Vegetarian Protein

What is Protein?

Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes (ideal for individuals who need vegetarian protein sources). There are three macronutrients: protein, fats and carbohydrates. Macronutrients provide calories, or energy.

Protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulphur. Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass.

Vegetarian Protein

Many people have a misconception that protein only comes from meat sources, however there are plenty of foods that are suitable for vegetarian and vegan diets.  Try introducing the below vegetarian protein sources into your diet:

1. Lentils – Lentils contain an impressive 18 grams of protein per cooked cup. Lentils also contain good amounts of slowly digested carbs, and a single cup provides approximately 50% of your recommended daily fibre intake. Additionally, the type of fibre found in lentils has been shown to feed the good bacteria in your colon, which promotes a healthy gut. Lentils also contain a good number of antioxidants and other health-promoting plant compounds.
2. Chickpeas – Chickpeas are very high in protein content, containing around 15 grams of protein per-cup. Similarly, to lentils, they are also great sources of fibre.  In addition, scientific studies have proven that diets rich in chickpeas and other types of beans can help to lower blood pressure, cholesterol and even reduce blood sugar levels.
3. Green Peas – Peas are a great source of vegetarian protein. There is around 9 grams of protein in every cooked cup of green peas. Green peas are also a great source of iron so will help to give you plenty of energy!
4. Soy Milk – Soy milk is milk that is made from soy beans rather than taken from a cow (perfect for vegans and dairy intolerant individuals). Soy milk contains an impressive 7 grams of protein per-cup and is a great source of calcium, vitamin D and vitamin B12.
5. Broccoli – Broccoli contains an impressive 5 grams of protein per-cup. In addition, green vegetables are also high in vitamins and iron!
6. Nuts – Depending on the type of nut, 28 grams of nuts can contain between 5-7 grams of protein. Nuts are often high in fats which can be great for your skin too. It’s important to keep in mind the type of nuts you are buying as those roasted in lots of sugar or salt aren’t great for you!

Can Vegetarians Get Enough Protein?

Overall, vegetarians and vegans have plenty of ways to get a suitable amount of protein into their diet.  We hope that this article has helped to give you some ideas!

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