8 Best Complete Protein Foods for Vegans and Vegetarians

Do you want to be on a meat free diet, here are some options which are rich in fiber, antioxidants, and other vital nutrients.

If you are vegan, vegetarian or you just want to cut back on some meat. Although protein is quite essential for your body as it codes for healthy hair and sturdy bones and also building muscles. But Wait! Before you grapple onto some old protein source. You must choose only those protein alternatives that contain those 9 important amino acids. Amino acids are broken down forms of protein. 20 different types of amino acids make up the protein. But 9 types of amino acids are not manufactured by our body. Surprisingly these nine types are very essential for our body. Complete protein foods contain all sorts of important amino acids. Although it is not necessary that all protein rich foods contain these protein types.

The 8 Best Plant-Based Sources of Complete Protein

If you have made a permanent decision to exterminate protein from your diet. Then it is your duty that you make plant based proteins a part of your diet. But the quantity of protein you require depends on your age, gender and activity. The prescribed protein intake is 0.8 per kilogram or 0.36 per pound of body mass. The fantastic news is that there is no lock down on choices. Peep down below to look upon the best choices and palatable ways to make them a part of your diet.

8 Best Complete Protein Foods for Vegans and Vegetarians

Image Credit: healthyvogue.com

1. Hemp Seeds

Protein count: 10 grams per 3-tablespoon serving

These heart shaped seeds that look like they are shelled are the products of the hemp plant, Cannabis sativa. But they don’t have any effects on your brain. In simpler words they won’t get you high. They are great sources of omega-3 and omega-6 that are healthy fats.

Zeitlin, founder of the BZ Nutrition prefers adding hemp seeds to her morning oats or even as a breakfast smoothie. A topping for scrumptious salads. Or maybe even an avocado toast adding these hemp seeds simply to spinach or kale is one of a delight.

Hemp Seeds Sources of Protein

Credit: Getty Images

2. Edamame

Are you a sushi lover then remember to add edamame to your next sushi order. This green pea like vegetable may look small but provides muscle building protein. So body builders can use edamame as a part of their diet.

It’s most magnificent benefit is that it provides a large 8 gram of fiber per serving which can prevent stomach problems such as constipation. Fold it into thick green layers in delicious salad jar or just mix it with other vegetables to get the utmost benefit and pleasure.

Edamame Sources of Protein

Credit: Getty Images

3. Farro

Protein count: 7 grams per 1/4-cup serving

Farro is an antique grain that resembles the shape of lentils. This special vegetable is made from wheat and has a soft chewy design with a twist of nutty flavour. Not only does it contain protein but also b-vitamins, minerals and other antioxidants.

Almost all vegans and vegetarians are lack of vitamin B-12 and this vitamin is usually found in animal and meat products. Mix it in with brown rice or pasta and rejoice with tofu and veggies for a nutrient thick meal. Or you could just try farro with mushrooms.

Farro Sources of Protein

Credit: Getty Images

4. Quinoa

Protein count: 8 grams per 1-cup serving

The specialty of this whole grain is that it gets ready in fewer than 20 mins. So your supper can be ready in no time at all. Moreover, it is almost as high in manganese, fiber, iron and magnesium.

Prepare this meal once and have the privilege to chow down onto it twice!

Quinoa Sources of Protein

Credit: Getty Images

5. Buckwheat

Protein count: 6 grams per 1-cup serving

Buck wheat has texture similar to grains and involves a flavor filled with nuts. It is a gluten free food option for those people that are transfixed in between food sensitivities and intolerance. Switch it for white flour or even as an alternative to oatmeal.

Buckwheat Sources of Protein

Credit: Getty Images

6. Ezekiel Bread

Protein count: 4 grams per slice

The identical twin of normal bread but this wheatish colored bread packs more nutrients than its sibling. It is rich in fiber including whole wheat barley, millet, soy beans and spelt.

It can be used instead of normal bread as it provides the body with double the nutrition a normal bread does.

Ezekiel Bread Sources of Protein

Credit: Getty Images

7. Hummus and Pita Bread

Protein: 7 grams per 2-tablespoon hummus and 1 whole-wheat pita serving

This pair is an outstanding match between wheat which lacks lysine a vital amino acid and the incomplete protein source chickpeas which are equipped with large quantities of lysine.

Chick peas even contain iron, magnesium, zinc and vitamin k and all these minerals and vitamins help prevent heart disease and develop strong bones. Overall they contribute to a healthy life style.

Hummus and Pita Bread Sources of Protein

Credit: Getty Images

8. Chia Seeds

Greyish white tiny seeds contain a huge amount of nutritional value. Omega-3 fatty acids, calcium zinc make up the entire chia seeds. They don’t have a flavour and easily suck up water. That is the mere reason why they can be added to oatmeal, smoothies and puddings. But best of all they can reduce your weight at a very fast rate.

Just immerse them in water in a glass and cover them. Leave them overnight and drink them in the morning. Continue this routine and gradually experience the amazing effects. In a few days you will start looking smart with good body figure. Lastly their protein content is enough to replace the meat in your diet.

Chia Seeds Sources of Protein

Credit: Getty Images

Related Posts

Add Comment