Protein is an essential element for our body. Most of the people do think that they have to rely on Non-Veg foods like meat,egg,prawn etc. to get the required amount of protein.
Though our need for protein vary each day, it is Normally accepted that active adults require more protein than inactive ones. For highly active adults, some professionals suggest one gram of protein per pound of body weight although most people could get away with slightly less. A recent study published by the US National Library of Medicine reminds us that protein requirements are proportional to body weight, not energy intake, and that most adults benefit from protein intake that are above the minimum recommended daily allowances provided by the Food and Nutrition Board.
Vegans also could get enough protein by a well balanced diet plan. Here are some good sources of plant-based proteins which you can easily get into your daily diet.
Foods with 1-6 grams of protein:
- Soy yogurt (plain) – 6 g / 8 oz.
- Broccoli (cooked) – 4 g / 1 cup
- Spinach (cooked) – 5 g / 1 cup
7-11 grams of protein:
- Quinoa – 8 g / 1 cup
- Peas – 8 g / 1 cup
- Almonds – 8 g / ¼ cup
- Whole wheat bread – 7 g / 2 slices
- Spaghetti – 8 g / 1 cup
12-15 grams of protein:
- Black-eyed peas – 13 g / 1 cup
- Black beans – 15 g / 1 cup
- Chickpeas – 15 g / 1 cup
- Lima beans – 15 g / 1 cup
16-31 grams of protein:
- Lentils – 18 g / 1 cup
- Seitan – 21 g / 3 oz.
- Soybeans – 29 g / 1 cup
- Tempeh – 31 g / 1 cup
As you can observe from the above list, protein needs can be met by foods other than meats should you want to substitute them or complement in your meals.
The Benefits of Plant Proteins
In addition to help you get a balanced diet, plant-based proteins like spinach, beans, almonds and whole wheat breads are usually cheaper and healthier than animal proteins. For instance, a gram of protein from kidney beans cost just 3.6 cents per gram as opposed to 5 cents for chicken breast and 5.4 cents for canned tuna.
Similarly, the ratios of protein to fat are considerably better in some plant-based foods. For instance, a hamburger contains about 41 percent protein and 59 percent fat and plant-based protein tofu 54 percent protein and only 31 percent fat.
Meats can be expensive and contain lots of fats which can make the decision to incorporate more protein-rich, plant-based foods even more important. Plus, eating a balanced diet with vegetables, fruits, nuts and beans means you will be getting most, if not all, the nutrients you need to live a healthy life.