High protein foods are an important macro-nutrient that helps our bodies recovery from strenuous activities such as running or lifting weights as well as from normal everyday wear and tear. Without protein, our bodies would not be able to function properly.
When most people think of high protein foods, they typically think of meat. For a vegan trying to lead a healthy lifestyle, while losing a bit of weight, this doesn’t help much. What many are unaware of though is that there are plenty of non-animal-based high protein foods that are perfectly fit for a vegan diet!
Read on for a list of 20 great vegan high protein foods that aid in weight loss:
Seitan if one of the most popular sources of protein amongst vegan and vegetarian dieters, and with good reason!
Seitan is commonly marketed as a meat alternative and is made from wheat gluten. One 3.5 ounce serving of Seitan can provide you with 25 grams of protein, making it the richest plant-based protein source!
Aside from Seitan’s high protein content, it is also a great source of selenium while also containing a good amount of calcium, iron, and phosphorus!
Lentils are one of the healthiest foods you can eat, whether you’re a vegan or an avid meat eater! Coming in at 18 grams of protein per cup cooked, lentils and an amazing source of vegan protein!
Lentils are incredibly versatile and lend themselves well to a range of dishes, from soups to salads, stews and curries!
Lentils are also a great source of fiber which is vital for satiety and gut health and contain the vitamins folate, iron, and manganese in substantial amounts!
Tofu is a good product produced by the fermentation of soybeans. Tofu is one of the few complete proteins available to those following a vegan diet and so should be a regular feature of yours! A complete protein is a food that provides your body with all of the amino acids deemed essential for health.
Tofu by itself has a mild flavor and is easily able to absorb the flavors of other ingredients it is used with. This makes it incredibly versatile!
One cup of cooked chickpeas packs a whopping 15 grams of protein! Like other beans and legumes, chickpeas are high in fiber as well which makes them a great addition to anyone’s diet!
Besides chickpeas’ high protein and fiber content, they’re also an amazing source of iron, phosphorus, folate,
potassium, manganese, amongst many other beneficial nutrients!
Several studies have been done that indicate a diet rich in beans or legumes can help control blood sugar levels, lower your blood pressure, and decrease cholesterol!
5. SPELT AND TEFF
Spelt and teff belong to a category of food commonly referred to as ancient grains. Both spelt and teff pack a whopping 11 grams of protein per cooked cup, making them a great source of protein for the vegan looking to lose a bit of weight!
Fiber, complex carbs, iron, magnesium, manganese, and phosphorus are all found in high amounts in both spelt and teff, making them a very nutrient dense and healthy protein rich food choice
6. NUTRITIONAL YEAST
Nutritional yeast is sold in either powder or flake form and is made from a deactivated strain of Saccharomyces cerevisiae yeast. It is commonly used as a cheese substitute and can be enjoyed in dishes such as mashed potatoes or can be sprinkled on top of pasta in place of cheese.
Nutritional Yeast is another complete protein source and per one ounce serving it contains 14 grams of protein plus 7 grams of fiber! You can find fortified versions of nutritional yeast that make it also a great source of magnesium, zinc, copper, manganese, and all the essential B vitamins!
7. GREEN PEAS
A single serving of green peas contains more than 25% of the fiber you need in a day! Packing 9 grams of protein per cup cooked, peas are a nutritional powerhouse and a great addition to anyone’s diet!
Besides being a great source of fiber and protein, green peas contain Vitamins A, C, K, folate, thiamine, and manganese in substantial amounts!
Hempseeds are the seeds of the Cannabis Sativa plant, known more commonly as marijuana! No need to worry about catching a buzz, hempseeds contain only minuscule amounts of THC, the active compound in Cannabis that produces its euphoric effects.
Hempseeds are another great complete source of vegan protein, containing 10 grams per one ounce serving. Hempseeds are also a great source of iron, magnesium, calcium, zinc, and selenium and also contain omega-3 and omega-6 fatty acids in the ideal ratio for human health!
9. SPROUTED GRAIN BREADS
Bread made from sprouted grains are typically much higher in protein and fiber, making them a great option for a vegan looking to drop a few pounds. It’s not uncommon to find wheat, barley, millet, spelt as well as lentils and even soybeans in just a single loaf of sprouted grain bread!
A typical serving of sprouted grain bread can contain up to or more than 8 grams of protein, which is significantly more than what’s commonly found in bread.
Spirulina is a blue-green colored algae that is packed with nutrients and protein. Two tablespoons contain 8 grams of complete protein as well as many other nutrients; Iron, thiamin, copper, magnesium, riboflavin, manganese, and potassium are all found in substantial quantities!
Spirulina also contains Phycocyanin, a powerful anti-inflammatory with antioxidant and anti-cancer properties!
11. SOY MILK
One cup of soy milk contains 7 grams of protein, making it a great vegan alternative to cow’s milk! Soy milk is commonly fortified with other vitamins and essential nutrients such as vitamins D, B12, and calcium!
If you’re trying to lose weight, avoid the sweetened varieties and opt for an unsweetened version. Unsweetened soy milk is much lower in calories and makes it easier to fit it into your diet!
Oatmeal is one of the healthiest complex carbohydrate sources available but did you know that it also contains 6 grams of protein and 4 grams of fiber per half cup serving? Oatmeal is a great addition to a vegan diet; it’s packed with essential nutrients and provides long-lasting satiety.
Vitamins found in abundance in oatmeal include zinc, magnesium, phosphorus, and folate.
13. CHIA SEEDS
Chia seeds hail from Mexico and Guatemala and are sourced from the Salvia hispanica plant. Containing an astounding 13 grams of fiber and 6 grams of protein per 1.25 ounce serving, chia seeds are hard to pass up when filling out a vegan diet!
They’re very mild in taste and so go well with almost everything! Containing iron, calcium, magnesium, selenium, and omega-3 fatty acids, chia seeds really are a superfood!
14. WILD RICE
Compared to other long-grain rice types, wild rice contains over 1.5 times the protein, including both brown and basmati rice! One prepared up of wild rice contains a healthy amount of fiber as well as magnesium, manganese, copper, phosphorus, and B vitamins. With 7 grams of protein provide per cup, wild rice is an excellent option for anyone’s diet
Like brown rice, wild rice is not stripped of the bran which contains the majority of the vitamins, minerals, and fiber found in rice. This makes it an easy choice over white rice among carbohydrate and protein rich foods.
15. BLACK BEANS
Black beans are considered one of the healthiest beans and legumes, and is one of the greatest sources of antioxidants among them!
Less starchy than other beans, their dark color lends them to a much richer antioxidant content! Per half cup, black beans contain 8 grams of protein, making them the ideal choice for the vegan on a diet!
1 cup of Quinoa contains 8 grams of protein as well as magnesium, fiber, and antioxidants in good amounts! Technically a seed, but used similarly to other grains such as oats and wheat, quinoa is a great gluten-free, vegan, protein rich foods choice!
When one thinks high protein foods, artichokes usually doesn’t cross one’s mind. A half-cup serving of artichoke hearts contains 4 grams of protein, which for a vegetable makes it a great choice for protein rich foods while on a vegan diet!
Regularly eating artichokes offers you a great opportunity to boost your fiber and protein intake while enjoying a lower calorie food that is still filling!
Similar to quinoa or teff, Amaranth is lumped into the ancient grain category and offers numerous nutritional benefits. 1 prepared cup of amaranth packs 7 grams of protein, making for an excellent protein source for the vegan looking to drop a few pounds.
Amaranth is also a great source of B vitamins as well as magnesium and iron, making it nutrient dense!
19. PUMPKIN SEEDS
Pumpkin seeds don’t usually make it on the vegan’s radar but should not be overlooked! In just a quarter cup, pumpkin seeds pack a whopping 8 grams of protein!
An excellent source of iron and magnesium, pumpkin seeds are a great, portable, vegan snack that is hard to pass up!
Tempeh, similar to seitan or tofu, is derived from the soybean. It is fermented which makes it high in probiotics and easier to digest than many other protein rich foods.
Per 1 cup serving, tempeh contains 12 grams of protein! Tempeh is low in calories and is one of the best sources of vegan proteins available.
Have you ever noticed that why you simply gaining weight even following a proper and strict diet with a strict discipline? Well, many of you would definitely think that may be lack of physical exercise can be a reason but with that, another strong reason is also responsible that is still hidden and many people are unaware of that.
Thousands of people in this world have been facing and dying of heart attack, increased blood pressure level, diabetes etc. what do you think that only fat is responsible for obesity?
People eat junk food and fried food with joy and they never care what they are doing. Unhealthy fat can kill you and it is very dangerous to ignore it. This article is strongly dedicated to those people who want to know the appropriate reason for excess fat and how to control it.
We have studied lots of data and researched well and the conclusion was very astonishing. We come to know that only fat is not a major cause of obesity. Many times people read fat amount behind the packaging of the food and if they found it less then they get assured that they are consuming the right one but do you think that this is the way to find out the, well no.
Canned food and processed food contains preservatives and a component named fructose. This component added in all kind of processed food, cold drinks, fizzy drinks etc and you will be shocked to know that it is very dangerous for your health.
What is Fructose?
Fructose is a kind of corn syrup that is basically added in all kind of cold drinks like coca cola, Pepsi, and canned foods etc. it is added to enhancing the food tastes and it makes food sugary and sweet, even horrible taste of food can become good after adding this.
You will find the Fructose in low-fat diet also and many weight loss supplements contain fructose. Our body loves the sweet taste and glucose. Fructose is a form of glucose. When you eat anything sweet your body starts metabolism procedure and your each cell support it.
Fructose is metabolized by only one organ of your body and that is your liver. Just like when you consume liquor and it affects your liver. And the unhealthy fat triggers your whole body parts that are very dangerous.
Your taste buds like the flavor of fructose that’s why people love to drink frizzy and messy drinks and love to eat big and fried meals without knowing that it includes a high amount of fructose that is equally dangerous as fat.
Only a can of coke can be harmful to your health if you are consuming this on the regular basis. In this article, we are going to tell you that what will happen after one-hour drinking a can of coke and everybody know that coke is a famous drink of today’s life.
People can’t finish their burger, pizza or sandwich without a can of coke. You will be a wonder to know that near about 1.6 billion cokes purchased in just a single day in all over the world.
13% of people drink coke regularly and 55% of people drink this sometimes. Now let’s check out that what happens one hour after drinking a can of coke, read by yourself:
1. Initial 10 minutes After Drinking Coke:
Always remember that after drinking a can of coke is equal to 10 tablespoons of sugar that you consume in a can of coke. You won’t vomit of excess sugar because some acidic properties and phosphoric quality will balance the flavor and develop a balance of sugar and citric.
2. After 20 minutes:
Much sugar increases your insulin level and hit your blood sugar level. So your liver has to respond to this procedure and it releases the fat from it. Many researchers done on animals proved that fructose directly triggers the liver and it can be a prior reason for gaining fat.
3. After 40 minutes:
Now the abruption of the caffeine has been done by your body. The much sugar has been added to your blood cells and you have increased blood sugar level.
4. After 45 minutes:
After 45 minutes, the dopamine level has been raised in your body and it hits the pleasure part of your brain so many times you feel good after consuming it. It is similar to having some heroin.
5. After 50 minutes:
The metabolism level has been increased and phosphors combine all the other factors of your body like zinc, magnesium, calcium etc. Most of the time people feel like pee after one hour. The high quantity of artificial sweetness makes urinary traction which creates an urge to pee.
6. After 60 minutes:
All of your body nutrients will flush out and you can feel a little lazy or irritable. These nutrients like magnesium, calcium, and zinc are important for your bone health and teeth. So may be you noticed that people who drink much cold drink have poor teeth quality.
A can of coke contains much amount of caffeine and salt, which is not good for your health. Daily intake of coke and fructose added meals and other beverages can lead you through heart-related diseases, obesity, diabetes and other physical issues and heavy consumption on the regular basis can kill you soon.
A research done by Harvard University cleared that regular intake of these frizzy beverages can raise 20% more cardiovascular disease.
Also, these kinds of drinks can spoil your immune system, digestive system and can cause type 2 diabetes in an early age. Our young generation is much impressed with these massive drinks and meals but they don’t know that they are playing with their health.
So looking to all the data and study and after researching well, we can say that coke is not good for your health; it has no health values and zero nutrients, so it is better to avoid it or if you are habitual then try to lower the consumption.
Garlic is known as an ancient remedy that is famous for its medicinal properties and useful to treat many diseases and health issues. Garlic contains anti-bacterial and anti-inflammatory properties that work great to treat physical troubles easily and naturally.
Garlic shape looks like a bulb that contains 10 to 20 cloves in it and you will be surprised to know that only consuming 6 roasted garlic cloves can provide tremendous health benefits.
Garlic contains a prominent factor named Allicin; this component is responsible for making garlic anti-bacterial. Several researchers proved that allicin reduces hypertension, it works as anti-cancerous and a good source of anti-oxidants.
Now, let’s take a closer look at what happens to your body when you consume 6 roasted garlic cloves:
• In the First Hour:
In the first hour after consuming 6 roasted garlic cloves, garlic is ready to reach in your digestive system. Your body absorbs its nutrients and other components. Garlic travels in your whole body and gets mix with your blood stream.
• In 2-4 Hours:
After eating garlic within 2-4 hours the allicin starts its work. It directly triggers cancerous cells. It prevents cancer cells and creates a protective shield, which prevents from cancer cells appearing. In 2-4 hours, garlic repairs the DNA, provide cell protection, enhance blood circulation, and block the cancerous developing cells that can cause cancer in the future.
• In 4-6 Hours:
In this duration, your metabolism level starts recognizing the healthy property of garlic cloves. In this duration, cloves are ingested and help to reduce unhealthy fluid and fat of your body. Also, garlic boosts up your T cells that are quite good for your body.
The experts of nutrition’s announced that garlic increases the T cells amount in your body that defend you from several diseases, common cold, and flu symptoms. Many tests done in the University of Florida claimed that people affected of flu and cold recovered soon after having garlic cloves than those people who weren’t interested in taking the roasted garlic cloves.
• In 6-10 Hours:
Now garlic is totally ingested in your body. It kills all those harmful bacteria in your body and eliminates cancer cells of your brain. The experiment done of roasted garlic benefits in the University of South Carolina find that garlic protects healthy cells and only triggers harmful and cancerous cells. A regular conception of 6 roasted garlic cloves has miraculous results on the human body and now scientists also agree with this fact.
• In 10-24 Hours:
In this period of time, garlic is running in your bloodstream and the detoxification process is being running. With that, your body will also get these benefits, like:
• It regulates your cholesterol level and eliminates LDL or bad cholesterol.
• Cleanse up the arteries and prevent from cardiovascular diseases.
• Useful in high blood pressure and regulates it.
• Boost up the immune system and provide relief from stress.
• Good for bone and muscle health.
• Enhances the T cell life and fights with flu and cold.
How to Make Roasted Garlic Cloves:
As described that you need 6 garlic cloves and then follow the instructions:
• First of all, you have to preheat your oven on 400 F, then peel off the thin layer of the garlic bulb and let the skin remain just like that of each garlic clove, do not peel it.
• Place this garlic bulb into a muffin mold and sprinkle some oil around the mold and on the garlic bulb and wrap an aluminum foil around the muffin mold and keep it into the preheated oven.
• Now wait for 30 minutes or until the garlic bulb gets soft. Now let it cool down for 5 to 10 minutes, then properly peel off the remaining skin. Repeat this process once in a month.
Using roasted garlic cloves can solve your many physical issues, especially of those people who are suffering from heart disease, hypertension, cholesterol, joint pain, constant flu, and cold, and infections.
Garlic has such ability to reduce all these issues without any side effects or bad impact on your health. You must give a try to this remedy and we are assuring you that it will definitely help you. Garlic is a superfood with lots of benefits. In many countries, you will find that without garlic they never cook food. Try to use this into your daily meal like stew, soups or in other starters or main courses.
We hope this article will be informative and helpful for you. Try our remedies and stay healthy because your health and wellness in our only concern till then goodbye and take care.