The Most protein-rich vegetarian food

The Most protein-rich vegetarian food

Most protein-rich vegetarian food
Most protein-rich vegetarian food

 

Everyone needs a certain amount of protein to help them build muscle and get healthy and healthy nutrition, so it is necessary to know which foods and foods contain protein to prepare healthy and useful dishes for adults and children.
Many people follow a vegetarian diet and avoid “animal protein” meats, and some people do not eat meat, dairy, and eggs. In this article, we will focus on some protein-rich vegetarian food, but before that, we will discuss protein and its importance to the human body.

The importance of protein to the human body:

Due to the presence of amino acids, it helps provide energy and vigor for the body.
It is used to build body cells and muscles.
Helps strengthen hair, prevent hair loss, and protect it from damage and dryness.
It helps burn most of the fats accumulated in the body because muscle growth means increased energy consumption.
It can strengthen bones and teeth, which is an important part of bone and tooth growth.
For those who adhere to a vegetarian diet, getting enough protein can be a challenge

What is plant protein?

Vegetable protein is a protein found in many grains, herbs, vegetables, and fruits, so plant protein is found in wheat, beans, almonds, broccoli, spinach, avocados, corn, chickpeas, lentils, soybeans, etc…

Protein damage:

Eating too much protein may cause gout or kidney stones.
It increases the chance of developing cholesterol.
Consuming protein powders and milkshakes can cause anxiety and stomach upset

 

In this article, we list some protein-rich plant foods:

1- Lentils

 

Lentils consider one of the most protein-rich vegetarian food (scientific name: Lens culinaris) and it is one of the most famous legumes in the world and one of the annual plants (meaning that it can live for a year or one growing season), it belongs to the legume family (Fabaceae), and as it grows, it is considered a widespread plant Wide. In Europe, Asia, and North Africa, lentils are grown in the summer in temperate regions and in winter in subtropical regions, and this plant is characterized by thin and branching stems, and interlinked oval leaves that grow on both sides of the stem, reaching 4 to 7 leaves, and it also blooms into small flowers in several colors such as :
The seeds of blue, purple, white, pink, and lentils grow in diamond-shaped pods that range in size from 2 to 9 mm. In addition to being ground and used as flour, lentils are also used in cooking and making soups and other dishes.

The benefits of lentils according to the strength of scientific evidence and their nutrient content

Lentils are the second most protein-rich legume, after soy. When eaten with whole grains, it equates to a full meal of meat protein, and protein is one of the most important elements for building bones, muscles, and skin. It also helps suppress appetite. You feel full for longer

Benefits of lentils:

Reducing appetite: Lentils are a rich source of dietary fiber, which is an important factor in weight loss. Not only does it suppress the appetite, but it also promotes satiety, and it can reduce the calories people consume. The high fiber content in lentils also helps maintain a healthy digestive system, as it reduces the risk of constipation and promotes bowel movement. [9] A study by the University of Cambridge in 2011 showed that consumption of legumes has a high glycemic index diet: helps increase feelings of fullness, thus reducing food intake and weight control.

Benefits of lentils for children and infants:

Since lentils are rich in protein, fiber, and a variety of vitamins and minerals, they are considered a healthy food, and pediatricians recommend starting to introduce lentils to children aged 8-10 months, but children should not overeat them. This is because it can cause them to swell. It should be noted that an allergy to lentils is rare, but it is best to speak to a pediatrician before starting to introduce lentils to children to ensure their safety.

Benefits of lentils for pregnant women:

In general, legumes – lentils – are a good supplement to the diet of a pregnant woman because they provide the body with many beneficial nutrients such as calcium, folic acid, iron, and zinc during pregnancy, and lentils can be added to what a pregnant woman eats in many foods such as salads, soups, and dishes. Pasta etc.

Do lentils help to lose weight or gain weight?

One of the most important factors for weight loss or weight gain is the number of calories a person consumes and the number of calories they burn. If he ate more than his body burns, he would gain weight, but if he ate less than his body burn, he would eventually lose weight. Therefore, the amount of food you consume from any type of food determines whether a person will lose weight or gain weight.

 

2- Beans

 

protein-rich vegetarian

Therefore, eating any type of food is the main source for determining whether a person will lose weight or gain weight. As a fat-soluble vitamin K, it is not only a good source of vitamin B, but it also aids in blood clotting; Such as vitamin B1 and vitamin B2
Good source of minerals: such as calcium, phosphorous, potassium, zinc, and iron, and their content is believed to be found in mung beans, in addition to containing copper and magnesium, manganese is a mineral that promotes metabolism and has antioxidant properties, which can promote bone health and heal wounds.
Beans are rich in plant protein and are ideal for burning and losing weight.
Studies have shown that a diet that includes legumes not only helps you lose weight and burn fat.

It can also improve the condition of the heart. It can also lower blood cholesterol and help control blood pressure.
These studies show that people who regularly consume beans can also protect the heart from various diseases.

Compared to people who have not lost weight, they have a higher chance of losing weight and burning calories

3- Soy

 

protein-rich vegetarian

Soy is considered a healthy food for some people, claiming that it can suppress hot flashes, fight osteoporosis, and prevent hormonal cancers, such as breast cancer and prostate cancer.
Meanwhile, other people avoid soybeans because it is feared that it will cause breast cancer, thyroid disease, and dementia.

Soy Benefits:

If you are vegan or vegetarian, it can be difficult to get enough of this important fuel for your body, especially if you are athletic or very active. Soy (also called soybean) can help. Unlike most plant proteins, soybeans contain all 9 essential amino acids needed for muscle and bone health. Your body cannot make these compounds on its own, so most non-vegetarians get these compounds from animal proteins like beef, chicken, and eggs.

Soy and Diet:

Most of the fats in soy are unsaturated, including the important omega-6 and omega-3 fats. As part of a balanced diet, these foods may be good for your heart and help reduce your chances of developing certain diseases. Other sources of high-quality fats include nuts, seeds, fish, and vegetable oils.
Like all vegetables and grains, soy foods are naturally cholesterol-free. Several studies seem to show that adding soy protein to the diet alone can reduce LDL or “bad” cholesterol by 4% to 6%. Therefore, try to replace unhealthy options.

One cup contains about 10 grams of fiber. In contrast, the content of animal protein such as steak, chicken, and fish is 0 grams. Additionally, the high fiber in soybeans may help reduce the cholesterol you get from other foods. Oh yeah, fiber can help your bowel regularly.

4- Nuts

 

protein-rich vegetarian

If your idea of ​​a healthy diet was formed decades ago, it is hard to avoid the idea that you should avoid eating nuts that are high in calories and fats that can be difficult to eliminate. But new evidence overturns this hypothesis. In fact, a recent analysis of American eating habits and health showed that eating fewer nuts and seeds can increase the risk of developing cardiovascular disease or diabetes.

In this study, in the Journal of the American Medical Association on March 7, 2017, researchers from Tufts Friedman School of Nutrition Science and Policy relied on a model that uses the nutritional and health aspects. The observational research data include the National Health and Nutrition Examination Survey, which provides detailed information about the eating habits of Americans (as of 2012). They estimated that in 2012, the number of deaths from heart disease, stroke, or type 2 diabetes exceeded 300,000, and about 45% of them died from these diseases associated with eating too much or too little of the nutrients.

Specifically, there are the following links: reducing your intake of fruits, vegetables, nuts, seeds, whole grains, polyunsaturated fats, or seafood containing omega-3 fatty acids, unprocessed red meats, processed meats, sugar, and beverages or Sodium. very high. Low consumption of nuts (defined as eating at least five 1.5-ounce servings per week) is associated with 8% mortality, and this proportion is also linked to excessive consumption of processed meat.

These results provide evidence for a 2013 study conducted by Harvard University researchers. “We found that people who eat nuts every day live longer and healthier lives than those who don’t,” said the study co-author. Harvard University Professor of Nutrition and Epidemiology Hu (Frank Hu) Chen School of Public Health

Dr. Hu and his colleagues analyzed data from 120,000 participants in Nurses Health Research and Physician Health Research. At the start of the study in the 1980s, everyone answered questions about diet, then every two to four years during a 30-year follow-up period. The researchers divided the participants into six categories, ranging from no-nuts to eating seven or more times a week. Compared to those who do not eat nuts, those who eat nuts are less likely to die from cancer, heart disease, and respiratory disease. Overall, the likelihood of their death during the study was reduced by 20%. Moreover, the effect is “dose-related”. In other words, the more nuts they eat, the lower the risk.

 

5-Tofu, Tempeh and Edamame

Both tofu, edamame, and tempeh come from soybeans.

The entire source of protein is called soja. This ensures that all the necessary amino acids they require are given to the body.

Edamame is sweet, mildly grassy-style, immature soya. Until eating, they must be steamed or cooked and can either be consumed alone or added to the soup and salad.

Tofu is made of bean curds that are squeezed together in a cheese-making process. TEMPH is made until it is pressed in a patty by making and slightly fermenting mature soya.

Tofu has little flavor but retains quickly the taste of the ingredients from which it is cooked. The tempeh has a distinctive nutty taste, in contrast.

Tobacco and tofu can be applied in a wide range of dishes, from burgers to chilis and soups.

All of them contain 10-19 grams of protein and iron, calcium and per 3.5 oz (100 grams)

Folate, vitamin K and fiber are all very rich in Edamame. TEMPHE contains a large range of probiotics, B vitamins, and minerals, such as phosphorus and magnesium.

6-Chickpeas and Most Varieties of Beans

Kidney, yellow, pinto and most other types of beans contain high levels of protein per serving.

Chickpeas are other vegetables of high protein content, also known as garbanzo beans.

Both beans and chickpeas contain approximately 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbohydrates, carbohydrates, iron, folate, phosphorus, potassium, manganese, and a variety of beneficial plant compounds.

In addition, a diet that is rich in beans and other legumes can reduce cholesterol, regulate blood glucose levels, decrease blood pressure, and even decrease belly fat.

Create a delicious bowl of household chili or add beans to your diet by sprinkling a shot of turmeric on roasted chickpeas.

Beans are safe, protein-packed legumes that contain a variety of vitamins, minerals, and beneficial plant compounds.

 7-Spelt & Teff

Spelt and teff are of an old grain group. Einkorn, barley, sorghum, and farro are also other ancient crops.

Spelt is a type of wheat that includes gluten, while teff comes from an annual grass, meaning that it is gluten-free.

Spelt and teff contain per cooked cup (240 ml) 10 to 11 grams of protein, rendering them higher in protein than other ancient grains.

They are also excellent sources of various nutrients, including complex carbohydrates, fiber, copper, magnesium, phosphorus, and manganese. They are also rich in B vitamins, zinc, and selenium.

Spread and teapots can be used in many dishes from baked goods to polenta, risotto, and many other forms of grain such as wheat and rice.

Spelt and teff can be bought online.

Spelt and teff are old high-protein grains. They are a perfect source of different vitamins and minerals and a fascinating alternative to traditional grains.

8-Green Peas

The small green peas, sometimes eaten as a side dish, contain 9 grams of protein per cooked cup (240 ml), marginally more than a cup of milk.

What’s more, serving green peas covers more than 25% of your daily fiber, vitamin A, C, K, thiamine, folate, and manganese needs.

Green peas are also a healthy source of iron, magnesium, phosphorus, zinc, copper, and many other B vitamins.

You may use peas in recipes such as ravioli stuffed peas and basil, that-inspired pea soup, or guacamole peas and avocado.

Green peas are rich in calories, vitamins, and minerals and can be used as more than a side dish.

9-Hempseed

Hempseed is from the Cannabis sativa plant, which is notable for belonging to the same family as the marijuana plant.

Yet hemp seed contains only small quantities of THC, a compound that causes drug-like weed symptoms.

While not as well known as other crops, hemp seed contains 10 grams of full, easily digestible protein per ounce (28 grams). This is 50% higher than chia seeds and linseeds.

Hempseed also contains a considerable volume of magnesium, copper, calcium, zinc, and selenium. It is also a healthy source of omega-3 and omega-6 fatty acids in the ratio known to be ideal for human wellbeing.

Interestingly, several studies have shown that the form of fat present in hempseed can help reduce inflammation as well as reduce symptoms of PMS, menopause, and some skin diseases.

Hempseed contains a large quantity of highly digestible whole protein in an ideal ratio for wellbeing. It also encourages the health of essential fatty acids.

10-Wild Rice

Wild rice contains around 1.5 times as much protein as other long-grain rice types, including brown rice and basmati.

One cup (240 ml) contains 7 grams of protein, in addition to a good portion of fiber, manganese, magnesium, zinc, phosphorus, and B vitamins.

In comparison to white rice, wild rice is not deprived of its bran. This is perfect from a dietary point of view, as bran includes fiber and a lot of vitamins and minerals.

However, this raises concern about arsenic, which may concentrate on the bronze of rice crops grown in contaminated areas.

Arsenic is a toxic trace agent that can cause numerous health issues, particularly when consumed routinely for a long period of time.

Washing wild rice before frying, and using plenty of water to boil, can reduce the arsenic content by up to 57%.

Wild rice is a delicious, nutritious plant source of protein. Many dependent on wild rice as a staple food should take steps to reduce the arsenic content.

11-Oats and Oatmeal

Oats are a simple and tasty way to add protein to your diet.

Half a cup (120 ml) of dry oats gives you roughly 6 grams of protein and 4 grams of fiber. This section also includes a large amount of magnesium, zinc, phosphorus, and folate.

While oats are not known to be a total protein, they do contain higher-quality protein than other widely eaten grains such as rice and wheat.

You may use oats in a number of dishes, ranging from oatmeal to broccoli burgers. They can also be ground in flour and used for baking.

Oats are not only nutritious but also a simple and tasty way to add vegetable protein to a vegetarian or vegetarian diet.

12-Chia Seeds

Chia seeds are derived from the Salvia hispanica plant native to Mexico and Guatemala.

At 6 grams of protein and 13 grams of fiber per 1.25 ounces (35 grams), chia seeds certainly merit their place on this list.

In addition, these small seeds contain a large amount of iron, calcium, selenium, and magnesium, as well as omega-3 fatty acids, antioxidants, and various other beneficial plant compounds.

They’re extremely flexible, too. Chia seeds have a mild flavor and are able to absorb liquids, developing into a gel-like material. This makes it easier to incorporate a range of recipes, from smoothies to baked goods and chia puddings.

Chia seeds are a versatile source of protein for plants. They also contain a number of proteins, nutrients, enzymes, and other health-promoting substances.

 

 

DIET AND PROTEIN 

Seven tips for a successful protein diet. Here are the advantages and harms of a protein diet
Publicity

Writing-Omnia Qalawun: Certain individuals who wish to lose weight have recourse to a protein diet to get rid of extra weight without suffering from the health issues that dieters normally have such as exhaustion, headaches, and dizziness. In the following lines, the “consultant” discusses everything you want to hear about the protein diet and the advantages and dangers of following it according to “Medical News Today”

What’s the protein diet?

It’s a high-protein diet, so it also relies on other foods, such as sugars, but in very limited doses, because the body gets fewer calories and a sense of fullness and satiety.

Benefits of Diet Protein

1-Weight reduction

2-Stimulating the body to create metabolites that are beneficial to the body’s essential organs such as the heart and brain.

3-Providing red cells with the requisite oxygen to sustain healthy skin and skin

4-Producing tissues that the body uses in building muscles and bones

5-Play Certain forms of proteins play a role in hormonal control.

6 – Proteins contain 22 amino acids, nine of which are important to the body’s nutrition.

Tips when following a protein diet

For a successful high protein diet, you must:

1-Knowing the body’s protein requirements, as this depends on the body’s weight, and you should contact a nutritionist

2-Develop a weekly meal content plan

3-Eat nutritious and non-GMO proteins

4-Each meal to include at least 25:30 grams of protein

5-Write down the amount and quantity of food you consumed

6-Keep a healthy diet that contains all nutrients

7-7 – Should not over-eat proteins, both foods containing animal and plant protein.

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