like them, you can add them in a pesto sauce by mixing them with toasted pine nuts, fresh mint, olive oil and Parmesan.
Most cereals contain a small amount of protein. However, it should be noted its high presence in quinoa with more than 8 g per cup. In addition, it is the protein source par excellence because it includes the nine essential amino acids that the body needs for growth and repair, but can not produce by itself.
You have no excuse not to include quinoa in your diet since it is very versatile. You can make salads, sauté them with vegetables, add sugar and eat them with fruits like breakfast, etc.
A part of protein, they contain healthy fats. So, adding nuts to your diet is very important.
Almonds, cashews and pistachios, for example, contain 160 calories and 5 or 6 grams of protein per fruit. Choose varieties that are raw or dry toasted. Also, choose the brand with as few ingredients as possible, only nuts and maybe salt. On the other hand, avoid those that have hydrogenated oils or a lot of added sugar.
There are many varieties of beans. A common characteristic is its high amount of vegetable protein. Two cups of beans contain approximately 26 g.
With only half a cup of chickpeas, you will get 7.3 g of vegetable protein. In addition, they are very beneficial because of their high fiber content and low calories.
You can add them in salads, make mashed chickpeas, make hummus …
If you are vegan or vegetarian, these are some of the sources that you can use to have a balanced diet considering proteins.
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