Studies suggest that healthy people eat 0.8 grams of protein per kilogram of body weight. Athletes and bodybuilders need approximately two grams of protein per kilogram of body weight. Vegetarians have a difficult time getting the right amount of protein. Even though there are plenty of meat substitutes on the market, most of them are highly processed and contain harmful substances. Best cheap protein sources minimally processed or unprocessed. Protein supports proper functioning of the body, stimulates the production of red blood cells and promotes the growth and repair of tissue
Here are some of the best protein-rich foods for vegetarians :.
Quinoa is a complete protein, which means that is contains all nine essential amino acids. One cup contains about eight grams of protein. Its texture is much like rice. This estimate is almost twice as much fiber as most other grains. It is also a great source of magnesium, iron, lysine, manganese, and riboflavin (Vitamin B2).
Vegetarians can use beans as the primary source of protein. The most popular and healthiest types of beans are black beans, lentils, haricot beans, kidney beans, chick peas, butter beans, and split peas. They also contain high levels of fiber, antioxidants and complex carbohydrates. You can get seven to 10 grams of protein per half cup of cooked beans. These vegetables are comparable to meat when it comes to calories. They support weight loss and improve digestion.
This popular meat substitute is made from wheat gluten. You can marinate it at home or buy it used once. Seitan contains over 31 grams of protein per three ounces. This protein-rich foods are also called wheat meat. Both quantity and quality, protein in these foods is similar to beef.
Nuts are rich in protein and healthy monounsaturated fats. 100 grams of nuts contains 25 grams of protein. This nutritional power rating is packed with vitamins, minerals, antioxidants and omega-3 fatty acids. Regular consumption of nuts lowers blood cholesterol, prevent coronary heart disease and reduces the risk of breast and prostate cancer.
Dried seaweed contains more protein than milk, meat, chicken and other sources of animal protein. Studies have shown that seaweed is a complete protein, unlike most edible plants land. This plant is mainly composed of unsaturated fatty acids and contains up to 55 percent dietary fiber. Seaweed is a great source of protein for vegetarians.