5 Protein-Rich Foods for Vegetarians

If you’re a vegetarian looking for suggestions on how to include proteins in your diet, you must often meet disbelieving stares and standard replies such as, “Why don’t you just start having eggs”? A bunch of vegetarian foods come in with high quantities of protein to help you lead a healthy lifestyle without having to look over the egg counter for assistance.

Here are 5 protein-rich foods for you that can help in building muscle strength, promoting satiety and enabling weight loss.

1. Lentils

A protein powerhouse, lentils grow in pods and are available in red, green, black, and brown varieties. 100 gms of cooked lentils contain 9.02 gm of protein. Consuming it can lower risk of obesity, heart diseases, diabetes, and promote a healthy complexion and hair, reduced weight, and increased energy.

An economical source of protein, lentils can also make up for folate and manganese in your daily nutritional requirements. With a slew of recipes that can be used to prepare lentils, they are undoubtedly the most versatile protein-rich vegetarian food that can help you check off your daily health bucket list.

2. Chickpeas

Originated from the Mediterranean and the Middle East, Chickpeas, is also known as garbanzo beans. A cooked cup of chickpeas come in with 15 gms of protein. They are also great sources of carbohydrates, iron, fibers, folate, potassium, manganese, phosphorus, and a host of other beneficial nutrients.

It has also been shown in several studies that a diet rich in chickpeas can help in lowering cholesterol levels, control blood sugar and can even help in reducing belly fat.

Selenium, a mineral found in chickpeas, helps the enzymes of your liver to function properly and can also detoxify some cancer-causing compounds in your body.

3. Chia Seeds

1 tablespoon of chia seeds contain 3 gms of protein. Chia seeds are tiny black seeds and come from the plant Salvia hispanica. Their rich protein content is complimented by an impressive nutrient presence. They include high counts of fiber, calcium, omega-3 fatty acids and several other micronutrients. All the carbohydrates that chia seeds contain are fiber, which the human body does not digest. Fiber does not increase blood sugar and does not need insulin to be disposed of. Chia seeds are 40% fiber, making them one of the best fiber sources in the world.

4. Peanuts

Protein-rich, full of healthy fats, and known to improve heart health, peanuts can be an easy way to build up proteins in your body. Half a cup of peanuts come in with around 20.5 gms of protein. They are a low-carbohydrate food, thus making them perfectly healthy for diabetics. An excellent source of proteins and minerals like biotin, copper, niacin, manganese, phosphorus, vitamin E, and magnesium, peanuts can be easily incorporated in your daily diet as a snack or as part of a routine meal.

5. Nutritional Yeast

Nutritional yeast is commercially sold as yellow powder of flakes. Its cheesy flavor can nicely be fitted into mashed potatoes or scrambled tofu. It can also be sprinkled over pasta or can be enjoyed as a savory dressing on popcorn. A 28 gram serving of nutritional yeast contains 14 gms of protein and 7 grams of fiber. Several studies have shown that S. cerevisiae, the yeast found in nutritional yeast can help in building immunity and can also reduce inflammation that occurs as a result of bacterial infection. It can be a great food to help you combat brittle nails or hair loss, thanks to a high concentration of protein.

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