Animal-based proteins such as meat and eggs provide high-quality proteins that aid muscle growth, but they also contain high levels of saturated fats and cholesterol, which can lead to health problems if consumed excessively. This is why it is important to consume a balanced intake of both animal and plant-based proteins. Let's explore plant-based foods that can provide as much protein as animal products.

 

Lentils = Lentils contain 17.9 grams of protein per cup, which is more than the protein content of two eggs. In addition to protein, they contain 15.6 grams of fiber, which accounts for 56% of the daily recommended fiber intake.

Green peas = One cup of green peas contains 18.5g of protein and 8.06g of fiber. In addition, it is rich in nutrients such as potassium, magnesium, which help regulate blood pressure, and B vitamins, making it beneficial for preventing cardiovascular diseases.

 

Pumpkin seeds = A handful of pumpkin seeds contains 8.45g of protein and is rich in minerals such as zinc. Consuming 28g of pumpkin seeds can fulfill 20% of the daily recommended zinc intake.

 

Quinoa = Quinoa has a higher protein content than white rice and other grains. One cup of quinoa contains 8 grams of protein, whereas one cup of white rice contains 3.52 grams of protein. It is also rich in vitamins and minerals such as fiber, folate, magnesium, and iron.

 

Chia seeds = A handful of chia seeds contains 4.86g of protein. The main nutrients are protein, fiber, and magnesium, which are beneficial for blood sugar regulation. Protein and fiber slow down the release of sugar into the bloodstream, and magnesium is a nutrient necessary for the production of insulin, a hormone that regulates blood sugar.

 

Kamut = Kamut is an ancient grain with a high protein content. One cup contains 9.82 grams of protein and is rich in fiber, iron, selenium, and zinc.

 

Mung beans contain 14.2 grams of protein per cup and are rich in flavonoid compounds such as phenolic acids. Flavonoids have antioxidant properties that protect cells from active oxygen.

 

Teff is an ancient grain that contains 10g of protein and 7.06g of fiber per cup, providing longer-lasting satiety and a gradual increase in blood sugar compared to refined grains.

 

Pistachios = Pistachios are one of the nuts with a high protein content, containing 5.73g of protein per handful. Rich in healthy fats such as unsaturated fatty acids, vitamin B, and vitamin E, they boost immunity and improve metabolism.

 

Guava = Guava is the tropical fruit with the highest protein content among fruits. A 165g serving of guava contains 4.21g of protein. It also has a high vitamin C content of 376mg, which helps with cellular energy metabolism and provides antioxidant effects.

 

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Proteins are also abundant in plant-based foods.

Legumes and grains are currently trending.

Kamut is also said to be high in dietary fiber.

I am eating while cooking rice.

I end up eating while chewing slowly.

People with digestive issues should eat a little.