Best Protein Sources for Vegetarians
Let’s break the stereotypes, eating protein is not just for non-vegetarians. When we think of protein, we first think of eggs, meat and dairy products. But they are not suitable for vegetarians. On the other hand, there are other sources of protein that can satisfy their needs.
For both vegetarians and others, a varied diet is very important. Of course, there are several types of vegetarianism – some people do not eat meat, others do not consume meat and eggs, third meat, eggs and dairy products, as well as those that are horseradish (or so-called vegans). Some start to exclude certain foods a little bit, for example, meat that is a source of protein. But they have to find another way to get them. And so they start looking for alternatives.
Tofuto is a soy product that is an ideal substitute for meat. Full-fat food strengthens the body with all the amino acids. It can be consumed in different ways – from burgers to soups. Also called soybean cheese because it is made from soy milk. In a 100-gram piece of tofu there are between 10 and 20 grams of protein.
Lentil is another product suitable for vegetarians and rich in protein. It has about 18 years in a glass of boiled lentil. It is also rich in fiber and offers about 50% of the recommended daily dose. Fiber in the lens supports the growth of beneficial bacteria in the gut.
On the other hand, kernels, nuts and seeds are a great way to get our protein if we are vegetarians. A handful of raw nuts have between 7 and 10 grams of protein. Almonds, truffles, cashews are also very useful for the purpose. In general, all nuts rich in monounsaturated fats lower the level of bad cholesterol and are useful for both vegetarians and others. Their other advantage is that they help reduce weight.
Chia seeds are another source rich in prosacts. 35 g of cha seeds contain about 13 g of fiber and 6 g of protein. They are also rich in iron, magnesium, calcium, selenium and omega-3 fatty acids. They easily absorb water, so they are soaked in it a few hours before consumption.
Last but not least, cinnamate contains 9 g of protein. Also, there is a large amount of phosphorus, magnesium, iron, fiber and complex carbohydrates.