14 protein-rich foods to boost the diet without eating meat

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When we think of protein the first thing that come to mind are the foods of animal origin. Meat, eggs, milk and cheese are very rich in nutrients, but are not the only sources. The protein can also be found in plant food, Besides being rich in fiber, vitamins and minerals present. See what they and include in the diet.

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The figures relate to 100 g of food. Reference: TACO (Brazilian Table of Food Composition)

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Chia: 17 g. A large Allied diet, chia increases in size and produces a very viscous gel when it comes into contact with water. In the stomach, this combination increases satiety and slows gastric emptying. Seed is also a source of omega 3.

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and roasted salted peanuts: 22.5 g. Peanuts are also a source of unsaturated fats and has nutrients like magnesium and vitamin E. For the consumer, it is previous tip: moderate quantity.

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Chestnut-nut and nut 14 g Chestnut-nut and nut have the same benefits of almonds and cashews, but with slightly less protein. How are very calorie foods, the tip is to consume in moderation.

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Almond and cashew nuts 18 g Oil seeds are good sources of protein, besides presenting good doses of unsaturated fats. These good fats help lower bad cholesterol levels and protect heart health.

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Whole wheat bread: 14 g The bread can be enough protein, but for this, pay attention to the ingredients. The whole wheat flour should be the first in the ingredient list, not the white flour. The more grains and seeds bread have (such as flaxseed, quinoa and oats), better and more protein.

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Quinoa: 4.5 g. Quinoa also loses some of its proteins in the cooking process, but this is not a problem. As the duo rice and beans, it is a source of essential amino acids, lysine and methionine. At the time of preparation, add vegetables of choice.

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Chickpea: 6 g. Like the beans, the amount of protein drops significantly when the food is cooked. In natura, chickpeas comes to have 20 g of protein.

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white bean flour: 20 g. One way to take advantage of the raw bean protein is to consume the white bean flour. It has phaseolamine a denatured protein in cooking, which helps reduce the absorption of fat and contributes to weight loss.

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Beans: 6 g. When cooked, the beans lose much of their proteins. The 20 grams of raw grain in the cooking denature and become just six. The traditional combination of rice and beans is the best option, since it favors the absorption of proteins and provides almost all the amino acids the body needs.

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Flaxseed: 14.1 g. Sweetheart diets, flaxseed can be consumed in the form of flour or raw. It contains lignans, one phytosterol that acts on an organism similar to estrogen, helping to minimize the symptoms of PMS.

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Sesame: 21.2 g. Sesame is also a source of calcium, iron, omega 3 and vitamins. When consumed with a balanced diet, it helps to reduce the inflammation of cells and contributes to weight loss.

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Pea pods: Canned 7.5 g: 4.6 g Grain is also a source of fiber, which contribute to intestinal health. Besides having less protein, canned have more sodium, so the pod is the best option.

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Rolled oats: 13.9 g diet Amiga, oats are calcium source, iron and fiber that promote satiety and help in weight loss.

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Soy milk powder: 26.2 g. Soybean and all its derivatives (milk, flour and tofu) are the first remembered when it comes to vegetable protein and no wonder. The powdered soy extract can be used instead of cow's milk and is a good option for those who are lactose intolerant or want to eliminate pet diet food source.


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