When it comes to protein, there’s a common misconception about how much we actually need on a daily basis. And in the fitness world, many people swear by living a high-protein diet to build muscle and aid in weight loss by making you feel fuller. But how much is too much?
The American Dietetic Association says that for the majority of active adults, they only need to consume 0.8 grams of protein per kilogram (1 kg = 2.2 pounds) of body weight per day. So for those that are consuming meat at every meal? They’re ingesting about five times too much of their recommended daily intake. On the other hand, too little protein is a bad thing as well. Protein malnutrition can lead to a condition called kwashiorkor, and can also cause growth failure, loss of muscle mass, decreased immunity, a weakening of the heart and respiratory system, and even death.
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Meat is often looked at as being one of the top sources for protein, hence why so many scratch their heads in confusion as to how a vegetarian or vegan will go on without biting off a piece on a regular basis. But there are a lot of misconceptions regarding this ideology that ought to be cleared up. First off, we need to consume foods that provide us with the nine essential amino acids that our bodies are not capable of creating on their own.
While many have argued that meat is the go-to source because it provides the entire pack, there are some plant-based foods that also contain them. And others have a mix of some and a lack of others. That means, as long as you’re combining foods such as legumes, vegetables, fruits, nuts, seeds, and whole grains on a daily basis, you’re getting what you need. Here are eight high-protein foods to consume that aren’t meat and they’ll offer you a plethora of other benefits as well.
Chia Seeds
There is a lot to love about these powerful seeds. They have 4 grams of protein in every 2 tablespoons, they aid in digestion, and they help to keep you feeling fuller for longer. They also provide you with all of the essential amino acids your body needs. I like to sprinkle them on top of my yogurt for a little added crunch.
Greek Yogurt
Speaking of yogurt, it is also a high-protein option. With twice the amount of protein as regular yogurt, a 6-ounce container packs a protein punch with 17 grams. It’s great for either a breakfast item or anytime snack.
Quinoa
This ancient grain is another complete protein that has been making waves in the health world recently as a trending superfood to fill up on. And with 8 grams of protein per cup, it’s no wonder why. It’s also a great alternative to rice with its impressive fiber and iron count.
Soyabeans
The only vegetable that is a complete protein, edamame, or soybeans, are a great alternative to meat. A half-cup of soybeans has about a whopping 34 grams of protein, whereas a half-cup of chicken comes in at roughly 17 grams.
Lentils
With 18 grams per boiled cup, lentils provide you with 37 percent of your daily recommended iron. If that’s not enough to spike your interest, they also contain more than half of your daily recommended fiber intake, AND they can aid in lowering cholesterol. Lentil soup anyone?
Hempseed
With 10 grams of protein per a 2 tablespoon serving, hempseed provides a generous helping of all nine essential amino acids. If you’re vegan, these should be on your list, as they contain essential fatty acids, like omega-3s. I sprinkle them on my salad for added texture.
Almonds
For a great protein-filled snack, almonds are your go-to. They provide about 5-7 grams per ounce, are packed wth healthy monosaturated fat and fiber, and you’d be surprised at how much just a handful can curb your appetite.
Avocado
Avo toast, avocados sliced on a salad, in a sandwich, or eaten straight up with a spoon makes me swoon. This fruit is a melt-in-your-mouth healthy treat. It also has 2.9 grams of protein per one cup, sliced.
Source: www.collective-evolution.com
Great content and full of information. Thanks a lot for these information. Vegetarians can live longer. Hare Krishna!.
The names used here are mostly botany related names, where as commonly used names in various states in daily life, market feasability names may be indicated such that many readers will be able to take the advantage of the information.
No doubt very best information, and very useful subject.
thank you
madhavarao
Weighing in at 0.4 grams per spear—asparagus is a great source of protein and has the added benefit of being packed with health benefits. It is loaded with nutrients. Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. There are more veggies as well! Let’s see more about these and lean toward Veganism!
For a person weighing about 150 lb, approx 75 gms of protein per day needs to be consumed. That means so much of food requires to be consumed. Usually we do not consume so much food.
Useful ,calorie consius .food .balanced dietry food for diabetic patient like me very helpful.
Vert useful article. Thankyou very much. Can you also give us the veg. foods that contains iron. it might be helpful for those suffering from anemia. Hare Krishna hare Krishna hare hare.
Please keep posting articles of this nature. That are informative and a great reminder and reinforce the fact that we do not have to eat meat. Hari Bol jai shri Krishna
thank you for giving such information