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For our readers, we have presented 3 articles about the best protein alternatives for vegetarians and vegans. These are some of the best-chosen ingredients and food items that were handpicked by many nutritionists over the years of their cumulative studies.
Today we present the last of our lists on the topic. So without further ado, here is the list of best protein alternatives for vegetarians and vegans (part 4).
Nutritional Yeast
First up on this list is the Nutritional Yeast which is a deactivated strain obtained from the Saccharomyces cerevisiae yeast. It is normally sold to the public in the form of either a yellow powder of yellow flakes.
Due to its cheesy flavor, it is used extensively in making dishes such as mashed potatoes 0or the scrambled tofu. It can also be sprinkled as a seasoning over the pasta dishes or over the popcorn in place of salt.
In addition to its many culinary uses, nutritional yeast is also a great protein alternative for those who are on vegan diets. The reason is that this plant-based source of yeast provides the body with following Nutritional values in one serving of 28 grams.
- 14 grams of protein
- 7 grams of fiber
Chia Seeds
Chia seeds are obtained from the plant called Salvia hispanica, which normally grows in regions of Guatemala and Mexico. Following nutritional values provided by a serving of 35 grams of chia seeds, allow it to be a deserving ingredient on our list.
- 6 grams of protein
- 13 grams of fiber
In addition to having antioxidants along with other plant-based healthy compounds, Chia seeds are enriched with following essential nutrients.
- Iron
- Calcium
- Selenium
- Magnesium
- Omega-3 fatty acids
Chia seeds might have a bland taste but when added in water, they form a gel-like substance that makes them easier to be added in various food recipes such as smoothies and baked goods.
Nuts and Seeds
Both seeds and nuts along with their derivatives such as nut butter are an amazingly great source of proteins.
Depending upon the individual variety of the nuts and seeds; each of them provides the following nutritional value for a serving of 28 grams.
- 5-6 grams of protein
In addition to having antioxidant and other plant-based compounds, nuts and seeds are excellent sources of following minerals needed for the body.
- Iron
- Selenium
- Phosphorus
- Vitamin A
- Some B vitamins
- Magnesium
- Calcium
As a note of caution when buying nuts and seeds, it is best to not purchase the ones that are roasted. It is recommended to only buy raw and unblanched ones.
Vegetables & Fruits enriched with Proteins
While nearly all vegetables and fruits have proven in them, it is present in a minuscule amount.
However, there are still some which are packed with far more protein content than others.
Some vegetables that are packed with protein are as follows.
- Broccoli
- Spinach
- Asparagus
- Artichokes
- Potatoes
- Sweet potatoes
- Brussels sprouts
Each of these vegetables when cooked can provide the body with nearly 4 to 5 grams of protein.
As for the fruits that contain high protein content in them are as follows.
- Guava
- Cherimoyas
- Mulberries
- Blackberries
- Nectarines
- Bananas
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