Protein is an essential nutrient in our meal. What is a complete protein? It all comes down to amino acids. Protein is made up of a number of combinations of 20 different amino acids. 9 out of 20 are known as essential amino acids because our bodies cannot make them. A complete protein contains all 9 of the essential amino acids, in roughly equal quantities.
Most of us get protein from animal products. That means it’s more difficult for vegetarians to get the complete protein they need. So vegetarians need to ensure they eat complete proteins. Here are 5 great sources of complete protein for vegetarians.
1. Chia
Chia seeds are enjoyed by many healthy eaters. Chia seeds besides protein, contain calcium, iron, zinc, and many antioxidants. It is also the food with the highest source of omega-3 fatty acids and is superior to fiber in nuts and flax.
2. Buckwheat
Buckwheat is a type of seed called pseudo-grain. It is very rich in beneficial compounds.
One cup of cooked buckwheat contains about 6 grams of protein. The nutrients present in buckwheat, it perfectly lowers blood cholesterol levels – it regulates blood glucose levels and improves blood circulation.
3. Quinoa
Quinoa is rapidly growing in popularity due to its many health benefits. One cup of cooked quinoa contains about 8 grams of protein and is a great and versatile ingredient. It also contains manganese, iron, and fiber, a combination that makes it a perfect rice substitute.
4. Soy
Soy is the best source of vegetarian protein because it contains the amino acid methionine, which is not found in other beans. But you should know that different forms of soy contain different amounts of protein. For example, ½ cup of hard tofu will deliver 10 grams of protein, and tempeh or natto has 15 grams per ½ cup.
5. Hempseed
Hempseed is very beneficial for health and contains high amounts of magnesium, zinc, calcium, and iron, as well as all 9 essential amino acids. You will get 10 grams of protein from a couple of tablespoons of hemp seeds. Vegans should pay particular attention to hemp seeds because they are one of the best sources of essential fatty acids like omega-3s.