Hey guys, hope you all doing good. Today we will discuss on some super high protein vegan vegetarian foods that could help you add some good protein in your daily diet. It is always said that only non veg foods are rich in high protein content. But what about vegetarians, will they will not able to take good amount of protein everyday. Yes, they can.
If you research how humans moved onto getting vegan food from being a flesh eating beast. Today almost more than 80 percent of world population are non veggies. And it is always good to eat non flesh protein as they are easy to get are cheap and good for environment. It is always enough to get enough protein with these vegan fruits, but non vegan will always have their opinion – Are these flesh free foods enough to get complete protein?
The Myth About Protein in a Plant-Based Diet
There used to be a myth that we needed to consume different types of foods to form “complete proteins” in the body. While this shouldn’t necessarily be ignored completely, it’s also not as important as we once thought. There are plenty of complete sources of plant-based protein that we can eat. Our bodies can also make complete proteins when we eat a variety of higher protein foods, even if those foods aren’t necessarily eaten together (such as rice and beans, a classic example of protein pairings). One struggle, however, is that many people aren’t sure how to replace the meat on their plate with a plant-based protein they’ll love and enjoy as much as meat. So, the simple thing is to quit focusing on just what our plates look like at dinner.
Try these 25 plant-based proteins and see just how satisfying they really can be.
Lentils as high protein vegan vegetarian foods
Lentils are a protein favourite of many, especially those on vegetarian and vegan diets looking to pump up the protein fast.As a high protein vegan vegetarian foods one can consider following for their daily intake to fulfil daily protein need. One cup of lentils provides about 18 grams of dietary protein, according to the U.S. Department of Agriculture’s National Nutrient Database. A more reasonable portion size of 1/2 cup of lentils thus contains about 9 grams of protein. Although the protein in lentils is classified as incomplete, meaning it lacks some of the essential amino acids you require to build proteins within your body, eating complete proteins or complementary incomplete proteins – such as brown rice – during the course of the day helps ensure your amino acid needs are met.
Tofu as high protein vegan vegetarian foods
Tofu contain 9 gm of protein for each 100 gram of it’s serve. It is considered as one of the high and healthy rich protein food for veggies. An excellent source of amino acids, iron, calcium and other micro-nutrients, tofu is a versatile ingredient with many health benefits. These all makes it as high protein vegan vegetarian foods.
Black Beans as high protein vegan vegetarian foods
The protein content is 21 gm each of 100 gm of serve. Think of it, how good it could be for your daily protein need. Studies have linked eating black beans with helping to protect against inflammation, heart disease, weight gain, diabetes, certain cancers, and common nutrient deficiencies that we often see in people eating a typical western diet. It is considered to be the high protein vegan vegetarian foods as the protein content is quite high each of 100 gm of serve.
It contains 21 gm of protein per 100 gm of serve.
Quinoa as high protein vegan vegetarian foods
It has 14 gm of protein each of 100 gm of serve. Quinoa is a high and good food not only for vegan and vegetarian but also for those who wants low cholesterol and high healthy whole grain and extra fibre to their diet.
Soy Milk as high protein vegan vegetarian foods
Soy milk helps in lowering down of the choloestrol level, fight obesity and cancer. It helps in building cardio vascular .muscles.
Unfortified soymilk, original or vanilla, is a good source of energy, protein, sugar, dietary fiber and fat. Amongst minerals, it contains calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Various vitamins such as folate, thiamin, riboflavin, niacin, vitamin B6, vitamin B 12, vitamin D, vitamin E, and vitamin K are also found in soymilk. It also contains saturated, monounsaturated, and polyunsaturated fatty acids. All these nutrients help in maintaining a good health. [Source]
Soy milk contains 3.3 gm of protein each of 100 gm of serve.
Green Peas as high protein vegan vegetarian foods
Pea protein is one of the new, most popular types of protein on the market today . It is one of the high protein vegan vegetarian foods .Since peas are in season in the spring, it’s the perfect time to work more of them into your diet. It helps to regulate the blood sugar level, has anti-inflammatory properties, prevents cancer , helps in improving immunity and also good for blood and bones.
Green peas contains 5 gm of protein each of 100 gm serve.
Artichokes as high protein vegan vegetarian foods
Artichokes are packed with essential nutrients, especially fiber. It is low in calorie, high good rich carbs and fibre, low fat and proteins and full of protein and minerals. It could help in cancer prevention, protects your liver , heart, diabetes management etc.
Artichokes contains 3.3 gm of protein each of 100 gm of serve.
Chickpeas as high protein vegan vegetarian foods
It rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Chickpeas is said to be the most valuable source for high protein vegan vegetarian foods .
It contains 19 gm of protein each of 100 gm of serve.
Hemp Seeds as high protein vegan vegetarian foods
Hemp seeds contain over 30% fat. They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3). As it contains high omega-3 it is said to be good for your hair too.
It contains 31.56 gm of protein each of 100 gm of serve.
Oatmeal as high protein vegan vegetarian foods
Oatmeal are high in fibre and protein compared to other grains. It also contains various components lie soluble fier beta-glucan antioxidants called avenanthramides. It also helps in lowering blood sugar and cholesterol levels, protects against skin irritation and reduces constipation.
Oatmeal contains 2.4 gm of protein each of 100 gm of serve. You must be thinking it’s less per 100 gm serve, though it is considered to be best breakfast when you are in course of dieting.
Pumpkin Seeds as high protein vegan vegetarian foods
It is high in nutrient content, and antioxidants , helps in improving heart health, lower down the cholesterol level and blood sugar. It also helps in digestion since it has high fibre content.
Pumpkin seeds contains 19 gm of protein each of 100 mg serve.
Chia Seeds as high protein vegan vegetarian foods
Chia seeds is high in omega-3 , which means that it helps in hair growth plus also full protein diet for veggies. It also contains fibre, has antioxidant properties, and in low carbs contain. It also considered to be helpful in lowering down the fat stored in our body.
Chia seeds contains 16.5 gm of protein each of 100 gm of serve.
Tempeh as high protein vegan vegetarian foods
Tempeh is a soy product that originated in Indonesia. High in protein, probiotics and a wide array of vitamins and minerals, tempeh is a versatile ingredient that comes with a variety of health benefits. It promotes muscle growth, optimise digestion and eliminates constipation, low in carbs treat diabetes and prevent cancer.
Tempeh contains 19 gm of protein each of 10 gm of serve.
Hemp Milk as high protein vegan vegetarian foods
Hemp milk contains no sugar,and cholesterol and is also gluten free. It also contains high nutrient and good for your health. It has many nutrient content which aids in skin care, helps in boosting your immunity. Also it makes your bones string, and also helpful in making your health healthy.
1 cup serving of hemp beverage contains around 2 grams of protein
Spinach as high protein vegan vegetarian foods
Spinach contains various vitamins and minerals such as potassium, magnesium and vitamin B6, B9 and E. It is also rich in Vitamin C which is helps in producing collagen which actually helpful for good skin and hair. Spinach health benefits includes, aiding detoxification, supporting weight loss, keeping eye healthy.
Spinach has 2.9 gm of proteins in each 100 gm of serve.
Black Eyed Peas as high protein vegan vegetarian foods
It contains 3 gm of protein per 100 gm of serve.
Broccoli as high protein vegan vegetarian foods
Broccoli is an excellent source of Vitamin K, vitamin c, chromium and folate. It is also good source of dietary fibre, vitamin B6, vitamin E, manganese, phosphorous, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Vitamin C which helps in building collagen in turn helps to form body tissue and bones. And also helps cuts and wounds heal. Vitamin C which is also a powerful antioxidant and protects our body from damaging free radicals.
It contains 2.8 gm of protein per 100 gm of serve.
Almonds as high protein vegan vegetarian foods
Almonds contains a lot of healthy fats, fibre, protein, magnesium and vitamin E. The health benefits of almonds which includes lowering blood sugar level, reducing blood pressure and lower cholesterol levels. They also helps to reduce hunger and promote weight loss.
It contains 21 gm of protein per 100 gm of serve.
Peanut Butter as high protein vegan vegetarian foods
It is full of nutrients like potassium , contains fibre, protein and other compounds like antioxidants, magnesium, and vitamin E.It helps in suppressing hunger resulting in weight loss, also helps in reducing cardiovascular diseases. It also good for your hair and skin.
Peanut butter contain 25 gm of protein per 100 gm of serve.
Soybeans as high protein vegan vegetarian foods
It is a very good source of protein, B vitamins and minerals. It is an excellent source of iron and calcium and a very good source of protein. Soybeans helps in making your skin healthy and hair healthy too. It is said, soybeans contains protein as much as meat contain for non veggies. It is highly recommended high protein vegan vegetarian foods.But too much of soybeans product should be avoided.
Soybeans contains 36 gm of protein per 100 gm of serve.
There are other Protein rich foods that could fulfil your daily protein need. But above protein rich food are easily available in the market.
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