The protein contain essential amino acids for the body, there are many foods that contain them and most of them or the best-known are of animal origin, which can suppose a problem for those persons that for health reasons or of simple taste they do not want to consume animal meat.
The quality of each protein is measured by its biological value or what is the same, depending on the amount of essential amino acids it contains, being the animals which have higher biological value, such as breast milk, eggs, meat, fish, etc., considered as foods containing the most nutritious protein.
But all is not lost for those who choose not to consume animal protein source, such as vegetarians or vegans, vegetables can also contain protein, but their completeness should be mixed together, for example, a nut more rice could be a good combination.
Are vegetarian protein is enough?
This may be one of your biggest concerns, but it is quite possible you’re even eating more protein than you need, so pay attention to what you eat and in what quantities and recalls that the combination in this case is your ally.
An ordinary person requires approximately 0.37 grams of protein per kilo of body weight, so from this fact can make your calculations, such a rate of cooked lentils has 18 grams of protein, quinoa has about 8 grams of protein per cup, oats 11 grams per cup.
What proteins are of vegetable origin?
Soybean. It is used a lot as a substitute for meat in recipes for vegetarians.
Beans or legumes. Legumes contain high protein index, however for not having a high biological value must be accompanied by other foods that come to complete the loading of necessary amino acids.
Nuts. They also have a load of major protein and with them we can use it as butter or flour substitute. For example, a half cup of nuts has 5 grams of protein, while 30 grams of chunky peanut butter has 7 grams.
Cereals. Cereals also have a high protein content, e.g. rice that is not particularly rich in protein, has 5 grams per cup, so that combined cereal we can get a good protein intake.
Vegetables and leafy greens. While it is not your protein intake, you can add and also we will be including in our diet fiber and minerals that are also important.
Most importantly, keep in mind the need to lead a balanced diet that includes all food groups, without it being necessary in this case, consume animal products, there are always other options.