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Vegan Diet: Best Sources Of Proteins?!

Proteins are known as building elements of life: they dissolve into the body on amino acids that depend on the growth and regeneration of cells.

Also, they need more time to decompose about why you can feel longer saturated with less calories, which is suitable for all people with excess pounds.

What you may not know is that you don’t need meat to enter enough proteins. In order to stay healthy we need 22 amino acids from which our body can create only 13. We can receive the remaining nine of our diet.

But what are the best sources of proteins in a vegan diet?

 

Soyabean

If there is one particular food that can be almost equal to the meat, according to the amount of protein, it is soybean. Soybeans are a source of complete proteins because they contain all essential amino acids and are therefore a healthy choice for vegans. It can not be said that soy products can be really delicious. Think about soy milk, soy sauce, tofu, mushrooms, bread, cereals, soy burgers and hot-dogs in which soy is used as a successful substitute for meat. Soyabean is an excellent source of other important nutrients such as fiber, vitamin B, and omega-3 fatty acids.

Soya

Peas

An excellent source of protein of plant origin. One cup has about 7.9 grams of protein, which is almost identical to cup milk.

By comparison, women need about 46 grams of protein a day, while men need about 56.

If you do not like peas as an appetizer or main course, try to place it in the sauce. You will get it by mixing the peeled peas into blender with some nuts, olive oil, garlic and parmesan, and then serve with some integral pasta.

peas

Beans

There are many different varieties of beans – black, white, red … but they all share the protein content.

Two cups of bean have about 26 grams of protein. Before use it would be good to leave them overnight submerged in water, and then you cook how you like most, but there is nothing wrong with canned beans. Just rinse them and heat them up.

beans

Cereals

The vegean diet would not be complete without the cereals. Types of cereals are oats, barley, rice, rye, millet, wheat. They all have high levels of proteins and amino acids, these grains can be found in different types of foods. You can find them in pasta and bread. Many people eat cereals for breakfast. It is best to choose to consume as 100% whole grains when doing the selection of food, to avoid those that are overly processed.

cereals

Leblebi

Leblebies are an excellent ingredient of salad, an ideal snacks.  They contain as much as 7.3 grams of protein in just half a cup, and they are rich in fiber.

 

Leblebi

 

Nuts

All nuts contain healthy fats and proteins, making them a valuable part of  vegan diet.

However, since they are very caloric, choose those that are not fried in oil, but fresh or dry roasted.

 

Green leafy vegetables

Vegetables do not have as much protein as pulses and nuts, but the quantities it contains are nevertheless significant. In addition it is rich in fibers healthy for the whole body.

If someone eats a lot of vegetables, they will certainly get a lot of amino acids from him. For example, two cups of raw spinach contain about 2.1 grams of protein, and a cup of chopped broccoli is 8.1 grams.

Green leafy vegetables

2017-12-01T01:37:18+00:00 November 30th, 2017|Nutrition|
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