A vegetarian diet has many health benefits. Studies have shown that vegetarians
have a lower incidence of such chronic diseases such as hypertension, heart disease, and even some cancers. A study also showed that vegetarians, on average, weigh less than their meat eating counterparts. Despite these advantages, it can still be a challenge for a vegetarian get enough protein in their diet. It is particularly difficult for them to follow a vegetarian diet where milk and eggs is not allowed. What are some of the best sources of non-meat protein
Tempeh is made by fermenting soybeans. Because the whole soybeans are used, tempeh higher in protein than tofu, one unfermented soybean product. There are also more nutritionally rich and easier to digest. Tempeh is readily available at most natural food markets, and can be added to soups, stews or stir fries or eaten as is. Many people prefer the more complex flavor like tofu. A cup tempeh contains a full forty grams of protein.
Lentils are one of the main sources of protein for Asian Indians who practice a vegetarian diet. Not only are lenses high in protein, and if you buy the germinated version, they are complete in all the essential amino acids. Lentils are often added to soups and stew, or served with various sauces and spices over brown rice. A cup lenses have eighteen grams of protein.
Many non-vegetarians are not familiar with this excellent source of vegetarian protein. Made from gluten portion of wheat, this veggie protein often called “wheat meat” because it is used to create the “mock meat” dishes served in some vegetarian Chinese and Japanese restaurants. Even flavorless, then cooked it picks up the flavor of sauces and marinades that are used to prepare it. Because it has a firm, chewy texture, it resembles closely meat in taste and texture when prepared properly. There are around thirty grams of protein in a four ounce serving of seitan.
Created by the versatile soybean, tofu is one of the most consumed forms of vegetarian protein. It takes lightly taste whatever sauce or marinade it is cooked that makes it easy to incorporate into recipes. It can be added to soups, salads, vegetarian wraps, and even used to make guilt-free desserts. Not only is it low in calories and fat, but it has nine grams of protein in each four ounce serving.
Other sources of non-meat protein
Chickpeas, brown rice and nuts are other good sources of protein vegetarian, except tofu, tempeh, and sprouted lentils, most vegetarian protein sources do not have all the amino acids needed for good health. For this reason it is important to eat a variety of vegetarian protein sources to get all twenty essential amino acids.
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