Proteins for vegetarians. Vegetable protein: list of products

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

A properly composed menu, taking into account proteins, fats and carbohydrates, is the way to a he althy diet. Today, every person knows what proteins contain, but what about people who do not consume products such as beef, pork, veal? Where to find proteins for vegetarians, so as not to deviate from the chosen principles of food intake?

Important points in vegetarianism

Vegetarians are people who consume plant and dairy foods. Such people flatly refuse meat and fish products. This fact makes you think that there is no protein on the vegetarian menu, so this way of eating is not correct, it is harmful to he alth.

Followers of this style of eating, as well as knowledgeable people, understand that plant-based protein is a great alternative in the list of daily consumption products. The main difference is in the dosage of the substance, because it should be about 1 gram per 1 kilogram of weight. This principle will not affect the metabolicprocesses in the body. Vegetable protein in vegetables and fruits for vegetarians is contained in the optimal amount. It is important to correctly correlate with the total number of calories per day in order to avoid worsening the condition.

Proteins for vegetarians

For good he alth and maintaining the microflora of the body, it is necessary to consume special products that do not contain harmful chemical compounds, empty calories. Protein-rich foods for vegetarians include not only vegetables and fruits, but also various cereals, seeds, and dairy products.

Chia seeds

The product is important to use not only for people who want to improve their physical shape, but also for those who want to provide a service to their body, giving it the opportunity to work well and properly. Chia seeds are first on the list of protein foods for vegetarians.

Spanish sage contains about 2.5 grams of protein per teaspoon. It is also rich in a huge amount of amino acids and minerals. The product contains fiber and he althy fats, which is very good for the amount of sugar in a person's blood.

Seeds are known to many as an effective way to fight extra pounds by reducing hunger. This is also due to the presence of fiber, which, as it were, fills the stomach, giving the appearance that enough food has already been eaten.

To use chia seeds correctly, they can be added to yogurt or smoothies, and the product is also a great solution for an additional ingredient to a salad. It is best to eat such dishes in the morning,which will give energy to the body for the whole day.

Chia should be on the list of plant-based protein foods first as it easily fills a calorie deficit.

Seitan

Seitan is very common among vegetarians and vegans as it is highly satiating and high in protein. Such a product is created from gluten, it is very similar to meat products in appearance. There is a lot of protein in 100 grams of seitan - 25 grams.

Seitan is a product containing protein. Vegetarians should use it if they want to maintain a good state of the body, as well as speed up metabolic processes.

In some diseases, the product is contraindicated, so before you start consuming it, it will not be superfluous to consult a doctor or nutritionist.

Seitan is easy to cook, it can be fried or boiled, you can eat the product on its own, as well as with various cereals or vegetables. The vegan proteins found in seitan are indispensable for those who do not eat meat, as they are an excellent source of energy.

Tofu and other soy products

All tofu-derived products are a storehouse of nutrients, and most importantly - vegetable protein for vegetarians.

Tofu is a famous Asian delicacy that is widely used and consumed in Europe and America. This is the best option to replace cheese. To get tofu, prepared minced beans are pressed and infused.a certain period of time.

Edamame is also actively gaining popularity, which is unripe soybeans mixed with various seasonings and spices. The product is extremely useful due to the amino acids it contains, and the solid surface helps to perfectly cleanse the body of toxins and toxins.

Soy products are essential protein foods for vegetarians, as they contain the substance at a dosage of 10-19 grams per 100 g of the finished product, which is a lot compared to vegetables and fruits.

Lentils

Lentils can be different - red, green or brown. Some products are a mixture of different types. No matter which option you prefer, any lentil contains about 25 grams of protein for vegetarians.

Chickpeas or other legumes, which have about 19 grams of protein, are close to it in terms of the amount of protein. Chickpea dishes are very satisfying and tasty, and contain many complex carbohydrates that do not carry empty calories. It is also not only a source of protein for vegetarians, but also fiber, iron.

A chickpea menu is a great option for losing weight or fighting obesity.

Spirulina

Spirulina is an algae that has been haunting fans of proper nutrition for a long time. The product is unique in its kind and indispensable for the body, because it is rich in iron and thiamine, and also has a healing effect on the general conditionperson. It's a good source of protein for vegetarians because spirulina has 8 grams in two teaspoons, which is a lot.

The product is inexpensive in stores, so it is easy to purchase. It will saturate the body and enrich it with amino acids and trace elements, help with weight loss and problematic hair.

Quinoa

Recently, many people are interested not in how much protein is in the product for a vegetarian, but how much gluten is in it. It is believed that the substance is very harmful to humans, so quinoa will be a lifesaver.

Quinoa is completely gluten-free but has 14g of protein per 100g

Breads and sprouted grains

Each product made from sprouted grains is highly nutritious and also contains about the same amount of protein at 8g per serving.

In the fight against gluten and empty calories, products from such raw materials will be optimal. Also, this type of bread contains lysine, which helps the protein to be absorbed later.

Plant Milk

Milk can be of vegetable origin - almond, coconut and soy. Either option contains 3-4 grams of protein, making it an alternative to cow's and goat's milk. Originally a dairy product of plant origin also has calcium, B vitamins_12.

Beans

Beans for vegetarians - an indispensable complex of vitamins and minerals. The product is saturated with proteins, surpasses even fish in their quantity.

Amino acids help improvethe state of the microflora of the stomach, as well as improve brain function, affect the growth and elasticity of bones.

Nuts

Protein source is nuts and all products made from them. There are about 20 grams of protein in 100 grams of the product. Nuts are also a product filled with vitamins and he althy fats, it has a good effect on mental activity, improves the condition of the hairline.

Nut butters are best looked for without sugar or s alt in large quantities, as this reduces the beneficial property of the product.

Also, preference should be given to nuts that are not fried or s alted, as they have very little protein and nutrients due to heat treatment. Nuts are consumed raw or lightly roasted without the addition of spices and seasonings. They control hunger with fullness, so 100 grams of nuts a day will help solve the problem of overeating.

Cannabis seeds

Hemp seeds are used actively in cooking, they provide satiety and prevent many cardiovascular diseases. In addition to 3.3 grams of protein in one teaspoon, seeds contain omega-3s, fiber, trace elements and minerals.

The product is indispensable in the diet of a vegetarian, because it provides protein, which allows you to always look he althy and also feel great.

Seeds can be added to pastries, salads or cereals. They are also often used in various smoothies.

Ezekiel Bread

The product is a sourdough bread made from barley, germinated wheat,beans and lentils. The bread contains no extra calories, has 4 grams of protein per slice, and a complex of amino acids.

Any kind of bread can not be compared with Ezekiel's bread, because it provides comfortable work of the digestive tract, protects the walls of the stomach from damage, enveloping them.

Bread can be used on its own or as a sandwich base.

Amaranth (amaranth)

Amaranth is similar in properties to quinoa, but differs in the amount of protein. There are 4.67 proteins per half cup. Amaranth grains are highly nutritious, rich in vitamins B, E, and essential amino acids.

Eggs

Eggs for vegetarians serve as an alternative to meat or fish, as they are a source of a large amount of protein. One unit contains about 6 g of protein.

The product is dietary, so it is used first of all in the fight against excess weight. It also helps to grow muscle mass well, speeds up metabolic processes and destroys hunger.

Hummus

An unusual option to add to ordinary food, helps to improve and diversify its taste. One teaspoon of hummus has 1.1 grams of protein.

It is made from chickpeas, so it contains all its useful and nutritious substances. In combination with tahini provides a person with a whole complex of protein, amino acids.

It is best to cook tahini with hummus on your own, because store-bought hummus, as a rule, does not contain tahini and, as a result, brings little protein to the body fornormal operation.

The product can be used as a sauce for dishes, like mustard or mayonnaise.

What to look out for?

Any chosen variant of the product must be consumed in the correct dosages in order to avoid a protein deficiency or, conversely, a glut. It is also necessary to know in advance about all allergic reactions, so it is worth consulting with a nutritionist who will help you make a menu. Vegetarian dishes are very he althy, but it is important to eat them in moderation so as not to cause problems with the stomach and subsequently with all organs and organ systems.