Proteins are
known as the building blocks of life that are responsible for nearly every task
of cellular life such as cell shape, inner organization, waste cleanup, routine
maintenance and product manufacture. In the body, they break down into amino
acids that stimulate cell growth and repair. Additionally, they take longer to
digest than carbohydrates, so you feel full for longer and on fewer calories- a
plus for those trying to lose weight. Proteins come from animal products like
meat, dairy and eggs, but they can be rich in saturated fat and cholesterol. If
you have decided to go veggies, don’t worry because you still get enough
protein on a vegetarian diet, even plenty of healthy protein from your
meat-free life style. Read on and find out 8 easy ways to get plant-based
proteins in your diet.
Lentils
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| good4u.ie |
Legumes
including beans and peas are a good source of vegetarian protein, low in fat,
have no cholesterol and contain folate, iron, potassium and magnesium. “They
are hearty and satisfying and rich in not only protein but also
cholesterol-lowering fiber and antioxidants,” said dietitian Cynthia Sass,
R.D., author of S.A.S.S. Yourself Slim: Conquer Cravings, Drop Pounds and Lose
Inches.
According to
the National Institutes of Health, one cup of boiled lentils has 18 grams of
vegetarian protein and 90 per cent of the recommended daily allowance of folic
acid which is particularly important for women of childbearing age. Lentils
cook faster than other dried beans and they don’t need to be pre-soaked, just
rinsed off and boiled.
Dish it up: Mash lentils with almonds or bread crumbs, onions and herbs for
a veggie burger. Cook lentils with tomatoes for a soothing winter stew or add
curry powder for a beans-and-rice dinner.
Soy
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| vegkitchen.com |
Soy is a
nutritional powerhouse. One cup of cooked soybeans contains 28-30 grams of
protein or half the daily needs for a 120-pound woman. Soy also includes an
adequate amount of all nine essential amino acids.
Instead of
depending on soy protein isolate which is used in many convenient foods and
meat substitutes because it is manipulated and concentrated, you should buy
whole soy foods such as fermented soybean cake and soybean pods because they
contain fiber, antioxidants, heart-healthy fats, calcium, iron and zinc.
Dish it up: Serve tofu and substitute soy milk for cow’s milk in any recipe
or drink it chilled.
Whole-grain breads
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| livescience.com |
Whole-grain
wheat bread has 3-4 grams per slice and white bread has 2 grams. Whole-grain
foods are much healthier than those made from refined or “white” flour because
they contain dietary fiber, complex-B vitamins and minerals, according to the
American Department of Agriculture.
At least
half of your daily grain intake should come from whole grains such as
whole-grain bread, cereals, pasta and snack crackers.
Dish it up: Substitute whole-grain flour when baking.
Quinoa
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| nourishyou.in |
Quinoa,
technically a seed, contains more than 8 grams of “perfect” protein per cup
including all nine essential amino acids, which the body needs for growth and
repair, as well as magnesium and iron.
Dish it up: Add quinoa to soup or vegetarian chili during winter months.
Serve with brown sugar and fruit as breakfast cereal or toss with vegetables
and vinaigrette to make salad.
Broccoli
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| laaloosh.com |
Broccoli
contains one of the highest protein sources of all veggies. A cup of broccoli
has 5 grams of protein and only 50 calories. It is also rich in calcium and
folate- nutrients important for women.
Dish it up: Blend raw or blanch broccoli with walnuts or sesame tahini for
sandwich spread.
Nuts and seeds
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| superfoodsrx.com |
Nuts and
seeds such as almonds, walnuts, hazelnuts, cashews or sesame, pumpkin and
sunflower seeds are a great source of heart-healthy fats (MUFAs) and
antioxidants. These healthy fats help promote HDL or good cholesterol and
reduce inflammation according to a 2010 Toronto University study.
Almonds are
the most protein-rich nuts which contain 6 grams of vegetarian protein per
ounce (about 23 almonds).
Dish it up: Eat a few almonds as a snack or add sliced almonds to a salad.
Peanut
butter
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| cbsnews.com |
Although
high in fat, almonds can make long-term weight loss more successful because
they are satisfying. According to a 2008 Purdue University study, dieters
snacking on peanuts (actually legumes, not nuts) and peanut butter ca reduce
their hunger for 2½ hours and make up for extra calories by consuming less
later. Try to look for one without sweeteners.
Hummus
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| kenwoodworld.com |
Hummus gets
its protein and flavor from chickpeas and sesame tahini. Half a cup of hummus
has close to 10 grams of protein.
Dish it up: Make a tasty spread on sandwiches and wraps or great dip for raw
vegetables and apples.
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