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Protein Paradise For Vegetarians: 12 Non-Meat Sources Of Protein
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10. Tofu
Tofu, sometimes called bean curd, is a soy milk product and another excellent source of protein. A mere half a cup, just four ounces, has 10 grams of protein, eight of the essential amino acids, and is a good amount of calcium, iron, copper, zinc, vitamin B1, and selenium. Tofu can be bought fresh, dried, or fried. It has a neutral taste and will absorb whatever flavor you add to it. Tofu lowers your risk of developing diabetes, lowers cholesterol levels, and fights cancer.
11. Chia Seeds
For tiny little seeds, these pack a huge protein wallop. Two tablespoon of chia seeds have 9.4 grams of protein and are one of the best plant sources of omega-3 fatty acids. These tiny seeds also pack a powerful nutritional punch! They have tons of fiber, calcium, manganese, phosphorus, iron, zinc, and magnesium. Chia seeds can improve digestion, give you tons of energy, regulate blood sugar levels, and prevent the signs of premature aging. There are literally dozens of ways to use and eat chia seeds. Check out recipes online, and enjoy some today!
SEE ALSO: 15 Reasons Why You Need to Eat More Chia Seeds (Number 8 is Amazing)
12. Quinoa
This is an excellent source of protein as it contains all nine of the essential amino acids and has 8.14 grams of protein in one cooked cup. This popular grain also has iron, potassium, folate, phosphorus, magnesium, and fiber. Quinoa is cooked much like rice and can be eaten hot or cold. Quinoa can reduce inflammation in the body, lowering your risk of developing several types of disease including Alzheimer’s, arthritis, colon cancer, and heart disease.
Keep in mind that although not all of these proteins are complete proteins, that doesn’t mean they are not worth eating. The human body does not need every single essential amino acid in every bite of food. Most people can get enough protein on a vegan diet with proper planning. By eating a wide variety of foods, you are sure to get all the amino acids your body needs each day.
References:
Ncbi.nlm.nih.gov – plant-based diet
