Three unbelievably rich sources of protein for vegetarians
that have more protein than eggs!
Proteins are the most leptin-rich, filling macronutrient, inducing satiety, and fullness for longer hours while keeping unwanted sugar cravings at bay. A protein-rich diet helps shoot up metabolism, allowing you to burn fat, increase muscle mass and hasten recovery post-workouts.
According to recent studies, eating adequate protein helps you:
1.) Have glowing skin
2.) Maintain hair growth and stop hairfall
3.) Eliminate the risk of arthritis
However, is it really possible to meet adequate protein intake whilst being a vegetarian?
The answer is YES!
One egg contains 6 grams of protein. However, commercial eggs are not as healthy as you’d think they would be. Modern studies have shown that eggs that are produced from hens living in adverse conditions in the hatcheries are significantly low in nutrition.
In addition, with hens being injected with antibiotics and growth promoters to keep them safe from getting sick, a large proportion of their eggs is making the world become multi-drug resistant.
Here’s where these three unbelievably rich vegetarian sources of protein come into play.
#1 A2 Milk
There’s a reason why milk is considered as a vegetarian alternative to non-veg food.
Just one glass of A2 cow milk (250 ml) gives you 10 grams of quality protein.
Not just that, milk is a powerhouse of nutrients, including:
Vitamin D, which increases lean muscle mass
Vitamin B12, which helps metabolize and assimilate protein
Conjugated linoleic acid (CLA), which reduces body fat, and
Omega 3s, that increase synthesis of protein
What’s amazing is that milk is highly versatile:
1.) Squeeze a lemon in milk and you get cottage cheese, worth 20 grams protein per 100 grams
2.) Make curd out of it and you’ll get 7 grams protein per 50 grams (1 cup)
Overall, ethically-sourced milk and milk products are not only rich in protein but also rich in protein enablers that help you build lean muscle mass and reduce body fat.
#2 Green Peas
One of those rare vegetables that are not only rich in protein but also a source of complete protein (all nine essential amino acids included), green peas is a superfood in its own right.
No wonder it’s a prime choice for vegan protein powders!
Surprisingly enough, scientific studies have shown that green peas are at par with whey protein. In a 2015 study, males who took green peas were found to exhibit a similar increase in muscle thickness as the group that took whey protein.
One cup of peas gives you 9 grams of quality protein, plus an opportunity to reduce blood sugar levels.
Given it’s superb versatility, you can even combine it with seasonal vegetables to pack a higher nutritional punch and amp up fiber intake, or even pair it with mushrooms to boost vitamin absorption.
The celebrated Indian dish, ‘matar paneer’ easily carries 25 grams protein in one serving!
#3 Peanuts
The ‘underdog of nuts’, peanuts have the highest protein content, if you compare it with almonds (6 grams per cup), cashews (5 grams per cup) and walnuts (4.3 grams per cup).
Just one handful of gives you a whopping 7 grams of protein.
Besides being a healthy source of fat, good for the brain and heart, the protein-rich content of peanuts was recognized in a recent study where it was found to increase muscle mass, build strength and decrease body fat.
Over the years, multiple observational studies attest for its ability to promote healthy weight and lower rates of obesity.
Whereas non-vegetarian sources of protein have been found to increase the risk of heart disease, circulatory issues and even bring forth early death, studies suggest that eating peanuts regularly reduces the risk of acquiring heart ailments by 13%.
In essence, eating 15–20 peanuts or two scoops of sugar-free, natural peanut butter a day gives you 7 grams of protein.
In conclusion…
Since protein is relatively hard to digest, an obsession about high protein can actually harm the body. When it comes to recent studies, there isn’t a single answer about how much protein do we really need in a day. However, there’s one study that stands out- The China Study, that went on for 22 years.
The good news is that this minimum requirement can be easily met from the aforementioned vegetarian sources of protein.
Thank you for reading!
If you liked the article, do hit follow and click on the link below to access more such health-related info for free: https://medium.com/@anuradha.seth5/subscribe.
I also post informative and scientifically relevant articles on health and fitness on my website: www.thehealthshreks.com.
