Hello friends, as I mentioned in the last blog here am sharing best 5 protein food for vegans… I know most of the people don’t like meat so for them equally nutritious food also available for weight loss purpose and even for good general health.
Best protein food for vegetarians are :
1. Soybean:
Soy is a good source of protein, amongst many others , for vegetarians and vegans or for people who want to reduce the amount of meat they eat.
In 100 grams, raw soybeans supply 446 calories and are 9% water, 30% carbohydrates, 20% total fat and 36% protein. Soybeans are an exceptional source of essential nutrients, providing in a 100 grams serving high content of the daily value especially for protein(36 %DV), dietary fibre(37 %), iron(121%), manganese(120%), phosphorus(101%) and several B vitamins including folate(94%) and vitamin K, magnesium, zinc and potassium.
2. Lentils: Lentils have the second highest ratio of protein per calorie of any legume, after soybeans. 100 grams of raw lentils provide 353 calories & the same weight of cooked lentils provides 116 kcal. Raw lentils are 8% water, 63% carbohydrates including 11% dietary fibre, 25% protein and 1% fat. Lentils are rich source of numerous essential nutrients, including folate(120 %DV), thiamin(76 %DV), pantothenic acid(43 %DV), vitamin B6(42 %DV), phosphorus (40 %DV), iron (50 %DV) and zinc(35%).
3. Black beans: This is again a very good source of protein & good for weight loss. 1 cup of cooked black beans provides 227 calories. From single 1 cup serving of black beans you get nearly 15 grams of fibre and 15 grams of protein. It also contains 287% DV of molybdenum, 64% DV of folate, 40% DV of copper and good amount of other minerals & Vitamin B1.
4. Chickpeas: Chickpeas provide rich content of protein, dietary fibre, folate and certain dietary minerals such as iron & phosphorus. Thiamin, vitamin B6, magnesium & zinc contents are moderate. A 100 grams serving of cooked chickpeas provides 164 kcal. Cooked chickpeas are 60% water, 27% carbohydrates, 9% protein & 3% fat.
5. Oats: Oats have rich content of several essential nutrients. In a 100 grams serving, oats provide 389 calories and are an excellent source of protein (34 %DV), dietary fibre (44 %DV), several B vitamins & minerals, especially manganese (233 %DV). Oats are most favourable food for weight loss purpose.
So now onwards start including all the above food in regular diet & be filled up with all essential vitamins & minerals and PROTEIN.
STAY HEALTHY AND LIVE HEALTHY LIFE…..
कौशल्यम् 