This is the standard amount of protein that everyone should aim for, whether they eat meat or not. However, this is also just a general guideline, and you can adjust the method as you see fit within reason. She points to recent research Consuming approximately 1.0 grams of protein has been shown to provide muscle maintenance and strength benefits during exercise. However, Shah believes there is no need to consume too much protein. According to her, she believes that many athletes and frequent gym goers need to significantly increase their protein intake in order to take care of their bodies and gain muscle. Find the right amount to consume, as too much can have negative effects as it can lead to the accumulation of excess fat in the body.
Best protein source for vegetarians
The best vegetarian foods that provide protein also have many health benefits. Experts categorize the eight most common sources of vegetarian meals as follows:
legumes
Both Shah and Hartog agree that legumes such as beans, chickpeas, lentils, and peas are among the best sources of protein for a vegetarian diet.
Bean varieties such as kidney beans, black beans, and chickpeas are widely considered to be a great source of protein.Chickpeas contain approx. 20 grams of protein Contained in half a cup, it also contains many other elements and minerals that keep us healthy.
Hartog says lentils are rich in carbohydrates, protein, vitamins, minerals and dietary fiber and can be eaten in a variety of forms, including soups and stews, and can be eaten with flatbreads or rice. You can also do it. It is rich in fiber, which helps keep the bacteria in your gut healthy.Each cup of lentils contains about 18 grams of protein.
A cupful of green peas contains about 9 grams of protein. In addition to this, they I’m rich It is rich in vitamins A, K, and C, mineral And it’s rich in dietary fiber.
nuts
A superfood and an excellent source of protein in a vegetarian diet, nuts provide the body with the protein it needs. Nuts like almonds, pistachios, and cashews are high in fiber and vitamin E, and contain heart-healthy fats, Hartog says. For reference, Hartog says that one ounce of almonds contains 6 grams of protein and one ounce of walnuts contains 4.5 grams of protein.
vegetables
Contains plenty of vegetables that help you consume protein. Hartog cites foods like artichokes, asparagus, broccoli, spinach, and sweet potatoes as healthy options. “Although it has less protein than other types, [vegetarian] “Eating these vegetables still provides you with some protein, as well as many other vitamins and minerals,” she says.
