7 Best Vegetarian Foods That Contain High Protein
Nutrition is a biochemical process of obtaining food to support your vital functions. One of the major nutrients, i.e., protein, is essential for the growth and development of the human body. It aids in proper recovery, cellular growth, and enzymatic reaction catalysis.
When it comes to following a protein-rich diet, there are several vegetarian protein sources that you can consider. Protein-rich foods like lentils, walnuts, avocado, and quinoa are great add-ons to your daily diet. Read on to find the top protein-rich foods and their benefits for long-term health.
- Soy
Another adequate plant-based protein to add to your dietary regime is soy-based foods. Soy protein is an excellent source for the vegetarian population due to its high protein content. Soy provides over 40% of protein of the total dry weight and has a high net protein utilization rate. Further, it can promote cardiac functions and prevent cardiovascular complications like stroke or coronary heart disease.
Besides proteins, soy may provide nutrients like vitamin B12, Vitamin D, and calcium. Some effective soy-based protein sources you can include in your diet are tofu, tempeh, and soybeans.
2. Legumes
Did you know that legumes contain ample proteins essential for your vital functions? Legumes are a variety of beans possessing multiple amino acids. It includes different variants like chickpeas, black beans, and kidney beans. Moreover, the foodstuff is low in cholesterol and provides the good fats required for metabolic processes.
Legumes can promote weight loss and boost your metabolic processes. Hence, it is a potent plant-based protein source for all vegetarians. Research suggests legumes lower the glycemic index, lower cholesterol, and improve metabolism. Ensure you include different legumes to fulfill the protein requirements in your daily diet.
3. Oats
There’s no doubt that oats are high in dietary fiber. But did you know that oats also provide the perfect blend of proteins? Oats are a powerhouse of essential amino acids like Leucine, Lysine, Cysteine, and Histidine. Also, it contains fiber to improve your digestive processes, aid in assimilation, and promote adequate absorption of nutrients.
The ideal nutritional content may help lower blood pressure levels and prevent cardiovascular diseases in the long run. Try different oat recipes to load up on the essential amino acids for proper growth and development.
4. Nuts & Seeds
Do you like to munch on the crunchy and delicious nuts and seeds as a snack option? If yes, then you must know about its high-protein and nutritional values. Nuts and seeds come packed with ample protein that is essential and beneficial for your vital organs. Some nuts and seeds, like pumpkin, walnuts, almonds, and cashew, are rich in potent nutrients.
Also, it contains amino acids like isoleucine, methionine, and lysine crucial for long-term growth. Not only does it provide the perfect blend of protein, but it also has many fatty acids essential for metabolic processes. These include omega-3 fatty acids and linoleic acids required to promote cardiovascular and anti-inflammatory functions.
5. Spirulina
Another source of protein arising from the family of blue-green algae is spirulina. It is a nutritional powerhouse with multiple nutrients like protein, fiber, and essential vitamins. Moreover, it comes packed with antioxidants like phytocyanins that induce anti-inflammatory and anti-oxidative effects.
You can try spirulina in various forms like powder, capsules, or even edibles. It can improve cognitive functions, prevent hypertensive conditions, and accelerate wound healing mechanisms. Try this plant-based protein source immediately for optimal muscle development and neuromuscular functions.
6. Green Peas
Are you aware of the nutritional value of green peas for your vital processes? Green peas come packed with nearly 9 grams of protein. Also, it provides you with other nutrients like vitamins A, K, and C. A high-quality fiber aids in smooth digestion and assimilation of the ingested food.
All you need to do is include green peas in your diet in different ways. That way, it can lower the blood sugar levels, induce cancer-protective potentials, and catalyze the enzymatic reactions in your body. Moreover, green peas may immediately enhance the taste of your everyday meals.
7. Lentils
When choosing the ideal source of plant-based protein, lentils occupy one of the top places. This is due to the high protein quantity and the quality present in it. Lentils offer various nutrients, including dietary fibers, manganese, folate, and iron.
On top of this, it improves your gut bacteria levels, which facilitates digestive processes. You can try out lentils in different ways, like salads, curry, or even soups. It acts as a protein powerhouse and can prevent many lifestyle disorders like diabetes or hypertension.
Bottom Line
Protein is one of the most essential constituents of your diet due to its protective and immunoregulatory effects. If you’re in search of some reliable sources of plant-based protein, you might want to consider different foods. While lentils are high in protein, oats can provide the perfect protein and dietary fiber blend. Also, nuts and seeds like walnuts, pumpkin seeds, almonds, and cashew give adequate nutrients.
Such sources of nutrients add to your vital functions, prevent lifestyle disorders, and can improve digestion. Moreover, soy-based protein may replenish your body’s nutritional reservoir.