VEGANS OR VEGETARIANS AND MEAT-FREE PROTEIN SOURCES

If you have decided to go veggies, don’t worry because you still get enough protein on a vegetarian diet, even plenty of healthy protein from your meat-free life style.

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Proteins are known as the building blocks of life that are responsible for nearly every task of cellular life such as cell shape, inner organization, waste cleanup, routine maintenance and product manufacture. In the body, they break down into amino acids that stimulate cell growth and repair. Additionally, they take longer to digest than carbohydrates, so you feel full for longer and on fewer calories- a plus for those trying to lose weight. Proteins come from animal products like meat, dairy and eggs, but they can be rich in saturated fat and cholesterol. If you have decided to go veggies, don’t worry because you still get enough protein on a vegetarian diet, even plenty of healthy protein from your meat-free life style. Read on and find out 8 easy ways to get plant-based proteins in your diet.

Lentils

Legumes including beans and peas are a good source of vegetarian protein, low in fat, have no cholesterol and contain folate, iron, potassium and magnesium. “They are hearty and satisfying and rich in not only protein but also cholesterol-lowering fiber and antioxidants,” said dietitian Cynthia Sass, R.D., author of S.A.S.S. Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.

According to the National Institutes of Health, one cup of boiled lentils has 18 grams of vegetarian protein and 90 per cent of the recommended daily allowance of folic acid which is particularly important for women of childbearing age. Lentils cook faster than other dried beans and they don’t need to be pre-soaked, just rinsed off and boiled.

Dish it up: Mash lentils with almonds or bread crumbs, onions and herbs for a veggie burger. Cook lentils with tomatoes for a soothing winter stew or add curry powder for a beans-and-rice dinner.

Soy

Soy is a nutritional powerhouse. One cup of cooked soybeans contains 28-30 grams of protein or half the daily needs for a 120-pound woman. Soy also includes an adequate amount of all nine essential amino acids.

Instead of depending on soy protein isolate which is used in many convenient foods and meat substitutes because it is manipulated and concentrated, you should buy whole soy foods such as fermented soybean cake and soybean pods because they contain fiber, antioxidants, heart-healthy fats, calcium, iron and zinc.

Dish it up: Serve tofu and substitute soy milk for cow’s milk in any recipe or drink it chilled.

Whole-grain breads

Whole-grain wheat bread has 3-4 grams per slice and white bread has 2 grams. Whole-grain foods are much healthier than those made from refined or “white” flour because they contain dietary fiber, complex-B vitamins and minerals, according to the American Department of Agriculture.

At least half of your daily grain intake should come from whole grains such as whole-grain bread, cereals, pasta and snack crackers.

Dish it up: Substitute whole-grain flour when baking.

Quinoa

Quinoa, technically a seed, contains more than 8 grams of “perfect” protein per cup including all nine essential amino acids, which the body needs for growth and repair, as well as magnesium and iron.

Dish it up: Add quinoa to soup or vegetarian chili during winter months. Serve with brown sugar and fruit as breakfast cereal or toss with vegetables and vinaigrette to make salad.

Broccoli

Broccoli contains one of the highest protein sources of all veggies. A cup of broccoli has 5 grams of protein and only 50 calories. It is also rich in calcium and folate- nutrients important for women.

Dish it up: Blend raw or blanch broccoli with walnuts or sesame tahini for sandwich spread.

Nuts and seeds

Nuts and seeds such as almonds, walnuts, hazelnuts, cashews or sesame, pumpkin and sunflower seeds are a great source of heart-healthy fats (MUFAs) and antioxidants. These healthy fats help promote HDL or good cholesterol and reduce inflammation according to a 2010 Toronto University study.

Almonds are the most protein-rich nuts which contain 6 grams of vegetarian protein per ounce (about 23 almonds).

Dish it up: Eat a few almonds as a snack or add sliced almonds to a salad.

Peanut butter

Although high in fat, almonds can make long-term weight loss more successful because they are satisfying. According to a 2008 Purdue University study, dieters snacking on peanuts (actually legumes, not nuts) and peanut butter ca reduce their hunger for 2½ hours and make up for extra calories by consuming less later. Try to look for one without sweeteners.

Hummus

Hummus gets its protein and flavor from chickpeas and sesame tahini. Half a cup of hummus has close to 10 grams of protein.

Dish it up: Make a tasty spread on sandwiches and wraps or great dip for raw vegetables and apples.