10 Protein-Rich Foods for Vegetarians to Include in Their Diets

Are you a vegetarian or interested in looking for suggestions on how to include proteins in your diet? Is it safe to say you're often met with disbelief and replies such as, "Why don't you just eat eggs"? A lot of vegetarian food has high quantities of protein which helps build and maintain muscle or simply live a healthy lifestyle without having to revert to animal protein.

Here is a list of 10 protein-dense foods for you that will aid in building muscle, strength, and enabling weight loss.

Seitan

stemming from gluten, Seitan is a well-documented protein source for vegetarians and vegans alike. It is also known as wheat meat since it resembles the texture and consistency of meat when cooked. Every 100 grams of Seitan contains 25 grams of protein. It also has selenium, iron, calcium, and phosphorus as well. You can pan-fry, sauté, or grill in order to implement it into a recipe of your choice. This is really important, if you are sensitive to gluten, or are have celiac disease, you should avoid Seitan.

Greek Yogurt

The difference between greek yogurt and regular yogurt by a straining process that removes whey - which is a liquid containing lactose that's a natural sugar found in milk. This means Greek yogurt has less than regular yogurt. It contains calcium, protein, probiotics which is great for gut health, iodine, and vitamin B-12. One eight-ounce cup of Greek yogurt has 23 grams of protein. Thanks, to its high density of protein, it can help in improving bone health, suppressing appetite and hunger, boosting metabolism, improving gut health among other benefits.

Tofu

It is great If you are trying to fulfill your body's protein requirements, soy products can be your best bet. Tofu's origins can be traced back to China. Tofu is made from the condensation of soy milk, then pressed into solid white blocks. Tofu is a protein-dense food and also contains every essential amino acid, important for your body. 100-grams of tofu contains 8 gms of protein. Along with being rich in protein and a variety of other healthy nutrients, tofu can also protect you from health conditions, such as heart problems, diabetes, and even certain types of cancers.

Tempeh

It's Indonesian food, Tempeh is made from fermented soybeans. With a pretty robust nutrient portfolio, it is a popular substitute for meat by vegetarians. In 2014 a study was done that took, 20 obese men were given a high-protein diet that included soy-based or meat-based protein. Two weeks later, it was found that both the diets led to weight loss, a suppression in appetite, and an increase in feeling full with no significant difference between the two protein sources. An 84-gram serving of tempeh contains 15 grams of protein. A single eight-ounce cup of tempeh has close to two thirds of the calcium found in a cup of whole milk. Milk in its essence is baby cow growth formula so it packed with a lot of fat and is not a good source to get calcium. Since tempeh undergoes fermentation, the phytic acid found in soybeans is broken down, facilitating absorption and digestion.

Lentils

A protein-packed powerhouse, lentils grow in pods and are available in red, green, black, and brown. 100 grams of cooked lentils contain 9.02 grams of protein. Eating lentils can lower the risk of obesity, heart diseases, diabetes, and promote a healthy complexion and hair, weight loss, and increased energy. It's an economical source of protein, lentils can also account for folate and manganese in your daily nutrition plan. There are so many recipes that can be used to prepare lentils, they are without a doubt the most versatile protein-dense vegetarian food that can help you check off your daily health bucket list.

Edamame

Edamame is simply immature soybeans. They are green in color and can out into soups, salads, stews, or consumed as a snack. An eight-ounce cup or approximately 155 grams of edamame has 18.5 gms of protein. In addition to being a rich protein source, it can also serve a fundamental role in lowering cholesterol levels, in turn lowering the risks of heart disease and improving the blood lipid profile. They are low in carbohydrate and glycemic index count, which makes them a perfect snack for those trying to control their blood sugar levels as well.

Peanuts

Protein-dense full of good fats, and known to improve heart health, peanuts can be an easy way to consume protein for your body. Half a cup or four ounces of peanuts typically have 20.5 grams of protein. They are low-carbohydrate food, thus making them great for diabetics. An excellent source of proteins and minerals like biotin, copper, niacin, manganese, phosphorus, vitamin E, and magnesium, peanuts can be easily incorporated into your daily diet as a snack or as part of a routine meal.

Nutritional Yeast

Nutritional yeast is commercially sold as a yellow powder of flakes. Its cheesy flavor can nicely be fitted into mashed potatoes or scrambled tofu. It can also be sprinkled over pasta or can be enjoyed as a savory dressing on popcorn. Did you know that 28 grams of nutritional yeast contain 14 grams of protein and 7 grams of fiber? Studies have shown that S. cerevisiae, which is the yeast in nutritional yeast can aid in building immunity and can also reduce inflammation that occurs from bacterial infections. It is a great food to help combat brittle nails or hair loss, thanks to a high concentration of protein and biotin.

Edward Fay

Physique Cmpetitor and Entrepreneur