10 High Protein Vegetarian Foods
High Protein Vegetarian Foods :
If you are a vegetarian and are seeking advice on how to add protein to your diet. For example, you will often see suspicious expressions and standard reactions. “Why didn’t you start eating eggs?” Many vegetarian foods are rich in protein, which can help you stay healthy without going to the egg counter.
Here are 10 high protein foods to help you build muscle strength. Promote satiety and help lose weight
1. Seitan
Setan is made from gluten and is a well-known source of protein for vegetarians and vegans. It is also called wheat beef or wheat gluten because it matches the texture and consistency of the meat when cooked. Every 100 grams of Qingtan protein contains 25 grams of protein. It also contains selenium and iron, calcium and phosphorus. In small quantities, you can fry, stir-fry or grill to combine with the recipe of your choice. However, if you are sensitive to gluten or suffer from celiac disease, you should avoid Seitan.
2. Greek yoghurt
The difference between Greek yogurt and regular yogurt lies in its filtering process to remove whey. This is a liquid containing lactose, which is a natural sugar in milk. This means that the sugar concentration of Greek yogurt is lower than that of regular yogurt. Contains calcium, protein, probiotics, iodine and vitamin B-12.. One cup of Greek yogurt contains 23 grams of protein. It can help improve bone health. Reduce appetite and hunger, increase metabolism, improve intestinal health and other benefits
3. Tofu
If you are a vegetarian, satisfy your body’s protein needs. Soy products may be your best choice. The origin of tofu can be traced back to China. It is made from concentrated soy milk and pressed into a white solid block. Tofu is a high-protein food and also contains all the essential amino acids that are important to the body. A serving of 100 grams of tofu contains 8 grams of protein. Tofu can also protect you from health problems such as heart disease, diabetes and even certain cancers.
4. Tempeh
Tempeh, a traditional Indonesian food made from fermented soybeans, has impressive nutritional value and is therefore a popular meat substitute for vegetarians. In a 2014 study, 20 obese men were fed a high-protein diet, including soy or meat protein. Causes weight loss, decreased appetite and increased satiety. There is no significant difference between the two sources of protein. A serving of 84 grams of tempeh contains 15 grams of protein. The calcium content in a cup of tempeh is about 2/3 of a cup of whole milk. During the fermentation process, the phytic acid contained in soybeans is decomposed. Promote absorption and digestion.
5. Carob, Lentils
Protein sources Lentils are grown in pods and come in red, green, black and brown varieties. A 100gm cooked lens contains 9.02g of protein. Their consumption can reduce the risk of obesity, heart disease, and diabetes, and promote healthy skin and hair, and reduce weight. And increase energy. Lentils are a cheap source of protein that can offset the folate and manganese in your daily nutritional needs. There are many recipes for making lentils. Therefore, they are one of the most beneficial high-protein vegetarian foods that can help you list your daily health cravings.
6. Edamame
Edamame is an immature soybean, also known as plant soybean. It is green and can be added to soups, salads, stews or as a snack. A cup of edamame, or about 155 grams, contains 18.5 grams of protein. It also helps lower cholesterol levels. Reduce the risk of heart disease and improve blood lipid status through low carbohydrate count and low glycemic index. It is also the perfect snack for anyone trying to control blood sugar levels.
7. Chickpeas
He is a native of the Mediterranean and the Middle East. Chickpeas are also called garbanzo beans. A bowl of boiled chickpeas contains 15 grams of protein. They are also a good source of carbohydrates, iron, fiber, folate, potassium, manganese, phosphorus and many other beneficial nutrients. The high content of chickpeas can help lower cholesterol levels. Controls blood sugar levels and may help reduce belly fat. Selenium is a mineral in chickpeas that helps liver enzymes function normally. It can also detoxify some carcinogens in the body.
8. Chia seeds
One teaspoon of tea seeds contains 3 grams of protein. Chia seeds are small black seeds that come from the Spanish sage plant. The rich protein content fortifies impressive nutrition. It contains fiber, calcium, omega-3 fatty acids and several other micronutrients. All carbohydrates in chia seeds are fiber that the human body cannot digest. Fiber does not raise blood sugar, and there is no need to throw away insulin. Chia seeds contain 40% fiber, making them one of the best sources of fiber in the world.
9. Peanuts
High-protein, healthy fats, known for improving heart health. Peanuts are a simple way to replenish protein in the body. Half a cup of peanuts contains about 20.5 grams of protein. These are low carbohydrate foods. So it is very healthy for diabetics. Excellent source of protein and minerals, such as biotin, copper, niacin, manganese, phosphorus, vitamin E and magnesium. Peanuts can be easily eaten as a snack or as part of a daily meal.
10. Nutritional Yeast
Nutritional yeast is commercially sold as a yellow flake powder. The taste of cheese goes well with mashed potatoes or fried tofu. You can sprinkle it on flour or sprinkle with popcorn. It contains 28 grams of nutritional yeast, 14 grams of protein and 7 grams of fiber. Many studies have shown that S. cerevisiae is a kind of yeast found in nutritional yeast, which can help strengthen immunity and reduce inflammation caused by bacterial infections. It can be a good food and can help fight fragile nails or hair loss. Due to the high protein concentration.