Some sources of protein for vegetarians.

 Hello and welcome here dear vegetarian people, It’s easy to get carbs or healthy fats on a vegan diet but it’s always hard to get protein, so what are the best sources of protein for vegetarians?

In this article, we will cover for you the high-protein vegetarian foods that can go on your diet for weight loss.

vegetarians protein sources

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The difference between vegetable protein and animal protein.

First of all, let us have a small chat to explain this element, shall we?

The quality of plant protein is lower than that of animal protein due to the number of amino acids present in plant protein.

We must differentiate between two types of amino acids, which are essential amino acids and non-essential amino acids.

Essential amino acids are nine acids, and they are amino acids that the body cannot manufacture without obtaining a food source that contains them from the ground up. On the other hand, non-essential amino acids that the body can manufacture without any problem.

The difference between vegetable protein and animal protein is that animal protein contains the nine essential acids that make up the protein chain, while vegetable protein does not contain nine acids, but contains some of them in certain proportions, which makes it relatively difficult to get vegetable protein because, in the end, you will not get High-quality protein.

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Foods with high protein for vegetarians.

1) Spirulina

We will start our list with Spirulina which is considered a food complement in the first place but it’s ok since it’s for vegan people.

Spirulina is a biomass of cyanobacteria that can be consumed by humans and animals. 

Cultivated worldwide, Arthrospira is used as a dietary supplement or whole food.

And according to U.S. DEPARTMENT OF AGRICULTURE this food has amazing nutrient elements besides protein which is actually very high.

For every 100 grams, you will get calories 290 which is: Fat 8 g (Saturated fat 2.7 g), Sodium, Potassium, carbohydrates 24 g, Protein 57 g (wow!), Vitamin C, Iron, Vitamin B6, and Magnesium.

2) Oats

Oats, actually you can see that it’s one of the foods that we have talked about it so many times in here.

You can come and check the articles where we have talked or mentioned out here:

Oatmeal has a very good amount of protein in it although it is just a plant it contains the following nutrient for every 100g: 246 kcal, 17.3 g of protein, fibre, carbohydrate, calcium, iron, and magnesium.

3) Quinoa

Quinoa is a flowering plant in the amaranth family. It is a herbaceous annual plant grown as a crop primarily for its edible seeds.
And in every 100G of it, we find the following nutrients 120 kcal, Protein 4.4g, Carbohydrate 21.3g, Fiber, Calcium, Magnesium, Phosphorus, Potassium, and Sodium.
The seeds are rich in protein, dietary fiber, B vitamins, and dietary minerals in amounts greater than in many grains.

4) other protein sources for vegetarians.

  • lentils
  • soybean 
  • Chickpea
  • Peanuts
  • Bean
  • Tofu
  • Chia Seeds
  • Pea
  • Almond
  • Pistachio
  • Cashew
  • Spinach

Spirulina and quinoa are sources of plant protein complete with amino acids, so you can eat each of them separately and get a complete protein without any problem.

Build muscle and plant protein

well, this is actually possible and a bit easy not as you may have heard that it’s very hard or impossible.

 In the case of exercise and bodybuilding, it is possible to build muscle without any problem even if you stick to your system completely with plant sources.

But the focus should be on the way you combine all meals between different types of plant sources to provide the body with all the important amino acids for the muscle-building process,

The body does not deal with protein as animal or vegetable protein, but rather the body deals with food as a group of compounds and amino acids.

That is, in the case of eating these acids from vegetable sources, the results will be the same that you get if you eat these acids from an animal source.

Written by Merouane Benlefki

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