Tuesday, 10 June 2014

Six Soy-free Protein Alternatives for Vegetarians

Proteins are astonishing nutrients and are one of the three macro-nutrients found in food.  The other two being fats and carbohydrates. Twenty percent of our body weight is proteins. Incorporating these lean proteins will not only keep you fit but also will maintain lean tissue while burning fat for fuel and curbing your appetite. Eating a high protein diet also makes the workout more effective.

1. Chickpeas

Chickpeas, also called garbanzo or ceci beans, often included in various dishes like hummus, falafel, and curries. Chickpeas are not only rich in dietary fiber and potassium but also are a great vegetarian source of protein. You can include garbanzo beans as a meat substitute as these have low saturated fat and are cholesterol-free.

2. Kidney Beans

Kidney Beans are good sources of lean protein. These are naturally low in fat and also provide fiber, vitamins and minerals. If you’re seeking to add variety to your diet, consider adding a small cup of kidney beans to your lunch or dinner a few days a week. This will also help you shed fat as it will keep your stomach full.

3. Almonds

Almonds have many health benefits. A 1/4 cup serving of almonds contains about 8 grams of protein. Almonds have low saturated fat and are best protein rich snacks.

4. Peanut Butter

Peanut butter is my favorite, and is loved by many. The happy news is Peanut butter is an amazing source of protein, so you can enjoy the guilt-free breakfast. 30 grams of peanut butter contain about 7.5 grams of protein. Although it has a higher fat content, when eaten in moderation, it helps to meet the daily recommendation of protein. ​

5. Greek Yogurt

All dairy products are rich in protein but Greek yogurt is a protein powerhouse. It has twice the amount of protein and half the sugar & carbs the ordinary yogurt has.

6. Broccoli and spinach

Vegetables like broccoli and spinach are also rich in proteins. But the problem with these vegetables is it is difficult to eat enough of them to make them a major source of protein.

 Some other sources are flax seeds, quinoa, chia seeds, buckwheat, kale, mushrooms etc.