I have previously shared the vegetarian diet model with you in detail. In addition to not eating meat, most vegetarians also stay away from animal foods such as milk and eggs. As such, vegetarian individuals exclude high-protein foods from their diets. The question comes to our mind: How do these individuals meet their protein needs?
Daily protein other than animal foods Foods that can meet our needs;
1)Quinoa
Quinoa is a seed that contains all 9 essential amino acids that the human body cannot produce and must be taken externally. What makes it special among grains is the amino acids lysine and isoleucine it contains. Raw quinoa It contains 14 g of protein in 100 grams.
2)Teff
It is a very small grain grain generally grown in Ethiopia. Although its protein content is the same as other grains, it is rich in essential amino acids
3)Buckwheat
Buckwheat is a fiber-rich, gluten-free food. It is balanced with essential amino acids and rich in protein. 100 grams of raw buckwheat contains approximately 13 grams of protein.
4) Amaranth
It is a grain with high fiber and protein content. 100 grams of raw amaranth contains approximately 13.6 grams of protein.
5) Nuts
Dried nuts such as walnuts, hazelnuts and almonds. It can be preferred to fish sweat as a source of omega 3. It is also a good source of protein and fiber. A 100 gram mixture contains an average of 20 grams of protein.
6) Legumes
Beans, lentils, Many legumes, especially chickpeas, are a rich source of protein. If you consume them in combination with grains, you will increase the protein quality. 100 grams of legumes contain approximately 25 grams of protein.
7)Bulgur
&nb sp; Bulgur is a fiber-rich food with a low glycemic index. It is also a good source of protein. 100 grams of raw bulgur contains approximately 9 grams of protein.
8) Seeds
Pumpkin seeds, sunflower seeds. Seeds such as hemp seeds, flax seeds and chia seeds are rich in protein.
100 grams of sunflower seeds contain an average of 24 grams of protein.
100 grams of flax seeds contain approximately 18 grams of protein.
Half a tea glass of hemp seeds contains approximately 10 grams of protein.
100 grams of chia seeds contain approximately 17 grams of protein.
9)Soy
After removing the oil from the soybean kernel, the remaining mealy part is given meat texture by applying a series of processes. It is a high-quality protein source for vegetarians. 100 grams contains approximately 35 grams of protein.
10)Tofu
It is soy curd obtained by boiling soybeans and curdling them with acid or salty compounds. It contains approximately 13 grams of protein in 100 grams.
11) Tempeh
It is a soybean curd that is common in Indonesia and Southeast Asia. It is a food formed as a result of the fermentation of beans. 100 grams contains approximately 19 grams of protein.
12) Spiriluna
A type of water, also known as blue-green algae, that grows in mineral waters and near-tropical climates. It is a type of algae. Spiruluna has a rich protein content with 60-70% protein. It is also rich in vitamin B12, making it an important alternative in vegetarian nutrition.
13)Sprouted Foods
Seeds It is soaked in water and left for the germination stage. The sprouts formed after this stage are consumed. All vitamin contents and protein qualities of sprouted foods increase.
14) Mushroom
Protein, B group vitamins, iron and zinc. It is a good source of protein. There are approximately 3 grams of protein in 100 grams of mushrooms.
15) Hummus
The raw material is chickpeas. Hummus is a good source of protein and fiber. It is an alternative protein source in vegetarian nutrition. maybe.
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