By August 28, 2012 0 Comments Read More →

5 Foods for a High Protein Vegetarian Diet

Lisa Garber
Waking Times

In today’s McWorld, we often equate protein with a greasy, drippy burger. Protein is, in fact, a matter of amino acids, and it abounds in the plant kingdom. The trick is in knowing where to find it, knowledge that is especially needed be vegans and vegetarians. RDA recommendations for protein are from 0.36 to 0.45 grams per pound of body weight a day. That’s only 15 to 20% of calories—an amount easily attainable when including these foods for a high protein vegetarian diet.

High Protein Vegetarian Diet – 1. Dairy Products and Eggs

We’ll get the vegan-unfriendly source out of the way first.  The average egg contains 6 grams of protein and 5 grams of unsaturated (good) fat and only 1.5 grams of the bad kind.  Try to buy organic and local to ensure that your eggs come from healthy, happy chickens.  (Unhealthy and unhappy chickens produce eggs with lower nutrient content!)

Greek yogurt is lower in sugar and has more good fats than do most conventional yogurts which are loaded with sugar, additives, and hormones from cows.  Look for varieties with live active cultures; they contain good bacteria to regulate your digestion.

Whey—a milk byproduct—is easily absorbed by the body and packs the proverbial punch with up to 25 grams of protein per scoop – making it great to include for a high protein vegetarian diet. Try the unflavored variety to avoid additives and throw in your own organic fruits or cocoa powder.

2. Tempeh and Tofu

There’s been much talk lately of soy mimicking estrogen and leading to higher risk of cancers, but not enough research has been conducted.  To play it safe, avoid processed soy and go for fermented types, like tempeh.  Tempeh even has more protein than tofu—30 grams versus 22 grams per cup, respectively.

Soy- and tofu-based mock-meats are often filled with starchy, unhealthy, and unnatural additives you’re better off without.

3. Quinoa

While often mistaken for a grain (it’s actually a seed), quinoa boasts 9 grams of protein per cup.  For those of us with gluten concerns, quinoa is low on the glycemic index and is a rich source for both soluble and insoluble fiber.  You’ll also get a good dose of vitamin B6, zinc, magnesium, and folate.

4. Vegetables and Legumes

Surprised?  Even the humble broccoli (1 cup) has 5 grams of protein, as does 2 cups of kale and 1 cup of cooked sweet potato.  A single avocado has 10 grams of protein!

If you’re not too worried about carbohydrates, 1 cup of lentils, refried beans, and garbonzo beans have 18, 15.5, and 14.5 grams of protein respectively.

5. Nuts and Seeds

Nuts are great for helping to make up a high protein vegetarian diet. Here’s a quick run-down of the protein content of popular nuts and seeds:

• 1 oz. cashews – 4.4 grams of protein

• 1 oz. sesame seeds – 6.5 grams

• 2 oz. walnuts – 5 grams

• 1 oz. pistachios – 5.8 grams

• 2 tbsp almonds – 4 grams

Remember that nut butters—almond, peanut, cashew—are good sources of protein, too.  Just be sure they’re not laden with sugars and additives!

This article originally appeared at NaturalSociety.com, an excellent source for alternative health truth news.  

Post a Comment

Media Gallery

Grounding Principle

Grounding Principle

Video – This video demonstrates the powerful principle called grounding and its relevance in one’s daily life.

By October 12, 2014 0 Comments Read More →
How Does Fear Work?

How Does Fear Work?

Video: How does fear actually work? What happens when we become afraid?

By October 12, 2014 0 Comments Read More →
The Round City Concept

The Round City Concept

This idea of a round city may not be the answer to all the problems but this can build a far better environment…

By October 11, 2014 0 Comments Read More →
Re-Greening The Deserts

Re-Greening The Deserts

This film should be an inspiration to everyone to not give up and save the deserts of the earth.

By October 11, 2014 0 Comments Read More →
The Cheeseburger Footprint

The Cheeseburger Footprint

Video – Have you ever considered the ecological impact of making an ordinary cheeseburger?

By October 9, 2014 0 Comments Read More →

Recent by Waking Times

Dodging the Tuition Debt Bullet

Dodging the Tuition Debt Bullet

Anna Hunt – Student tuition debt is astronomical in the US, and Germany announces free higher ed for all…

By October 11, 2014 0 Comments Read More →
Where the Warrior Comes In: Authenticity vs. Manipulation

Where the Warrior Comes In: Authenticity vs. Manipulation

Ida Lawrence, Contributor Waking Times At this moment in time, as we stand on the precipice of devolution or evolution, what does ‘pay attention’ mean to us? Our hearts seek wisdom and courage, and the justified faith that attention can bring. We came into this, so is attention the price of being born… an obligation? […]

A Call To Hearts Lifting to the Higher Self

A Call To Hearts Lifting to the Higher Self

Dr. Stewart Bitkoff, Contributor Waking Times When are we going to stop thinking in terms of religion, country, tribe, town, neighborhood, planet, business and I. When will we begin to think in terms of humanity and helping all people reach higher? Yes. It is natural to think about self, but when are we going to […]

By October 7, 2014 4 Comments Read More →
Inducing Higher Intelligence and Heightened Senses with Gamma Brain Waves

Inducing Higher Intelligence and Heightened Senses with Gamma Brain Waves

Anna Hunt, Staff Writer Waking Times Brainwave entrainment is a way to train the brain to synchronize to a certain frequency, such as gamma, beta, delta, theta and alpha. Each frequency matches a certain state of consciousness. For example, delta is the brainwave dominant while in an unconscious state such as sleeping; while theta and […]

Dangers of Smart Meters Extend Beyond Radiation Exposure

Dangers of Smart Meters Extend Beyond Radiation Exposure

Waking Times The electro-magnetic radiation given off by smart meters has become a health concern for many, but, millions of people worldwide whose homes have been outfitted with these devices must also be aware of the dangers of overheating and malfunction. Recently, there have been an extraordinary number of smart meter-related fires reported all over […]