Although we often think of meat when we think about protein, it's not hard to get enough nutrients, even when you're on a vegan diet. Here are some of the best sources of herbal nutrients to include in your daily meals.
1. soyThe largest shopping center Milk
According to one study published in the Journal of Food Science and Technology, the amount of protein contained in soy milk is similar to that found in cow's milk, making it the best substitute for herbal dairy.
Take a bowl of soy milk and high-protein cereals for breakfast. Kashi GoLean and Special K Protein Plus can provide about 13 grams of protein per cup, as revealed by one report from the Ministry of Agriculture.
2. The greens
You need to make sure you have enough vegetables on your plate, especially when you are on a vegan diet. Spinach, broccoli, edamame, green peas, asparagus and Brussels sprouts are among the green plants. protein-stimulating options to consider.
Even though no individual vegetable can match the high protein content of meat, it can help you achieve the recommended daily intake by incorporating a variety of them into your meals throughout the day.
3. Beans and lentils
A cup of cooked lentils can provide up to 18 grams of protein in addition to increasing your iron and fiber intake. Speaking of fiber, you can also get red or black beans containing up to 15 grams of protein in a cup.
"Beans and lentils taste great in curries and soups and are also useful for thickening sauces or dips, and they are an excellent source of fiber and some of the B vitamins," said Rhiannon Lambert, a nutritionist with London. Cosmopolitan UK.
Available in different varieties: white, red, black or mixed, quinoa is a product of choice not only for vegans, but also for people with celiac disease. This is because the healthy seed is gluten free.
Quinoa is one of the few plant-based foods considered a complete protein food – that is, it contains all the essential amino acids – providing just over 8 grams of the nutrient in a cup. It can be a good substitute for rice by providing an indispensable dose of fiber, iron, magnesium and manganese.
A portion of cooked tempeh, about 100 grams, can provide up to 20 grams of protein. In addition, it would also have a beneficial effect on intestinal bacteria.
"Tempeh is made by fermenting cooked soybeans and turning them into a dense cake that can be sliced and fried like tofu," says Stephanie Eckelkamp. Prevention. "It's nutty, chewy and contains a lot more protein and fiber than tofu – and as it's fermented, it's easier for some to digest."