Protein : Sources for Vegan | Vegetarian

By -

More and more people are interested to follow vegetarian diet and trying to stop using animal food products. Academy of Nutrition and Dietetics stated that a vegetarian or vegan diet could provide all the nutritional requirements of adults, children, and those who were pregnant or breast-feeding. But in past, People worried that these diets might not adequately meet human nutritional needs.
 Proteins are the typical nutrient that people are most concerned about when they are consider to adopting vegetarian diet.
So here I m going to shed light on following healthful, plant-based foods have a high-protein content.

1.       Lentil
Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.

2.      Soy Products [Tofu | Edamame (Green vegetable soybean) | Tempeh| Soy Milk]
a.       Tofu: it is soy product, it made from the curd of soymilk.
b.      Edamame:  It’s an immature green soybean.
c.       Tempeh: It’s a cake like substance made by fermented soybean.
d.      Soy Milk

3.      Chickpeas
Cooked chickpeas are high in protein. It can be eaten hot and cold form. [Use as hummus, which made from chickpea paste. Used as sandwich spread as substitute of butter.




4.      Quinoa
Quinoa is a grain with high-protein content. This grain is also rich in other nutrients, including magnesium, iron, fiber, and manganese. It is also highly versatile. Quinoa can fill in for pasta in soups and stews. It can be sprinkled on a salad or eaten as the main course.

5.      Chia seeds
Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contains 2 g of protein per tablespoon.

6.      Spirulina
Spirulina is blue or green algae. Spirulina is available online, as a powder or a supplement. It can be added to water, smoothies, or fruit juice. A person can also sprinkle it over salad or snacks to increase their protein content.

7.      Beans with rice
separately rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup.

8.      Peanuts & Almonds
Peanuts and Almonds are protein-rich, full of healthful fats, and may improve heart health. Peanut butter is also rich in protein, with 8 g per tablespoon, making peanut butter sandwiches a healthful complete protein snack.


For More Information follow 
https://www.instagram.com/dietitiansoni/ and
https://www.facebook.com/dietitiansonilohani/




Nutrition researcher & Dietitian with 3+ yr of experience on working on product label claim & Build scientific evidence and regulatory compliance for new & old products, diet planning for patients basis on their therapeutic and non-therapeutic diagnosis.

Comments

Post a Comment

Popular posts from this blog

FODMAPs: Play a Major Role in Irritable Bowel Syndrome (IBS)

By -
Image
Sometime food is a common trigger to digestive symptoms. And restriction of certain foods or diet such as low FODMAPs which is dramatically helps you to overcome from these symptoms. Here we first, discuss about the FODMAPs and what is it actually. FODMAPs stand for Fermentable Oligo-, Di-, Mono-Saccharides And Polyols . These are the scientific term classify the groups of small carbohydrates that many people cannot digest and it is notorious for triggering digestive symptoms like bloating, gas and stomach pain. These are short-chain  of carbohydrates that are resistant to digestion. Instead of being absorbed into your bloodstream, they reach in your intestine where most of your gut bacteria reside. Your gut bacteria then use these carbs for fuel, producing hydrogen gas and causing digestive symptoms in sensitive individuals. FODMAPs also draw liquid into your intestine, which may cause diarrhea. Although not everyone is sensitive to FODMAPs, this is very co...
Read more

Flavonoid Rich Diet’s Protective Effect

By -
Image
M any studies find that flavonoids are most effective especially for smokers and heavy drinkers who suffer from certain types of cancer, heart related diseases. Flavonoids are a large family of  Polyphenolic plant compounds. Some of the best-known flavonoids include Quercetin, Kaempferol, Catechin, and Anthocyanidins . This nutrient group is most famous for its antioxidant and anti-inflammatory health benefits, as well as its contribution of vibrant color to the foods we eat.              Data from the Cancer and health cohort finds that those consuming 500 mg of total flavonoids a day had a lowest risk of cancer and heart related death. And it is easily achievable through the diet: 1 cup of tea, 1 apple, 1 orange, 100 g of blueberries, and 100 g of broccoli would provide the wide range of flavonoids compound and over 500 mg of total flavonoids . Total flavonoids intake and its link to mortality rates appears th...
Read more

Feel Proud To Be A “DIETITIAN”

By -
Image
I am proud to call myself a “Dietitian”. Before to get into it, I will start with what makes the title “Dietitian”. Dietitians all start with essentially the same education: clinical nutrition, food service management, community nutrition, and public health nutrition.  These building blocks allow dietitians to work in many different industries and roles. Dietitians can be found in healthcare anywhere, including the neonatal ICU providing IV nutrition to premature infants or community health centers helping individuals to navigate their chronic health conditions. Dietitians work to change nutrition policies in public health roles.  Dietitians work in industry, manage food service operations, own private practices, and take on roles in many other diverse areas. Even though dietitians don’t work in just one area, we are all working to bring high quality, evidence-based nutrition information to you. This title represents a profession that is committed to t...
Read more