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The diets of vegan and vegetarians might seem simple at first but actually, it is a complex selection of ingredients. They have to take into consideration nearly all the nutrients that an ordinary eater also enjoys like proteins and vitamins and minerals.
Last time we presented a list of the best protein alternatives for vegetarians and vegans and now we are back with another list.
So let’s have a read of the best protein alternatives for vegetarians and vegans (part 2).
Spelt and Teff
Spelt and teff are both apart of the food group which sir geared as ancient grains. Some other ancient grains in this category are as follows.
- Einkorn
- Barley
- Sorghum
- Faro
As for Spelt, it is a type of wheat which has gluten in it while Teff is organized from an actual grass source. This means that teff is also gluten-free.
Both spelt and teff, in quantity of 240 ml in cooked form provide the body with 11 grams of protein. This allows them to be higher in protein content than any other ancient grain.
In addition to protein, these two food sources are also a rich source of the following nutrients.
- Carbs
- Fiber
- Iron
- Magnesium
- Phosphorus
- Manganese
Hempseed
Hempseed is the seeds of the pant called Cannabis Sativa which is infamous for being in the same family from which the Marijuana plant comes from.
However, unlike Marijuana pant, Hempseed only has trace amounts of the compound called THC which is the main compound that creates a drug-like effect.
Although hempseed is not a well-known seed, it still provides the body with 10 grams of easily digestible protein for every 28 grams of it which makes it more protein portent when compared to flaxseeds or chia seeds.
Green Peas
Do not see the green peas as an ordinary light side dish in a meal because every 240 ml of cooked green peas actually contain 9 grams of protein in them which is a little higher protein content than a glass of milk.
In addition to protein, green peas also are consistent with an average daily dose of following nutrients.
- Vitamin A, K, and C
- Folate
- Manganese
- Thiamine
- Iron
- Magnesium
- Zinc
- Copper
- Phosphorus
Spirulina
Spirulina might be a form of algae in blue-green color consistency; it is still a powerhouse of nutrition.
Two tbsp of Spirulina which is nearly 30 ml in weight provides a protein content of nearly 8 grams. In addition to this, Spirulina also provides the body with the daily required dose of following nutrients.
- Iron
- Copper
- Thiamin
- Magnesium
- Riboflavin
- Manganese
- Potassium
Amaranth and Quinoa
While Amaranth and quinoa are often regarded in the same category as the ancient grains, these two foods do not grow from grass source like other ingredients do.
This is the reason these two have been classified as Pseudocereals.
Despite being pseudocereals, these tow grains can be grounded to form a flour like other grains.
Amaranth and quinoa, both when cooked in a weight of 240 ml can provide a protein content of 8 to 9 grams making them an excellent source of proteins among pseudocereals.
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