8 Sources of Protein For Vegetarians

Protein is an indispensable component of the body to build muscle, tissue repair and maintain the immune system. These proteins can be easily obtained from foods such as meat, poultry, fish, eggs and dairy products. But, what if you're a vegetarian who does not eat fish, poultry or meat?

You can still fulfill your protein intake by increasing the variety of food intake that also contains protein substitute. Here are a variety of meal replacement protein source that can be an option for vegetarians:

1. Tofu

Its texture is soft, delicious, and high protein. You can cultivate a vegetarian out in various ways according to taste.

2. Nuts

Walnuts, almonds and other nuts contain fatty acids as well as protein and fiber. Add a sprinkling of salad or snack to meet the needs of protein for vegetarians.

3. Wheat

In addition to wheat, do not hesitate to eat whole grains. Both are rich in fiber, protein, and zinc. Add to the soup, salads, or other dishes every day in accordance with a healthy recipe.

4. Tempeh

Just like tofu, tempeh is a source of protein for vegetarians. Besides delicious, the price is also affordable.

5. Eggplant

Eggplant is one substitute for meat as a protein source for vegetarians. Why? Because it is rich in fiber, vitamins B, C, potassium, and of course protein.

6. Soybean

You know the basic ingredients tempeh and tofu? Soybean. Eating soybean is also good for vegetarians. Soybeans are rich in protein as well as low in fat and cholesterol. Soybean is the most rich in plant protein and very good as a meat substitute. Soy protein can help conserve supplies of calcium in the body and strengthens bone health. In addition, soy protein also helps to lower blood cholesterol in people with high cholesterol.

7. Mushrooms

Who does not like mushrooms? Too bad if you are one of those who do not like it. Because mushrooms are a source of protein for vegetarian meat substitute grilled.

8. Fruits

There are fresh fruits that contain a variety of nutrients, one protein. At least, the fruit can give you 120 grams of protein for vegetarians.

20 Best High Protein Foods From Animals & Vegetables

We need to know the list of foods that contain high protein, because protein is an essential nutrient that the body needs to form muscle tissue. If you are a bodybuilder, then you need a high protein intake to shape and increase  your muscle mass. Protein plays an important role in the structure and function of all living cells and viruses. Most proteins are enzymes or subunits of enzymes. 

Other types of proteins play a role in structural or mechanical functions, such as the proteins that form the cytoskeleton rods and joints. Proteins involved in the immune system (immune) as an antibody, the control system in the form of the hormone, as the storage component (the seed) and also in the transport of nutrients. As a source of nutrition, protein acts as a source of amino acids for the organism which are not able to form the amino acid (heterotrophic).

Based on the source, the protein is divided into two, namely vegetable protein and animal protein. Vegetable protein derived from plants, while animal protein derived from animals. Animal protein contains a complete amino acid profile including the essential amino acids that must be used for the development of the body.

Below you can read 20 high protein foods:

1. Shrimp
   
   Shrimp is rich in calcium and protein, and are included in the category of animal protein sources. Value of protein in shrimp categorized as complete protein amino acid levels are high, complete profiled and approximately 85-95 percent easily digested. 100 gr of raw shrimp contains 20.3 grams of protein or enough to meet the daily protein requirement by 41%.


2. Fresh fish
   
   Surely we all know that fish is a high-protein foods. However, in contrast to the flesh, we do not need to worry about the fat content in the fish. Some types of fish, such as gindara has a very low fat content. Other fish such as salmon and tuna have enough fat content, but do not worry because the fat contained in it is a good Omega 3 fats.


3. Anchovy
   Although small in size, it turns out the protein content in the anchovy reached 10%. Besides protein, you can also get calcium from the anchovy consumption.


4. Eggs
   Eggs are one source of protein with complete nutrition than other protein sources of food. Boiled egg contains seven grams of protein with only two grams of saturated fat. To avoid saturated fats, use egg whites and discard the yolk. The studies found that people who ate eggs and toast for breakfast full longer and consume fewer calories throughout the day. Eggs do contain some cholesterol. But dozens of studies have shown that saturated fat (instead of cholesterol from food) that improve blood cholesterol levels.


5. Chicken breast (White Meat)
   Low-fat cuts of meat, is a low-cholesterol healthy lunch choices. This food can be an option if you want to eat meat is low in saturated fat.


6. Chicken Tenderloin (White Meat)
   Each tenderloin has a weight of about one and a half to two ounces, making it easier for you to control your portions. Two tenderloin is almost equivalent to the size of the three-ounce servings.


7. Sirloin (Beef)
   Sirloin meat is meat that comes from the back of the cow. Meat is working harder than the other parts, are generally used to make steaks so slightly harder than others. Sirloin has advantages in size, which can be cut larger than the other cow softer parts. Besides this Sirloin contains almost no fat.


8. Channeled applesnail or Pomacea canaliculata
   Channeled applesnail are known to contain omega 3, 6 and 9. From the test results of proximate, the protein content in snails proved high, ranging from 16 to 50 percent. In some areas, snails processed into various types of cuisines such as satay, chili snails, and so on.




Pure milk
Milk serves as one of the best sources of protein and rich in quality protein. Amount of milk protein is not too large, but the quality of protein available to the body is simply amazing. Protein in milk contains all the essential amino acids that the body needs. Even so, for some peoples, milk can cause allergy.


9. Soybeans
   In addition to protein, soybeans are also low in fat and contains phytochemicals such as isoflavones, saponins and phytc acid. The content is good for reducing heart disease, osteoporosis and cancer. Soybeans contain 29 grams of protein per cup.


10. Tofu
    Tofu is rich in nutrients, especially protein can be processed into a variety of creative dishes. Can be taken with salads, steamed, fried or baked. In addition to nutritious, tofu is also easy to blend with spices and other foods so you will not get bored eating it.


11. Sushi
    Sushi is a Japanese food consisting of rice which is formed with side dishes such as seafood, meat, vegetables raw or cooked. Sushi contains protein and fiber are generally low in calories and fat.


12. Wheat
    Grains such as wheat, is more widely known as a carbohydrate source. However, did you know that whole grains also contain protein? On wheat, protein content can reach about 9%. However, consumption of grains should be limited, especially for those who are on a low carbohydrate diet.


13. Cheese
    All types of cheese is a good source of protein. Try cheddar or mozzarella cheese are mixed into salads, pasta, sandwiches or soups. One thing to be aware, especially for those who are dieting, cheese contain fat. So limit your consumption of no more than 1 ounce per day. 


14. Spinach
    In one cup of spinach contains 3 grams of protein. You can eat them steaming or boiling. Make sure you do not cook it too long, so taste has not changed and nutrition remains assured.


15. Broccoli
    Broccoli contains 5 grams of protein in one cup, as well as fiber, carbohydrates, vitamins and minerals that are classified as a vegetable with complete nutrition. 


16. Tempeh
    Food ingredients from fermented soy is quite tasty and delicious. Rich in vegetable protein, and can be processed into any food.


17. Almonds
    This savory nut low in carbohydrates, high in calcium and protein. In addition, almonds also contain natural fibers, can be consumed raw or materials flavor enhancer in other foods. 


18. Peas
    Types of beans such as peas, beans or string beans contain fiber and high protein. One cup of beans contains 12-15 grams of protein.


19. Yoghurt
    Yogurt is high in calcium and protein. Get used to eat yogurt every day. Can be consumed directly, mixed with fruit, smoothies, or can be added to soups and curries.

Atkins Diet, High Protein Diet

The meat lovers have long introduced a diet high in protein and low in carbohydrates. Several types of diets such as Atkins, Zone, Protein Power, Sugar Busters and have designed a high-protein diet. Although many of these diets is work, you need to know about the results and risks before undergoing proper diet for you.

 

Atkins Diet is usually done by limiting the intake of carbohydrates to divert body's metabolism. Normally the body convert glucose into energy, but replaced with a convert stored fat into energy. This diet is said to not only help you lose weight, but also make people so not hungry for low-carbohydrate diets, and eat more protein and fat.

Naturally, the weight will be reduced because of the fat that had been stored will be metabolized by the body into energy source. Some experts said that this diet can provide good health benefits.

Steps in implementing the Atkins diet

1. The person doing the Atkins diet should regulate the amount of food consumed and should avoid or severely limit your intake of sugars, including refined sugar, white rice or white flour.

2. Allowed to eat pure protein foods such as red meat, eggs, different kinds of cheese, fish including shellfish, poultry such as chicken, tuna fish and use olive oil if you want to make a salad.

3. But on the other hand the intake of carbohydrates is very limited, which is about 20 grams per day in the first 2 weeks of dieting. Then the intake of carbohydrates in the form of fiber-rich foods such as green leafy vegetables.

4. From time to time during the transition begin enter to maintain your weight, then increased carbohydrate intake gradually such as eating fruits, vegetables and foods that contain wheat.

Side Effect of Atkins Diet

Some side effects of diet unpleasant could happen in this Atkins diet program.

1. For example, in the process of burning fat, your body produces substances called ketones when your body enters a phase called ketosis which resulted in a smelly breath, feeling tired, weak, dizziness, insomnia, and nausea.

2. Constipation may also appear as a result of avoiding foods that contain fiber such as fruits, vegetables, nuts, pasta, rice, and potatoes.

3. When talking about the long-term effects, health experts worry that the Atkins diet may have a serious impact.

4. In addition to the high consumption of fat, especially saturated fats, which may increase the risk of heart disease,

5. For example, the lack of intake of calcium (found in milk) may increase the risk of osteoporosis, while the lack of nutritional antioxidants (found in fruits and vegetables) may increase the risk for a variety of disorders such as heart disease, cancer, premature aging, and cataracts.

6. Some experts also worry that high protein intake may contribute to kidney and bone weakening.

 

Advantages of Atkins Diet

1. The most positive side is that people can lose weight dramatically in a relatively short time, and this could be something very motivating.
2. This diet program also encourages people to reduce the intake of carbohydrates and alcohol. In addition, because this diet program continue to allow you to consume meat, butter, cream, and cheese are high in fat, so many people who loved it, and eventually try it.

Expert Opinion About Atkins Diet

Scientific assessment is still underway to determine whether low-carbohydrate diet can actually burn fat, and experts generally agree that more research is needed to investigate the effects and benefits in the long run.

Atkins diet program contrary to the guidelines for a healthy diet, which recommends to reduce fat and increase servings of fruits, vegetables and high-fiber carbohydrates. Nutrition experts are particularly worried that the diet may increase the risk of heart disease because of the high fat, especially saturated fat.

Experts are also worried the danger of encouraging people to cut fruits and vegetables, given the much evidence showing that fruits and vegetables can protect us from many diseases, including cancer.