2023-12-04 17:14:53
When it comes to protein, there is a misconception regarding how much we need it in our daily diet. And in the world of sports, many people claim to live on a high protein diet to have more muscles and help them lose weight, making them feel fuller. But how much is too much?
The American Dietetic Association states that most active adults only need to consume 0.8 grams of protein per kilogram of body weight per day. So those who consume meat every day are eating 5 times more than recommended. On the other hand, consuming little protein is also bad.
Protein malnutrition can lead to a disease called kwashiorkor, and can also cause failure to grow, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and even death.
Meat is often taken as one of the main sources of protein, which is why many people do not understand how vegetarians maintain a healthy diet. There are many misconceptions regarding this that need to be clarified. The first: we need to consume foods that provide us with the nine essential amino acids that our body is not capable of producing on its own.
While many argue that meat is the go-to source because it provides the complete package, there are some natural foods that contain them as well. And others have a mixture of some, and a lack of others. This means that as long as you combine foods such as legumes, vegetables, fruits, nuts, seeds, and grains in the basic diet, the body will have everything it needs.
Below are eight foods high in protein that are not meat, and that also offer many extra benefits:
1. Chia Seeds This seed has many admirers. They contain 4 grams of protein per 2 tablespoons. They help improve digestion, and make you feel fuller for longer. They also provide all the essential amino acids that the body needs.
2. Greek yogurt It is also a high protein option, containing twice as much as regular yogurt, and one pot provides 17 grams. It is a good option to use as breakfast, or as a snack.
3. Quinoa This ancient grain is another complete source of protein that has been growing in popularity in the health world, as a superfood. Contains 8 grams of protein per cup. It is also a good alternative to rice, as it contains fiber and iron.
4. Soldier Soy, or edamame, is the only vegetable that is completely composed of protein, and is an excellent alternative to meat. Half a cup of soy contains 34 grams of protein, while half a cup of popsicle contains only 17 grams.
5. Lentils One cup of lentils contains 18 grams of protein, and also provides 37% of the recommended daily iron. They also contain more than half of the recommended daily fiber intake, and help lower cholesterol.
6. Hemp seeds Hemp seeds contain 10 grams of protein per 2 tablespoons, and provide many of the essential amino acids. If you are a vegetarian, these seeds should be on your list, as they contain essential fatty acids such as omega-3s.
7. Almonds Almonds are a great protein-packed snack, with 5-7 grams per pinch. They contain healthy monosaturated fats and fiber, and just a handful provides an excellent feeling of satiety.
8. Avocado It contains 2.9 grams of protein per cup, and is an excellent option to eat in salads and sandwiches, or straight from the fruit with a spoon.
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