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Top 7 Protein Rich Food Items For Vegetarians

Food Items For Vegetarians

By Emma GPublished 3 years ago 4 min read
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One of the most shared concerns people have when changing their diet to vegan or vegetarian is not knowing whether they can get sufficient protein from such a diet. With no meat, how can vegetarians get the required proteins?

Numerous people compare plant protein versus animal protein and decide that complete proteins for vegetarians are an impossible undertaking. Many meat lovers have done everything in their power to mislead people to think that vegetarians and vegans are not getting enough protein.

So far, clinical evidence shows that people who follow a vegetarian diet have a lower chance of developing heart diseases and other related issues. If you're concerned about getting enough protein on a vegetarian diet, you may have to put those fears aside, as most vegetarians get more than sufficient protein in their diets.

Here are a few protein-rich food items to include in your vegetarian diet if you don't consume them already.

7 Protein-Rich Foods For Vegetarians

1. Beans and Legumes

All types of beans and legumes are a fantastic vegetarian source of protein. Kidney beans, black beans, and all legumes, such as chickpeas, dhal, peas, and peanuts, are some excellent options to include in your diet. The protein amount differs slightly by the type of the product - for instance, there are around 13 grams of protein in a cup of canned kidney beans.

Beans are among the most consumed protein-rich food items for vegetarians and are a great deal if you're on a budget.

2. Tofu and Other Soy-Derived Products

Soy is one of those foods that can deliver multiple flavors, so you'll never really get bored with it. Despite people referring to it as a bland alternative to meat, tofu is a multi-purpose ingredient that improves numerous dishes.

Tofu and other soy-derived products include soy milk, which is relatively common, and some less known products such as edamame, soy yogurt, soy ice cream, soy cheese, or soy nuts. Besides, tempeh and TVP are also among the most commonly-used soy foods rich in protein. Many soy milk and tofu brands, such as USSEC, are delivering simple soy products or soy foods fortified with other nutrients that vegetarians need, including iron, calcium, and vitamin B12.

3. Nuts and Seeds

Nuts and seeds are a convenient and snackable type of protein and essential fats. Particular nuts and seeds are more protein-rich, such as almonds, chia seeds, cashews, walnuts, sesame seeds, and flaxseeds. Because most seeds and nuts have high amounts of fat, it is best to consume them as an occasional snack or post-workout.

4. Fruits

Although fruits are a more inferior protein source, bananas, some berries, and guava contain a fair amount of protein. Contrary to the popular opinion that fruits are high in sugar and low in protein, the sugar they contain is natural, not refined; therefore, it is incredibly healthy to consume as many fruits as possible. Ensure you include them in your daily diet, along with other complete protein and high-protein food items.

5. Grains and Pulses

​Grains and pulses are an incredible protein-rich source that can be stored for extended amounts of time. For instance, 100 grams of boiled lentils have approximately nine grams of protein and are an excellent way to soup up stews, soups, and casseroles.

Grans, including oats, rice, barley, and quinoa, also add a high protein amount to a simple recipe. Quinoa is an incredibly beneficial vegetarian ingredient - it is one of the specific plant sources determined to be a complete protein, which means it contains all nine amino acids essential to the human body.

6. Buckwheat

Although it is not as protein-high as quinoa, buckwheat is one of the pseudocereals that's also a complete protein source. It has a nutty flavor and can be cooked similar to oatmeal or made into a powder to use in baking. The Japanese soba noodles are some of the most commonly consumed products made of buckwheat flour. ​This pseudocereal is also an excellent source of numerous essential minerals, such as phosphorus, copper, manganese, magnesium, and iron.

7. Spirulina

Spirulina is a relatively common alga as a supplement among those following a vegan or vegetarian diet. Although it can be consumed as tablets, you can also purchase the product in the form of a powder, which can be added to granola bars, smoothies, soups, and salads. Besides being a complete protein source, spirulina abounds in antioxidants and is an excellent source of a few B vitamins, iron and copper.

The Bottom Line

Despite some concerns regarding getting a proper amount of protein on a vegetarian diet, numerous high-protein, plant-based food items are available to buy and consume.

Moreover, most of these foods deliver all essential amino acids the human body needs and are labeled as complete proteins. These include spirulina, buckwheat, and more. To make sure you're getting your amino acids while following a vegetarian diet, try including various high-protein foods, plant-based, and complete protein sources into your daily diet.

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About the Creator

Emma G

Emma Gill is a passionate writer & guest blogger. Writing helps her to improve her knowledge, skills & understanding about the specific industry. She loves writing & sharing her knowledge mostly in the health industry.

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