Proteins are an essential macronutrient in the diet. Meet 6 delicious and healthy vegetarian alternatives to supplement the egg
Discover the best sources of vegan proteins, they are foods that enhance digestive and intestinal health and help you lose weight.
Photo: Image by Bernadette Wurzinger on Pixabay / Pixabay
Proteins are one of the most important macronutrients in the diet, its adequate consumption is related to fundamental functions in the body. The truth is that currently the popularity at protein consumption has grown by leaps and bounds and that is why they have become an essential element nutrition and wellness trends, especially in the weight loss plans.
Proteins are not only the building block of muscles, intervene in the production of hormones and enzymes. At the same time its consumption is related to additional benefits for beauty since they intervene in the hair and nail growth, and help to have a radiant skin.
The truth is ensure correct protein intake in the diet is related to great health benefits. Among the main ones are its qualities for lose weight, this is due to its high fiber content and great satiating power. At the same time they are a good ally for regulate high blood glucose levels, this is due to its carbohydrate content of slow absorption.
Probably the egg is one of the most popular sources of protein complete, that is, they provide all essential amino acids required by the body. Only in a medium piece we obtain 70 calories, which provide 6 grams of protein and important nutrients, such as choline and lutein and zeaxanthin. However, eggs are not the only protein option, the good news is that we have on hand other amazing vegan and vegetarian protein sources.
The following 6 food alternatives they are the perfect complement to boost protein consumption, they are healthy and rich. At the same time they stand out for containing more than 6 grams of protein per serving.
Quinoa is one of the whole grain cereals most recommended in all balanced and healthy diet. One of the great qualities that make quinoa a nutritional treasure, is because due to its rare composition it is one of the sources of vegetable protein than provides all the essential amino acids. Additionally, it stands out for its high fiber and mineral content, is therefore a great ally for boost weight loss and benefit digestive and intestinal health. It is the most rich, generous and versatile, a cup of cooked quinoa provides 8 grams of protein.
Tofu it is also known as Tofu and it’s one of the mThe best sources of iron and calcium in vegan diets. At the same time, it stands out for its unmatched content in vegetable proteins and has the genius of containing 8 essential amino acids. Integrating it into the diet is a success, largely due to its noble and neutral flavor that lends itself to creating all kinds of recipes and combinations. It is also a food that benefits cardiovascular health, digestion, and helps you lose weight, thanks to its low calorie content. Three ounces of tofu they contribute 8 grams of protein and lots of energy.
3. Cheddar cheese
It is true that cheese in recent years has been victim of a bad reputation and this is due in principle to its high in saturated fat and sodium. However, in adequate quantities and variants, cheese is a good ally in food, is related to a high content of calcium and minerals. Cheddar cheese is one of the variants richer in protein, calcium and vitamin A, one ounce provides 6.5 grams of protein (more than an egg). It is only advisable to integrate it with caution in the diet because tends to be somewhat caloric.
The almonds are one of the most popular and consumed nutsYes, not only are they filling, crunchy and delicious, they are associated with great nutritional and medicinal benefits. They are rich in protein, vitamins B and E, healthy fats, iron, calcium, phosphorus and contain more fiber than any other variant of nuts. They are considered a great source of energy in the diet, benefit heart health, help regulate cholesterol and glucose, strengthen bones and sThey are good for the brain. Not in vain are they a basic food in all healthy food and especially in vegetarians due to its contribution in vegetable proteins, 1/4 cup provides 7 grams.
5. Black beans
Some years ago legumes and its main variants, such as beans, were considered foods in which its contribution in vegetable proteins went unnoticed. Nowadays everything is different and they are highly valued for their unmatched nutritional composition, they are characterized by their perfect supply of proteins, fiber and minerals important as iron, magnesium, phosphorus, zinc and others essential nutrients. They are satiating, very productive and versatile, they are related to great qualities for pimprove cardiovascular health, help you lose weight and benefit the nervous system. Half a cup of cooked beans provides 8 grams of protein.
6. Greek yogurt
Greek yogurt it is a real treasure and a great alternative to be used in sweet and savory preparations. It is perfect to be enjoyed at all hours, as part of the breakfast, in dressings, light dinners, smoothies and as a great collation. One of her most great benefits is due to his high protein content, in fact contains many more than the egg. It is also wonderful thanks to its contribution in probiotics that improves the digestive and intestinal health, and are key to the proper functioning of the immune system. Its consumption is recommended to lose weight, recover after training and improve performance at all levels. One cup provides 23 grams of protein.