When it comes to the vegetarians, one of the huge concerns is that they do not get enough proteins. In view of the fact that most of the people are turning towards vegetarianism, it may be necessary to check out the right source for protein foods for vegetarians. However, do note that experts are of the opinions that there are several food items that can provide you with access to enough nutrients.
If you are a vegetarian and looking for the best combination of food for a protein-rich diet, you have hit the right spot. Some good high rich protein foods for vegetarians can be summed up as here in this post below.
Lentils have been considered to be the perfect source of proteins for the vegetarians. It has been established that one cup of cooked lentils provides 18 grams of protein and 15 grams of fiber. Lentils also contain other nutrients like iron and potassium. You can add them to stews, curries, and salads.
The fiber in the lentils offers a good gut as it feeds the good bacteria in your digestive system. What makes lentils a nutrition powerhouse would be the fact that they have plenty of other nutrients along with protein.
Chickpeas are known to be the best rich source of protein in veg dishes. It provides you 7.25 grams in a half-cup volume. They can be consumed in a variety. You can even consume in either hot or cold variant. In fact, you can opt for a variety of pulses along with chickpeas for a vegetarian food full of proteins, some prominent options being Kidney bean and black beans.
Along with proteins, the chickpeas and other beans offer you carbs, fiber, iron, folate, phosphorus, potassium, manganese and other components. Beans and legumes are also known to have a great effect on controlling blood sugar levels and help reduce cholesterol.
Quinoa is technically a seed and has been considered to be a very rich source of protein. They are also referred to as ancient grains. A protein powerhouse, it provides you access to a really rich source of protein and offers 8 grams of protein per quarter cup.
One of the best protein-rich vegetarian food, it offers you plenty of other nutrients as well. Some of these will include magnesium, iron, fiber, and manganese. It can be used in several formats like pasta and stews. You can even use it with salad or can be had as a main course.
Bread made of Sprouted grains
One of the best examples of this type of food source is Ezekiel bread. It is made from sprouted grains and legumes. In fact, sprouting the grains improves the value of the nutrient in them and reduces the levels of anti-nutrients.
Sprouting can also increase the amino acid concentration in the grains. This can be helpful in improving the overall quality of the protein content. The bread made from the sprouted grains provides a rich source of other elements like soluble fiber, folate, vitamin C, vitamin E, and beta-carotene.
Soya beans have been yet another excellent rich source of protein in veg dishes. Studies have proved that it is a complete protein and provides you access to a better blood pressure lowering. Milk extracted from the Soy can be yet another excellent rich source of protein and other ingredients.
Some of the components that Soy can provide you would include calcium, vitamin D and vitamin B12. It is one of the most versatile products and can be consumed in a wide range of options like baked or cooked recipes. The soy milk can be an excellent option for use as a perfect alternative to cow milk.
Oats and Oatmeal have been considered to be the perfect option for high rich protein food for a vegetarians list. It can be one of the right options to add up protein to your diet in a more delicious manner when compared to the other food varieties. Half cup dry oats would provide you access to 6 grams of protein and 4 grams of fiber.
The oatmeal can provide you access to other nutrients like magnesium, zinc, phosphorus, and folate. Of course, they cannot be considered to be the complete protein food items, but still, you get access to an excellent degree of high-quality protein when compared to other grains like rice and wheat. The food item can be a part of a variety of veg items that include burgers and oatmeals.
Seeds are low-calorie food items that provide you access to the perfect quality of fiber and Omega 3 fatty acids. It can offer you 2 grams of protein per tablespoon. You can add it to smoothies, or you can use it with the yogurt. They can also be used in puddings.
The Chia seeds are native to Mexico and Guatemala. In addition to protein, the seeds also provide you with plenty of nutrients in the form of iron, calcium, selenium, and magnesium. They do not come with enough a bland taste and thus absorb plenty of water. This can make it quite easy and simple for adding up to any sort of recipes.
Protein deficiency among vegetarians is much far from the truth. There are plenty of options that can offer you enough protein content. We assume the list here should ideally be quite helpful in achieving the best possible options for your needs.
Of course, animal proteins are complete proteins and thus can be the best option for meeting every need that your body may have. Plant proteins are not complete proteins with a couple of exceptions. However, that should not mean you cannot get enough protein that your body requires if you are a vegetarian.
The list of best protein sources for vegetarians as outlined in this compilation should work as a great option for your requirements. Use it as a reference and ensure that you have access to a really protein-rich diet ever.