A plant-based or vegan diet can provide you with all the energy you require. Here are some vegetables that are high in protein that every vegan or vegetarian should include in their everyday diet.
Compared to non-vegetarians or people who eat animal products, vegans and vegetarians are more likely to experience protein deficiencies. Contrary to common belief, a well-planned vegan diet can, in fact, give one all the nutrients they require, including protein. Vegans who consume a lot of highly processed food and don’t eat enough fruits, veggies, and whole grains risk deficiency. Protein, which is composed of amino acids, the basic units of proteins, is essential for the development, maintenance, and repair of our bodily tissues. Protein is a crucial macronutrient for the body, playing a role in everything from hormone synthesis to immune system health, to the building and repair of tissues. (Also read: High protein superfoods you can easily include in daily diet)
You’ve probably heard the same query repeatedly if you’re a veggie or vegetarian: ‘How will you get enough protein?’ Animal products do contain a lot of protein, but that doesn’t mean that high-protein vegetables can’t compete. (or be just as delicious). Protein is an essential component of our nutrition, especially for athletes and people trying to lose weight. It is essential for maintaining and gaining muscle bulk, fending off hunger, and ensuring that every cell in your body is functioning properly. Vegetables are a great source of plant-based protein, despite the fact that we usually associate it with meat and dairy products, according to nutritionist Bhakti Arora Kapoor.
Of course, a vegan or plant-based diet can provide you with all the protein you require. Ensuring that you are getting the essential vitamins, minerals, and amino acids, especially the B vitamins and iron, requires some planning.
Here are 7 vegetables that Kapoor recommends including in your diet because they are excellent sources of protein. You can satisfy your body’s protein requirements while consuming a range of delectable and healthy foods by including these protein-rich vegetables in your meals.
1. Edamame: Edamame is a type of immature soybean that is commonly served as a snack or appetizer. It is high in protein, fiber, and various vitamins and minerals. A 1/2 cup serving of edamame contains around 11 grams of protein, making it a great plant-based protein source.
2. Lima Beans: Lima beans are a type of legume that are high in protein, fiber, and various other nutrients. A 1/2 cup serving of cooked lima beans contains around 7 grams of protein, as well as 7 grams of fiber.
3. Soybean Sprouts: Soybean sprouts are a type of sprouted legume that is commonly used in Asian cuisine. They are low in calories but high in protein, fiber, and various vitamins and minerals. A 1-cup serving of soybean sprouts contains around 6 grams of protein.
4. Green Peas: Green peas are a type of legume that are high in protein, fiber, and various other nutrients. A 1/2 cup serving of cooked green peas contains around 4 grams of protein, as well as 4 grams of fiber.
5. Peanuts: Peanuts are a type of legume that is high in protein, healthy fats, and various other nutrients. A 1/4 cup serving of peanuts contains around 9 grams of protein.
6. Spinach: Spinach is a leafy green vegetable that is low in calories but high in protein, fiber, and various vitamins and minerals. A 1-cup serving of raw spinach contains around 1 gram of protein.
7. Fava Beans: Fava beans are a type of legume that is high in protein, fiber, and various other nutrients. A 1/2 cup serving of cooked fava beans contains around 7 grams of protein, as well as 6 grams of fiber.
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