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Plant-Based Nutrition

6 Protein Sources for Vegetarians

Written by faisal.alshawa@believenutrition.net
on Dec 17, 2017
6 Protein Sources for Vegetarians

Are you a vegetarian? A vegan? Then this blog post is for you!

Let me start out with the basics. Sure, animal-based protein sources may be superior to plant-based sources in the sense that our body can better digest and absorb the protein from animal sources more efficiently, but this doesn’t make plant-based proteins a bad option!

The thing is with plant-based proteins, we need to combine several types together in order to get the full amino acid profile that we need and that which is equivalent to eating an animal-based protein source. At the same time, we need to a bigger quantity of plant-based proteins to also get the amount of protein needed to be equivalent to eating an animal-based protein.

Having said all this, here are 6 plant-based sources that are high in protein. The list doesn’t end here though, there are others out there but I figured to mention my favorites!

 

1. Quinoa

Quinoa is by far my favorite plant-based protein because it contains all the essential amino acids that we need, which are amino acids that our body cannot produce. Out of all grains, quinoa also has the highest protein content. One cup of quinoa is equal to 8 grams of protein.

 

2. Buckwheat

Although less protein than quinoa, buckwheat is still a good grain to eat as it also contains a high amount of protein. One cup of buckwheat has approximately 6 grams of protein.

 

3. Soy beans

 Soy beans make up a good vegetarian/vegan protein source too. They’re tasty and can be mixed in with many different types of foods, making it an easy to use protein source! Also, it’s quite high in protein, with one cup having around 29 grams.

 

4. Hemp Seeds

Hemp seeds, and hemp protein in general, can be a powerful food as it has other benefits than just it’s protein content. Keeping things relevant, 100 grams of hemp seeds is equivalent to 37 grams of protein!

 

5. Chickpeas

Aside of it’s fiber and potassium content, chickpes are another delicious plant-based protein to eat. Although it has a lower protein content than soybeans, it still is a good source to eat and can be mixed in with many different foods and quite easy to prepare!

 

6. Chia Seeds

A superfood? Chia has great benefits, among them is its high protein content. Chia seeds are considered a complete plant-based protein and can be an excellent protein source to add to your oatmeal, smoothies and salads!

 

Be it a vegetarian or a vegan, leading a healthy lifestyle means getting in the protein you need on a daily basis. Protein is key for muscle and bone health, while also improving your skin, hair and nails. Since animal-based proteins are not an option, it’s important to include a plant-based protein in every meal you eat, making sure you combine different types and eat the right amount to get all the amino acids you need per day. Don’t believe the criticism that comes with eating plant-based proteins; you just need to be smart about it!  

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