Vegetarian Friendly Protein Essentials
Feeding yourself is already a difficult task but also being vegetarian or 'flexitarian' focusing on less meat-based supplements makes it a little complex. There aren’t many places that are vegetarian friendly in Karachi. So it becomes difficult for people who are vegetarian and those who would like to convert or perhaps explore more options.
For those newly converted vegetarians here are a few foods where you can get the protein in your system without having to break your back. The first step is to educate yourself with where you can get protein if not from meat!
Lentils
They resemble a tiny bean, grow in pods, and come in red, brown, black, and green varieties. They also contain high levels of protein and fiber.
Chickpeas
Chickpeas have an impressive nutrient profile. They consist of a moderate amount of calories, providing 46 calories per 1-ounce (28-gram) serving. 67% of those calories are from carbs, while the rest comes from protein and a small amount of fat. Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein.
Green Peas
A serving of green peas covers more than 25% of your daily fiber, vitamin A, C, K, thiamine, folate and manganese requirements. Chickpeas contain a moderate amount of calories and several vitamins and minerals. They’re also a good source of fiber and protein.
Soy Milk
Soy milk is a high-protein plant alternative to cow's milk. It's a versatile product that can be used in a variety of ways. There are many brands in karachi where one can find soy milk. it can be consumed on its own or in a variety of baking and cooking recipes.
Oats and Oatmeal
Oats are one of the easiest ways of adding protein to your diet. Although oats are not considered a complete protein, they do contain higher-quality protein than other commonly consumed grains like rice and wheat. Oats are not only nutritious but also an easy and delicious way to incorporate plant protein into a vegan or vegetarian diet.
Nuts and Seeds
Nuts, seeds and their butters are an easy way to add plant protein, vitamins and minerals to your diet. Consume them raw, unblanched and with no other additives to maximize their nutrient contents. They also contain antioxidants, among other beneficial plant compounds.
Protein Rich Vegetables
All vegetables contain small amounts of protein however some more than others. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes and sweet potatoes. They contain about 4–5 grams of protein per cooked cup, including these specific vegetables can increase your protein intake.
Hopefully this was of help to those newly converted vegetarians out there who are struggling to find suitable supplements; we know it is not an easy journey but we’re always here to help!