Contents:
- Medical Video: Vegetarian Nutrition | Getting Enough Protein | Ask the Doctor
- From which protein sources can vegetarians get?
- Quinoa
- Peas
- Peanut butter
- Soybeans
- Edamame
- Tempe
- Know
- Soy milk
- Chia seeds
- Seitan
- Oat
- Spinach
- Other sources
Medical Video: Vegetarian Nutrition | Getting Enough Protein | Ask the Doctor
So far what you know as a source of protein is meat, chicken, eggs, and fish. This source of protein may be eaten by people with a normal diet. But what about people who can't or don't want to eat foods sourced from animals? Is there a protein source for vegearian?
From which protein sources can vegetarians get?
Protein is one of the important nutrients needed by our body. We can get protein from two sources, namely animal sources and vegetable sources. However, people with a vegetarian diet certainly cannot take protein from animal sources. No need to be confused because vegetarians can still meet the needs of protein from other sources, such as nuts, seeds, and vegetables. Almost all foods from the three groups of food ingredients contain vegetable protein.
Some vegetable protein sources that you can consume are:
Quinoa
Ever heard of Quinoa? Maybe you still rarely hear it. Quinoa is one type of grain that comes from plants Chenopodium quinoa. You can make Quinoa a source of protein, in one glass of quinoa it contains 8 grams of protein. Besides protein, quinoa also contains nine essential amino acids that the body needs for growth and repair of cells. Quinoa also contains unsaturated fats and fiber which are good for your heart health. You can add quinoa to your soup or salad, or it can also be processed into other dishes.
READ ALSO: A Long-Term Vegetarian Diet Can Trigger Gen Mutations
Peas
Maybe you have often found dishes with these peas. Usually added in salads, fried rice, sweet and sour sauce, or other dishes. Yes, you can also use peas as a protein source. In one glass of peas, it contains 7.9 grams of protein. Besides protein, peas also contain fiber, vitamin A, vitamin C, vitamin K, some B vitamins (such as thiamine), folic acid, manganese, iron, magnesium, phosphorus, zinc, and copper.
Peanut butter
This one jam is delicious when accompanied by a piece of bread. Yes, who can resist the taste. Although peanut butter is high in calories, peanut butter also contains protein and healthy fats that you need. To avoid extra calories from peanut butter, you should not consume them too often.
Soybeans
Soybeans are a good source of protein. Half a glass of soybeans can provide up to 18 grams of protein. Soybeans can also be used as other foods, such as tempeh, tofu, edamame, and soy milk. Making food from soybeans can make these foods increase in nutritional value. In addition to protein, generally foods from soybeans also contain iron, calcium, and magnesium.
Edamame
Edamame is one food made from soybeans. In half a glass of edamame contains a protein of 8.4 grams. Besides protein, edamame is also rich in folic acid, vitamin K, and fiber. You can enjoy edamame as a snack, added to salads or pasta, or as an appetizer.
Tempe
Tempe is an authentic Indonesian food that is cheap but rich in benefits. Tempeh is made from fermented soybeans. This fermentation produces many nutrients that are certainly beneficial for your health. Tempeh contains a number of probiotics, B vitamins, and minerals, such as magnesium and phosphorus. In addition, tempeh is also a good source of protein for you. Half a glass of tempe provides 21 grams of protein. You can serve tempeh in various dishes.
READ ALSO: 5 Benefits of Eating Tempe for Health
Know
Tofu is also one of the foods made from soybeans. Where there is tempeh, surely you also find out. Yes, tofu and tempeh have become the daily food of Indonesian people. Tofu can also be a good source of protein for you. In half a glass, 10 grams of protein is available. There are many dishes that you can create with tofu. Taste? Don't ask.
Soy milk
Soy milk is an alternative milk that you can drink if you have lactose intolerant. The protein content in soy milk can help meet your protein needs, which you might not get from cow's milk. In one glass of soy milk (about 240 ml) contains a protein of 4-8 grams. Besides protein, soy milk is also a source of calcium and vitamin D.
Chia seeds
Maybe you still rarely hear this type of grain. It's small in size like basil seeds, but not basil seeds. You can add chia seeds to salads, smoothies, pudding, yogurt, or into your cooking. You can make these seeds as a source of protein. In one tablespoon of chia seeds, 2.5 grams of protein can be contained. In addition, chia seeds also contain nine essential amino acids, omega-3 fatty acids, fiber, iron, calcium, selenium, and magnesium.
Seitan
Wheat gluten or seitan (in Japanese) is a term for artificial meat that you may have often encountered. This artificial meat or vegetable meat is not bad because actually artificial meat is made of gluten (protein in wheat). For vegetarians, this vegetable meat may already be popular and has become their "meat". Seitan apparently also contains 25 grams of protein per 100 grams, this amount is higher than tofu and tempeh. In addition, seitan also contains selenium, a small amount of iron, calcium and phosphorus. However, this seitan made from gluten must be avoided by people who have celiac disease.
Oat
Apart from containing lots of fiber, oats can also give you some protein. In half a glass of oat, you can get about 6 grams of protein and 4 grams of fiber. In addition, oats are also a good source of magnesium, zinc, phosphorus and folate.
Spinach
Not only nuts or seeds, you can also find protein in vegetables, like spinach. In 100 grams or 1 cup of cooked spinach, you can get approximately 5 grams of protein. In addition to spinach, other vegetables that also contain protein are broccoli, asparagus, artichokes, potatoes, sweet potatoes, and Brussels cabbage.
READ ALSO: Are You Vegan or Don't Like Eggs? Replace with Arab Beans
Other sources
There are still many nuts and seeds that you can make as a source of protein. For example, peanuts, almonds, cashews, kidney beans, sesame seeds, sunflower seeds, and so on. The more variety of foods you eat, the easier it will be for you to meet your nutritional needs.
