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Savy Vegetarian
10 Great Non-Animal Source of Protein
Protein, a great source of energy, is an essential part of a balanced diet. It is required to perform different functions in the body: build and repair tissues, renew cells, build muscles, manufacture hormones, enzymes and blood cells, etc.. Protein provides necessary amino acids which the body cannot produce. Contrary to popular belief, non-animal foods are great source of protein.
Insufficient protein in the diet can cause fatigue, weakness and skin problems. Lack of sufficient protein raises vulnerability to infections, colds, and influenza. Consuming too much protein enhances the risk of high cholesterol and increases strain on the kidneys and liver.
Daily protein requirements(to avoid deficiency): 47 grams for women, 54 grams for men; additional protein is required for growing children, pregnant women, or for anyone preparing or recovering from trauma, surgery or illness.
TEN NON-ANIMAL PROTEIN SOURCES
QUINOA: A whole source of protein (8 essential amino acids), 14 grams of protein per 100 gm, provides 13% of daily required protein.
AVOCADO: (2 g protein per 100g) High in protein, carbohydrates, contains all essential amino acids, dietary fiber, vitamin A, monosaturated fat, B-complex, omega 6 essential fats, decreaase low-density lipoprotein.
BROWN RICE:100g brown rice contains 7.94 g protein. A whole grain, an excellent source of fiber, protein (though not complete like chickpeas), low amount of the essential amino acids (must be mixed with other incomplete proteins to get all the essential amino acids). Brown rice has low glycaemic index and provides 2.5% of the daily required protein.
BEETROOT: 1.68 g protein per 100 gm (3% daily required protein). Great source of protein, low in calories, contains several antioxidants and nutrients (betanin [essential for cardiovascular health,promotes liver function, has anti-inflammatory properties], magnesium, potassium, sodium and vitamin C). Six small beetroots = 1 chicken fillet. FYI: Juice of beetroot helps keep level of blood pressure low and prevents cardiovascular problems.
OATS: 100g oats contain 17.6 g protein. Quality almost same as soy protein. Great source of betaglucans, protein, selenium and manganese. Oats also contain avenalin, (legume-like protein). Among all cereals only oats contain avenalin. (11 servings of oats = 1 chicken fillet).
PEANUT BUTTER: 100g contains 25 g protein (28% daily required protein). The popular spread contains dietary fiber, high levels of the antioxidant, vitamins B3 and E, folate, arginine as well as magnesium, contains great amounts of monounsaturated fats and resveratrol which protect against heart problems.
PEAS: 5.4 g of protein in a serving of peas (5 % of daily required protein). Fresh or frozen, they are great source of fiber, Vitamin K & C and minerals. Combine with chick peas, brown rice or top with grated cheese (to get certain amino acids) since the quality of protein in peas is not as great as the protein in meat, eggs and fish. Peas contain vitamin A, B vitamins and lutein in rich quantity.
CHICK PEAS: 100g chickpeas contain 8.9 g protein (23% daily required protein). The two main types of chickpeas are Desi and Kabuli. Though not complete, they are both excellent source of protein when combined with other beans, rice or sesame seeds. Chick peas are low in fat but high in dietary fiber, contain carbohydrates, magnesium, zinc, Vitamin A, C, E and K. They are a healthy, inexpensive substitute to meat and poultry.
COCONUT (Milk and Fresh): 100g coconut contains 3.3g of protein. Very high in protein and contains all the amino-acids so it is a complete protein, great source of fat and fiber, has antioxidants, vitamins and minerals. Coconut meat has more protein than popular fruits like apples, bananas and oranges. Grated coconut or its milk can be poured over rice. Thai curry: peas and rice with grated coconut or coconut milk.
MISO SOUP: 275g miso soup contains 32g protein (12% protein). A traditional Japanese soup prepared from miso (soya bean)paste, great source of dietary fiber, minerals and protein, contains amino acids, omega-3, omega-6 fatty acid and vitamin K in high amount. Soya beans contain isoflavones (help decrease cholesterol and fight against hypertension) and probiotics (improve digestion and lesson bloating). 3 bowls of miso soup = 1 chicken fillet.
