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Best Protein Sources for Vegetarians

Posted on Oct 14, 2014 2:11:41 PM by healtheo360

As more people go vegetarian for the purpose of their health, the question asked most is if other protein sources can just be beneficial, if not healthier? It is! It’s clear there are plenty of other protein sources that the body needs to grow healthy and strong.

Best Protein Sources for Vegetarians

Meat and eggs are complete protein sources, containing amino acids and essential amino acids the body needs and can’t produce on its own. However, the body only needs a decent amount of essential amino acids daily and many plant-based foods provide those amino acids. Here is a list of the 8 best protein sources for a vegetarian

· Quinoa

On the list of the world’s healthiest food, this super food is packed with fiber, antioxidants, manganese, and plenty of vitamins that make it a great source of protein. One cup of steamed quinoa contains 8 grams of protein and makes a great substitute for rice.

· Buckwheat

Although, there is wheat in the name, buckwheat is not a type of wheat and is closely related to rhubarb. Buckwheat has many health benefits and is known to lower blood cholesterol and control sugar levels. The Japanese have turned this plant into soba noodles and one cup of buckwheat contains 6 grams of protein.

· Chia Seeds

A great addition to smoothies or puddings, this calcium rich plant based source is filed with omega 3 fatty acids and antioxidants. 2 tablespoons contain 4 grams of protein.

· Soy

Although soybeans are low in amino acids, soy is considered a complete protein. Tofu is the best-known soy source and the firmer the tofu, the higher the tofu contains protein. A ½ cup of firm tofu contains 10 grams of protein.

· Rice and Beans

The most inexpensive meal to make that is a great source of protein, especially after a workout. The combination of rice and beans contain amino acids that compliment each other that gives about the same protein content as meat. One cup of rice and beans contain 7 grams of protein.

· Hummus

Made mostly from chickpeas containing lysine, a amino acid, 2 tablespoons of this delicious spread contains 7 grams of protein. Hummus can be made from edamame, cannellini, legumes, and other beans!

· Seitan

Made from wheat gluten, this protein substitute is seasoned with flavors and resembles real meat. Half a cup contains 36 grams of protein!

· Peanut Butter Sandwich

The most staple common household good found in your pantry. Peanut butter is high in protein and healthy fats, paired with grains, makes a complete protein. Two slices of bread and 2 tablespoons of peanut butter contain 15 grams of protein, making it the perfect go to snack for protein!

Related articles: Healthy Vegetarianism: Make Your Life Better

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