Tuesday, 10 January 2017

20 Best sources of protein for Vegetarians.

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                  1.    Greek Yogurt:  Protein Power: 23 g per 8 oz. serving. Made by                   straining away the liquid, deliciously thick Greek-style yogurts                     contain about twice as much protein as regular versions. You'll                     also reap the rewards of gut friendly bacteria and bone-building                   calcium. Learn how to make Greek Yogurt.


2.    Cottage Cheese: Protein Power: 14 g per 1/2 cup serving. This curd- riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime. Want to make cottage cheese. Watch here.



3.    Milk: Protein Power: 8 g per 1 cup serving Moo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white. Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body-friendly omega fats.
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4.    Whey Protein: Protein Power: 24 g per scoop, on average Whey protein is one of the cleanest, fastest-digesting proteins on the market. It’s the perfect addition to any fat-loss or muscle-building diet. Whey protein is low-calorie, fast-digesting, and perfect to take immediately after a workout, first thing in the morning, or even alongside low-protein meals! Whey protein is extremely anabolic, or good for building muscle, because it’s a particularly rich source of branched chain amino acids, or BCAAs.
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5.    Navy Beans Protein Power: 20 g per 1 cup serving. Beans are a fantastically cheap source of protein, and of the most commonly available canned legumes, navy beans lead the way. Each cup also supplies an impressive 13 g of dietary fiber.
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6.    Dried Lentils: Protein Power: 13 g per 1/4 cup serving. Often located alongside the canned proteins, bags of inexpensive dry lentils are a sure-fire way to ramp up your intake of protein, fiber, and a range of vital minerals.

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7.    Peanut Butter: Protein Power: 8 g per 2 tbsp serving. Though not as trendy as other nut butters like almond, peanut butter still leads the way in the protein department. Protein per 2 tablespoons: 7 grams. Although eating too much peanut butter can widen your waist, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease — the most common type of heart condition. Look for the unsalted, no sugar added varieties without hydrogenated oils to reap the most benefits

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8.    Mixed Nuts: Protein Power: 6 g per 2 oz. serving Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.

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9.    Tofu:  Protein Power: 12 g per 3 oz. serving. If you're looking to embrace Meatless Mondays, slabs of tofu can make sure your protein intake doesn't suffer too much.
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10.                       Green Peas: Protein Power: 7 g per 1 cup serving While protein is not abundant in most vegetables, subzero green peas contain enough that you'll want to keep a bag stashed in your freezer at all times. They're also a good source of fiber to help keep cravings for junk food at bay.

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11.                       Wheat Germ: Protein Power: 6 g per 1 oz. serving. The wheat grain is made up of three components—endosperm, bran, and germ. The germ is the most nutrient-dense part and includes notable amounts of plant-based protein. You can use it to add a protein boost to your oatmeal, pancakes, and even shakes.
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12.                       Quinoa:  It is not an Indian crop, so I don’t know its hindi name. Look at the picture to recognize.  Protein Power: 8 g per 1 cup serving. Among whole grains, South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, meaning that it's a complete protein with muscle-making potential. With more than 1,400 quinoa products currently on the market, it's safe to say that the ancient grain is here to stay. Quinoa is higher in protein than most other grains, packs a hefty dose of heart-healthy unsaturated fats and is also a great source of fiber, a nutrient that can help you feel fuller, longer. It gets better: The mild-tasting grain is also a good source of the amino acid L-arginine, which has been shown to promote muscle over fat gain in animal studies, explains Gina Consalvo, RD, LDN, Eat Well with Gina. Though we can’t be sure findings will hold true in people, it can’t hurt to add more of this healthy grain to your plate.
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13.                       Almonds: Protein per oz: 5 grams.You probably know that almonds are a great go-to snack, but you should mix cashews into the rotation. They're a good source of magnesium—which helps your body relieve constipation, boosts the immune system and supports cognitive function—and biotin, which helps keep your hair and nails healthy. Think of almonds as a natural weight-loss pill. A study of overweight and obese adults found that combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack of complex carbohydrates and safflower oil—after just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!)
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14.                       Pumpkin Seeds: Eat This! Eat your daily serving before you hit the gym. Because they're rich in the amino acid L-arginine, almonds can help you burn more fat and carbs during workouts, according to a study printed in The Journal of the International Society of Sports Nutrition. Protein per oz: 9 grams. If you only think of pumpkin seeds as gourd guts, you're in for a literal treat. They contain energy-boosting magnesium, phosphorus and zinc. And surprise, surprise, they’re filled with protein.
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15.                       Beans: Protein per 1/2 cup: 7-10 grams. Not only are beans rich in protein and nutrients that benefit your heart, brain and muscles, they digest slowly, helping you feel fuller longer. They're a weight loss super food you should eat daily. Protein per cup: 8 grams. It's enough to make Popeye do a spit take: Peas might seem wimpy, but one cup contains eight times the protein of a cup of spinach. And with almost 100% of your daily value of vitamin C in a single cup, they’ll help keep your immune system in tip-top shape.
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16.                       Artichokes: Protein per medium vegetable: 4.2 grams Eating foods high in protein and fiber are key to turning off your body's hunger hormones. The artichoke is a double winner: It has almost twice as much fiber as kale (10.3 g per medium artichoke, or 40% of the daily fiber the average woman needs) and one of the highest protein counts among vegetables.
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17.                       Buckwheat: In india we call it ‘Kuttu’, we eat this specially during “Navratri fasts”. Protein, per ½ cup, cooked: 3 grams Every half-cup serving of this gluten-free seed packs three grams of protein, two grams of belly-flattening fiber (which is more than you’ll find in oatmeal) and half the day’s magnesium, a mineral that's essential to muscle development and carb metabolism. What’s more, a 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin, markers related to fat and weight gain. Fill up your plate with the nutritional powerhouse to maintain your flat stomach.
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18.                       Amaranth: In India, Amaranth is called ‘Rajgira’ . Raj+ Gira; Royal Grain.  Protein, per ½ cup: 4.67 grams Quinoa isn’t the only “ancient grain” that comes loaded with health perks. Amaranth, a naturally gluten-free seed, is a good source of digestion-aiding fiber, as well as calcium and bicep-building iron. Amaranth takes on a porridge-like texture when cooked, making it a great alternative breakfast option. Whip up a batch and be sure to top off your bowl with some tasty, nutrient-packed oatmeal toppings—they work well in all types of hot cereals, including porridge.
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19.                       Soy Bean: Protein, per ½ cup: 2-21 grams. So many ways to eat soybeans, so little time! A mere half-cup of the stuff packs in 21 grams of protein. Another solid bet: dry roasted soybeans. With a half-cup serving up a whopping 18 grams of protein, it’s one of the best high-protein snacks around. Steamed soybeans (4 g protein/0.5 cup), tofu (10 g protein/0.5 cup) and soy milk (2 g protein/0.5 cup) also provide a solid hit of complete proteins and magnesium, a mineral that’s essential to muscle development, energy production and carb metabolism. Eat roasted soybeans solo as an on-the-go snack, or add them to homemade trail mixes.
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20.                       Chia Seeds: Basically, Chia Seeds are ‘seeds of Tulsi Plant’. Even I did not know this few days ago. Protein, per tablespoon: 2.5 grams. Though chia seeds don’t contain that much protein, they do contain all nine essential amino acids. Thanks to the seeds’ blood-sugar stabilizing ratio of satiating protein, fats and fiber, they’re the perfect hunger-busting addition to your diet, and can help you lose inches. But that’s not all: ALAs, the specific type of omega-3s found in chia seeds, can decrease the risk of heart disease, according to a Pennsylvania State University study. Add chia seeds to yogurt or a homemade vegan smoothie to keep your energy levels soaring all morning long. Ayurved also prescribes seed of tulsi (Chia seeds) for common cold and heart ailments.
Sources:
http://www.eatthis.com/lose-weight-build-muscle-with-complete-proteins
http://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html


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