High Protein Vegetarian Foods
One thing that many vegetarian’s struggle with on a daily basis is getting enough protein.
They tend to have no issue getting sufficient fibre and most will take in a good dose of healthy fats, but protein may still fall short.
While you can rely on protein shakes to fill the gap in your meal plan, turning to whole foods most of the time is always a better idea.
Try and limit yourself to just one or two shakes per day and then get the rest of your nutrition through the following four nutrient packed sources.
They’ll help provide the protein you need while ensuring your body gets all the nourishment it desires.
Chickpeas are a great source of protein along with complex carbohydrates, so are ideal for fueling the active lifestyles of those who are exercising regularly.
Chickpeas will also contain a good dose of dietary fibre as well, so will stabilise blood glucose levels, warding off diabetes as well as weight gain.
They’re great a great heart-health choice for anyone who’s concerned with high cholesterol levels.
Similar to chickpeas, beans are also a great choice. Rich in complex carbohydrates, beans will provide long-lasting energy to power you through your day.
Beans can support a healthy digestive track, boost heart health, improve blood sugar regulation, and are also a great source of iron. Many vegetarians tend to fall short in iron, which can lead them to experience iron-deficiency anemia, causing ongoing fatigue throughout the day.
By serving up beans, you can be sure that you stay on top of that nutrient.
Next up on the list are ground flaxseeds. Flaxseeds are an important part of any vegetarian diet because not only do they provide a good dose of protein, but they’ll also be a rich source of omega-3 fatty acids as well.
These fatty acids do everything from warding off depression to boosting your heart health to improving insulin sensitivity. It’s one of the most beneficial nutrients you can eat in your diet and most people simply aren’t taking in enough.
Ground flaxseeds will also provide a very nice balance of dietary fibre, protein, and the healthy fats, making them a very well-rounded food choice.
Sprinkle them onto a bowl of oatmeal, in any baked goods you’re preparing, or added into your protein or fruit smoothies.
Finally, the last of the great vegetarian protein sources to consider are nuts. Whether you’re a fan of almonds, walnuts, pecans, or another nut, nuts should be a part of your day.
They are very calorie dense, so you will want to moderate how many you eat, but don’t let this deter you.
Nuts also provide a good dose of dietary fibre, so will work great for stabilising blood glucose levels and keeping your heart healthy.
Depending on the variety you take in, you’ll also get a good dose of vitamin E, which is an important antioxidant for strengthening the immune system and improving skin and hair health as well as the same omega-3 fatty acids noted above.
Nuts are very rich in unsaturated fats, which will help to keep your heart strong as well.
So don’t neglect your protein if you are using a vegetarian diet plan. You should be aiming for around one gram per kilo of body weight, which, if you select the right food options, shouldn’t be that much of a challenge.
Remember variety is key when it comes to this diet style as it will help ensure no nutritional deficiencies exist.