Proteins are too important for the body to afford to exclude them. They are the main building block of cells and play an important role in the regeneration processes in them. It takes more time to metabolize them, where more energy is released and the feeling of satiety remains for longer.
Animal products, meat, eggs, dairy products are good sources of protein, but unfortunately also of bad cholesterol and saturated fat. For those of you who have chosen to transition into the vegan family, as well as those who are trying to eat he althy, we offer some useful sources of plant-based protein.
Foods from the legume family are very suitable as substitutes for meat proteins. One cup of peas contains 7.9 g of protein – as much as a glass of fresh milk. A he althy protein intake per day for women is 46 grams and for men around 56.
The bean, different kinds of old beans are indispensable. Two cups of beans, for example, contain 26 grams of protein.
All grains are rich in protein, but quinoa is a champion in this regard. It is unique because the amount of protein in it is more saturated. All the amino acids the body needs are contained in quinoa. This cereal is suitable for a variety of dishes from soups to pasta snacks, vinaigrettes and much more.
Nuts and Peanut Butter
All nuts contain a large amount of fat and protein,which are very important building blocks for the good functioning of cells. They are caloric and create a feeling of satiety, but they are also a source of energy. Almonds, cashews, pistachios all contain about 160 calories and 5-6 grams of protein per 30 grams of nuts.
Nut oils such as peanut and almond are also a very good way to get protein in a he althy way.
Be careful in the stores what types of nuts and oils you buy. Look for them to be as low in impurities and s alt as possible, especially as well as without a lot of added sugar and hydrogenated oils.
Chickpeas – it is extremely suitable for salads, fried foods, crunchy snacks or prepared as hummus. Contains 7.3 grams of protein in just half a cup. It's also high in fiber and low in calories You can make a great nutritious breakfast with whole wheat bread spread with hummus and a few slices of fresh tomato.
Soy foodsare one of the richest and favorite vegetarian and vegan sources of protein. They are also very tasty. They contain between 15 and 20 grams per half cup. They are nutritious. Their taste suits many different types of dishes. They can easily be added to enrich the taste.
Edamame is the unripe version of soybeans. It is harvested and served with the pod, similar to green beans. It is usually prepared by boiling and s alting. This is enough. Cooked edamame beans contain 8.4 grams of protein per half cup. They can be served hot or cold for both breakfast and dinner or as an addition to salads and pasta.
Leafy greens also contain protein, but not as much as legumes, grains, and nuts. But they also contain antioxidants that are so beneficial for the heart and cells. If you try to eat as wide a variety of vegetables as possible, you will have nothing to worry about. Two cups of raw spinach, for example, contain 2.1 grams of protein, and one cup of broccoli – 8.1 grams.
Hemp would be very suitable for your diet. You can add it to various shakes, pesto or baked goods. Hemp milk is also beneficial as it is a better option than skimmed cow's milk.
Sesame, sunflower, poppy seeds - are characterized by high protein content, as well as he althy fats, beneficial for good cholesterol. These seeds are in no way inferior to the others, so include them in your menu if you haven't already. Sunflower seeds contain 7.3 grams per quarter cup, and sesame and poppy seeds each contain 5.4 grams. Add them to your bread or to your salad vinaigrette.
Saitan is a very powerful substitute for meat. It is obtained from wheat by washing away the starch and extracting only the gluten. As a result, a thick elastic mass is obtained, which after heat treatment becomes edible. Saitan is similar to soy meat substitutes such as tofu,for example. Season with s alt. Contains 3.6 grams of protein per half cup, more than tofu and tempeh. It tastes like chicken, which makes it especially nice to eat.
Not only for vegans, but also for those of you who suffer from lactose allergy, milk replacers are a good alternative. Soy milk contains the most protein per cup – up to 10 grams.
Cocoa powder can also provide you with the protein you need. They are significantly less, but you can keep that in mind when looking for variety. Contains approximately 1 gram of protein per 1 scoop. Make sure it's unsweetened. Add it to drinks, baked goods.