Before Becoming A Vegetarian
If you have decided to become a vegetarian, you might as well educate a bit more about which meet-free proteins you should put into your daily menu. The term complete protein usually refers to amino acids,which are building blocks of proteins. There are 20 different amino acids that can form protein, and nine that your body can not produce.
We need to consume these so called essential amino acids since our body can not produce them. Humans don’t need these on everyday basis in every meal consumed-we just need enough of them so we can functionproperly.
There are a plenty of meet-free proteins that you can get and here are some of them you can consume.
It is full on fiber, iron, magnesium, manganese, folate, copper,iron, zinc, B vitamins and it is a great substitute for rice. Quinoa is non-GMO, gluten-free and usually grown organically. Even though technically not a grain, it still counts as a whole grain food and it is suitable if you are a vegetarian or vegan.
It has 8 gr of protein serving per cup and it is an excellent plant-based protein source for vegetarians and vegans.
This is not a type of wheat, but it is favorite to the Japanese. They consume it in form of so called soba noodles.Other cultures grind it into flour and make pastries from it.
It is gluten free and you can make great pancakes from it. Buckwheat is extremely healthy. Studies have shown that it may improve your blood circulation, lower your cholesterol and control your blood sugar levels.
It has 6 grams of protein in 1 cup of serving.
Soy is complete protein and really deserves the status of meet free substitute. Tofu is probably the best known soy product. If you choose to eat tofu, than you should choose firm tofu – the harder it is-the higher protein content it has.
It has 10 grams of protein per 1/2 cup serving.
Rice And Beans
One of the cheapest and simplest vegan meals are also with the best sources of protein around. Most beans appear to be low in menthionine and high in lysine,while rice is low on lysine and high in menthionine. These meals are loaded with proteins and carbohydrates which are great after a sweaty workout.
They have 7 grams of protein in 1 cup serving.
This is extraordinarily nutritious loaf that contains all of the essential amino acids. It’s also usually made from sprouted grains, a process which significantly increases the bread’s fiber and vitamin content, as well as its digestibility.
Ezekiel bread is different for several reasons. Whereas most breads contain added sugar, Ezekiel bread contains none.
It is also made from organic, sprouted whole grains. The sprouting process changes the nutrient composition of the grains significantly.
In contrast to most commercial breads, which consist primarily of refined wheat or pulverized whole wheat, Ezekiel bread contains several different types of grains and legumes:
- 4 types of cereal grains: Wheat, Millet, Barley and Spelt.
- 2 types of legumes: Soybeans and Lentils.
All the grains and all the legumes are organically grown and allowed to sprout before they are processed, mixed together and baked to produce the final product.
I would like to stress that: wheat, barley and spelt all contain gluten, so Ezekiel bread is out of the question for people with celiac disease or gluten sensitivity.
Seitan is made by mixing gluten (the protein in wheat) with herbs and spices, hydrating it with water or stock, and simmering it in broth.
But this one’s not complete on it’s own—it needs to be cooked in a soy sauce-rich broth to add gluten’s missing amino acid (lysine) to the chewy, very meat-like final product.
It has protein 21 grams per 1/3 cup serving.
Hummus And Pita
The protein in wheat is pretty similar to that of rice, in that it’s only deficient in lysine. But chickpeas have plenty of lysine, giving us all the more reason to tuck into that Middle Eastern staple: hummus and pita.
Chickpeas have a pretty similar amino acid profile to most legumes, so don’t’ be afraid to experiment with hummus made from cannellini, edamame, or other kinds of beans.
Spirulina With Grains
All that’s needed to remedy this, is to add something with plenty of these amino acids, such as grains, oats, nuts, or seeds.
It has protein 4 grams per 1 tablespoon.
When you combine beans, lentils, and peanuts with grains like wheat, rice, and corn, you have a complete protein meal.
Peanut butter on whole wheat is an easy snack, while pretty high in calories, provides a great dose of all the essential amino acids and plenty of healthy fats to boot.
It has protein 15 grams per 2-slice sandwich with 2 tablespoons of peanut butter.
Chia is also a powerhouse of iron, calcium, zinc, and antioxidants, but the best thing about these little seeds is that they form gel when combined with milk or water.
This makes them fantastic for making healthy puddings, thickening smoothies, or replacing eggs in vegan baking.
If you have decided to become a vegetarian, you should definitely do more research what foods you should consume and not to affect your overall health.