Vegetarian Protein Foods – Best Sources & How To Use Them

Would you be happy to become a vegetarian, but you are worried about missing out on the protein? I know it’s something that’s crossed my mind many times. I have dabbled a little bit with tofu but there are many other alternatives out there that can make meals a lot more exciting. In this article, I’m going to talk about the best sources of vegetarian protein foods and how to use them. There are also a few helpful recipes you might like to try.

The use of plants in our meals is gaining popularity quite rapidly and with the cost of living going up finding alternatives to expensive meat, has become a necessity for a lot of people. In the last decade, the number of people who are quite happy to replace meat with vegetables has doubled. As we have become more aware of the health benefits and also the benefits to the environment many people are becoming interested in making the switch.

Mixing up your source of protein in your diet can provide you with a huge number of benefits.  So, let’s talk about that a bit more shall we.

Choose vegetarian protein foods over meat

Soraya Pineda, a registered dietitian from plantbasedhealthprofessionals.com, says that having a diet that is high in proteins from animals especially red meat is commonly linked to an increase of hypertension (high blood pressure) and high cholesterol levels. If you choose vegetarian protein foods instead which contain lots of fibre, or example tofu, beans, seeds, lentils and nuts, it’s possible you can actually decrease your risk of developing these conditions.

Many of these vegetarian protein foods provide you with a fantastic quantity of antioxidants which help to protect your heart and arteries.

Vegetarian protein foods can help with weight management

Using tofu as the main protein source in your meal has been shown by a study published in The Nutrients Journal to increase your feeling of fullness and satisfaction more than meat or dairy can. This is because Tofu positively affects your hunger hormones, and it makes it less likely that you will overeat. In addition to this, plant-based proteins have less of an effect on your blood sugar levels which is very important if you are trying to lose weight.

How much protein should you be eating?

For your body to repair and grow properly it must have proteins, so it is really essential that you get enough in your diet each day. on average each person should try to consume approximately 0.8 grammes per kilogramme of their body weight, for example if you weigh 60 kilogrammes then you need to eat 48 grammes. If you can, you should be having protein in every meal.

How vegetarian protein foods affect your gut

Protein from plants improves the quantity of good bacteria in your intestines which has massive benefits for your overall health. You will also find that your risk of suffering from constipation is hugely reduced. That’s definitely a good reason to do it right?!

You may live longer with vegetarian protein foods

Some research has highlighted that if you consume a diet that is mainly made-up from plant sources you are likely to live longer and have a lower risk of developing diseases. It all sounds like a bit of a no brainer if you ask me!

Mix it up to benefit the most

Protein that is taken from animal sources contains a good quantity of essential amino acids but unfortunately not all vegetarian protein foods have those. So, to get them all you need to do is to mix the different types of plant based protein you are eating.  You don’t have to jam them all into one meal but just spread them out in your different meals throughout the day.

Here are some ideas for introducing vegetarian protein foods to your diet

Use lentils in the place of beef mince

Instead of having mince in your chilli or cottage pie try using lentils instead and you can add yeast on the top instead of cheese to boost your vitamin B12 intake.

Here is a recipe from Minimalistbaker.com for a 1 Pot Red Lentil Chilli

Use tofu instead of eggs

Eggs are an amazing source of protein, selenium and vitamin D but there are other good plant based choices you can make. Surprisingly tofu can be scrambled just like eggs and chickpeas make a great omelette. A meal like this would provide you plenty of fibre, protein and iron.

Here is a recipe for a chickpea omelette from the conciousplantkitchen.com

Switch fish for seeds and nuts

One of the best meat sources of omega-3 is fatty fish and we all know that omega-3 is essential for maintaining brain, eye and heart health but seeds and nuts can also give you a good supply. Try adding chia seeds or flax seeds to a smoothie (I do this in my morning smoothie) or sprinkling walnuts nuts and hemp seeds on your cereal in the morning.

Here is a recipe for a strawberry banana chia seed smoothie from jaroflemons.com

The best way to introduce vegetarian protein foods to your diet

Take it slow. If you decide to make the transition it’s best to do it gradually. Any dramatic change to your diet could give you an upset tummy. If you haven’t eaten a lot of pulses or vegetables in the past start by altering one meal a day. Then slowly build it up over a period of weeks. This will give the bacteria in your intestines a chance to adjust.

Make sure you prepare the food correctly. Tinned peas and beans will need to be drained and rinsed properly before you can use them. Dried beans and pulses may be cheaper but will need to be soaked in water for 6 to 10 hours before you can use them. Make sure you throw away the water that pulses were soaking in and don’t add it to your food. Doing this will help to make food preparation a lot quicker for you. They won’t need to be cooked for as long, and will also reduce the risk of you feeling bloated after eating them. If you’re going to use tofu in your food then make sure you give it a good squeeze to get out as much of the water as possible.

Choose raw vegetarian protein foods over processed ones. It is better to eat whole plant proteins instead of fried vegetables, refined grains or highly processed products. Many of the nutrients will be taken away during these processes and won’t leave a lot of nutritional value.

If you decide to make the switch from meat to vegetarian protein foods I wish you well on your journey and hope you start to feel the benefits soon.

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