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Health News Vegan

Eat Like The GAME CHANGER, It’s Healthier, Change The Mindset to Be Better

With all the health news about the benefits of a plant-based diet, the directors of the new film Gamechangers wanted to show that realistically and scientifically, a diet based on plants is optimum. They made all the information available to demonstrate that transitioning to a plant-based diet would be a game-changer in your life, so the film takes three NFL football players and proves the energy, power, and sustainability of a plant-based diet.  The Game changers are streaming on Netflix.

Eat Like The GAME CHANGER, It's Healthier, Change The Mindset to Be Better

Why Would You Want to Change?

The simple answer is because of all the benefits that come with a plant-based diet as opposed to a meat-based. A large variety of nutritious foods to choose from, easily digestible protein, longer life, and less disease are only a few. For decades, the media has instilled into the minds of consumers that a vegan/vegetarian diet is insufficient for your body’s needs especially with protein, and that is not true! Meat is not the only source of complete protein. 

Well, has anyone ever told that to an ox or a cow, let alone three sizeable NFL players and many bodybuilders have proven that information wrong? The truth is they all consume plants; they do not eat any animals for protein. This is beneficial for both humans and animals because the animals don’t have to become the “middle man” when it comes to humans consuming enough protein. Humans can simply consume the plants, and receive all the vitamins, minerals and protein while saving the cow and the chicken. 

But there is so much confusion surrounding this issue that most people feel overwhelmed by the conflicting nutritional information that is put before them. The movie explains and demonstrates this, and by looking at how the plants make a superior food source, the results speak for themselves. Plants contain many times more antioxidants than meat, which reduces inflammation and is necessary for your immune system. Plants are easier to digest and yet, they contain all 23 of the amino acids, which is the foundation of protein and required for a well-functioning body. It’s a game-changer!

What Would I Eat Every Day?

The key to a successful diet for most people is satisfaction and variety while they obtain all the essential nutrients their body needs. Carbs are a major component of plants, so many people think that they will get too many carbs and gain weight. The body naturally subsists and produces energy with the natural plant carbohydrates you consume, and a diet based on plants supplies a large variety of nutrients, carbs and amino acids required for a healthy, energetic system. All the delicious fruits, vegetables, and grains available to you contribute the certain nutrients required at differing levels, so you simply mix and match to get a wonderful supply. You can find delicious recipes on websites such as All Recipes.com.

Changing Your Mindset to a Better Way of Life

The Game changers explain and answers your questions for an incredible, healthier lifestyle with a vegan/vegetarian diet both scientifically and practically. Gamechangersmovie.com/food offers insight into a well-balanced lifestyle that will increase energy and well-being even if you start out by only replacing one or two regular meat-based dinners a week. You are going to love the results you get!

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Health and Food Vegan

Vegan Jerky That Tastes Just Like Beef Jerky

Louisville Vegan Jerky is a vegan food company that makes cruelty-free alternatives to beef jerky. Their texture and flavor are just like beef jerky, and they’re a great source of protein. If you are worried about allergens, don’t, all of their products are free from gluten, cholesterol, trans-fat, and are vegan. This vegan jerky is made by hand in small batches, with ingredients locally sourced from Kentucky.

Vegan Jerky That Tastes Just Like Beef Jerky

Louisville makes its jerky with artisan quality and organic ingredients. If you are looking for something to add to a pizza, wrap or need a delicious snack on the go, Louisville Vegan Jerky is for you.

If you are wondering why you should choose vegan jerky over beef jerky, you should know what happens to the animals killed for it. First off, calves are castrated, branded, and de-horned without any anesthetics. Then they’re crammed together into a feedlot that has either a hard concrete floor or a mud-filled floor. At the end of their lives, cows throats are sliced open, so they bleed to death. Sometimes they aren’t killed by that and end up being dismembered while still alive.

If that doesn’t make you go vegan, animal agriculture itself is also destructive to the environment and contributes to world hunger. Cows usually eat corn and soy when they are in a feedlot. But the amount of food it takes to raise a cow from birth to slaughter could feed more people than the cow itself. The beef industry also chops down forests to make more feedlots for cows and dumps animal excrement into rivers.  

So if you want to stop destroying the environment, causing billions of animals suffering, and have great tasting jerky, try Louisville Vegan Jerky by following this link on Amazon.


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Food Health and Food Vegan

How To Build Muscle On A Vegan Diet?

Many individuals choose to consume a vegan diet for ethical or health reasons, and the nutritionists all agree that a properly planned and balanced vegan diet can provide all of the nutrients necessary for an adult to maintain health and functionality. However, vegans who venture into the gym to try to build muscle and get fit and buff often find themselves reeling in confusion; apparently, in addition to the workouts, it’s all about protein, protein, protein. Eat steak and eggs for breakfast, fish for lunch, and chug milk-based protein shakes. What is a vegan to do? Rest assured, it is possible to build muscle on a vegan diet. 

HOW TO BUILD MUSCLE ON A VEGAN DIET?

Humans don’t need much protein, right?
Muscle is mostly composed of protein, and if you want to grow new muscle, you need to eat protein. Many people are quite confused about how much protein to eat per day; for example, the RDA says an average-sized healthy person needs only 60 grams of protein per day, the amount found in two cups of chopped chicken; the vegan equivalent would be one cup of nuts, one cup of kidney beans, and around half a cup of chopped tofu. Easy to consume that much protein, right? 

Well, actually humans need more than that
However, the RDA is actually the MINIMAL DAILY REQUIREMENT to stay alive and reasonably healthy. In order to be a successful muscle-builder, you need a lot more protein than that per day. The American College of Sports Medicine says in order to increase muscle mass in combination with exercise, the average person should consume 80 to 135 grams of protein per day, and most exercise experts suggest consuming far more than that, around 100 to 200 grams per day. 

How can a vegan consume that much protein?
You would have to eat 13 cups of kidney beans per day to get 200 grams of protein. While beans are good for you, even the most dedicated vegan might balk at that amount. However, consider that there are plant-based protein sources with higher amounts of protein than kidney beans. For example, one cup of seitan contains 75 grams of protein; add a handful of nuts and you’ve hit the 80 gram lower limit to build muscle. Lentils and soy both provide a powerful protein punch as well. So you could start your day with a hearty breakfast of seitan, have lentil loaf for lunch, snack on nuts, and end the day with a tofu stir fry and you can easily consume sufficient amounts of protein to build muscles when you hit the gym to lift. 

What about protein shakes?
Protein shakes are unnecessary if a healthy diet is consumed, but they may help out on days where you were too busy to consume proper meals. While most protein shakes are based on milk, there are alternatives.

In conclusion, building muscle as a vegan is very doable. Select your protein sources and then hit the gym! Happy lifting.

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Health and Food Infections (Bacterial and Viral) Vegan

7 Things You Should Know Before Taking Vegan Probiotics

Are you looking for a healthy gut? If yes, then you need to consider the consumption of probiotics. Probiotics are bacteria that lead to health benefits when you consume them like minimizing certain allergies. Vegan probiotics can be found in grocery stores and include water kefir, kombucha, pickled vegetables, kimchi, and more. But you need to know about these microorganisms before you embark on consuming them. Here are seven things you must know prior to taking probiotics.

7 Things You Should Know Before A Vegan Probiotics.

1. Heat can Destroy Them

Even when the label of the product indicates that there are a billion CFUs, they might not all be there when you consume the supplement. Probiotics are living organisms and can die when exposed to extreme heat. If the product stays too long on a shelf or transit, the bacteria can die. Hence, in case you are running errands, buy your probiotic supplement last to prevent them from losing potency due to remaining in a hot car for long.

2. It is Critical to Pick the Right Strain

According to research, there are different bacteria in the gut, and each strain can solve a particular health problem. For instance, if you have stomach problems like constipation and bloating, go for Lactobacillus casei or lactobacillus acidophilus for the restoration of gut flora. If you are experiencing diarrhea, go for Saccharomyces boulardii.

3. Protein bar-added Probiotics May be Ineffective

Numerous probiotic strains that manufacturers incorporate in foods are chosen because they can be manufactured easily and cheaply and are safe as well. They are not necessarily the best probiotics for treating your health issue or maintaining your health.

4. Probiotics Don’t Stay in the Gut for Long

When you consume a probiotic, it does not remain in your digestive system permanently since there are other bacteria already there. After crowding out a microorganism that is causing sickness, it will pass through the gut. That is why you cannot consume too many probiotics since they will end up in the toilet. This means that you require ingesting them daily in order to enjoy their health benefits.

5. They are not Safe for All

Particular people require avoiding probiotics in supplements or foods. These include individuals with weak immune systems like cancer patients who are undergoing chemotherapy. The risks are also high in persons receiving organ transplants as well as patients whose gastrointestinal tract has gone through extraction due to infection. Any individual who is hospitalized and has central IV lines must avoid probiotics, even vegan probiotics. Other individuals include those who have abnormal heart valves since they have a risk of being infected.

6. Supplements are Costly

Probiotics are one of the priciest dietary supplements, and a single dose can cost over $1 per day. This is according to a 2013 research by ConsumerLab.com. Even more, a high price does not necessarily mean a high-quality supplement.

7. There are Mild Side Effects

When consumers initially take these supplements, there is a possibility of developing bloating and gas in the initial few days. But even when it takes place, the side effects are not severe, and they normally go away after three days of use.

Conclusion

In case you are experiencing constipation, bloating, and diarrhea, or are looking for a healthy heart and brain, then probiotics are your solution. These microorganisms are ready to consume through supplements or other food products. Hence, there is no preparation method, which means there is no reason to postpone them anymore.

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health Vegan Vegetarian

8 Reasons Why Drinking Raw Potato Juice Is the Next Big Thing

If your impression of the potato is a starchy side dish, it’s time to learn the raw truth. Raw potato juice is the next big thing in juicing for health benefits. That’s because potatoes are rich in several nutrients for overall good health. You won’t find it on any grocery aisle, but you can easily make your own. If you don’t like the taste, mix it with tastier veggie juices like sweet carrot juice or fruit juice. 

You can use any type of potato from Peruvian purples to Yukon Gold, or the familiar Idahos. Since potatoes are about 80 percent water, it’ll be easy to get enough juice for a serving from one or two. Be sure to scrub your spuds thoroughly to remove dirt and pesticides. Don’t scrub off the skin. It contains the biggest concentration of nutrients. Slice them and put them in a juicer, blender, or grate them into a bowl and press out the juice. Read on to learn the health benefits of raw potato juice. 

8 Reasons Why Drinking Raw Potato Juice Is the Next Big Thing

1. Great Source of Vitamin C 

Vitamin C is an extremely important nutrient. The worst-case scenario for the lack of it is a condition called scurvy. Symptoms are bleeding gums, tooth loss, and anemia. Potato juice will give you a little more than 100 percent of the Vitamin C you need to grow and repair body tissues. Vitamin C helps your body absorb iron and maintains bones, cartilage, and teeth.

2. Loaded With B Vitamins 

A healthy brain and nervous system, healthy liver, shiny hair, and glowing skin all depend on the B vitamins. The B vitamins also give you energy by converting carbs into glucose.

3. Rich in Potassium 

Potassium acts as an electrolyte to regulate body fluids, promote muscle function and help kidneys filter blood. Potatoes are really high in potassium, having even more than oranges and bananas. Get 31 percent of your daily requirement from potato juice.

4. Provides Necessary Calcium 

Blood that clots in injuries, and strong teeth and bones depend on calcium. Your potato juicing regime gives you five percent of the calcium you need for a day.

5. Important Source of Iron 

To fight fatigue, you need iron in your daily diet. It moves oxygen through the bloodstream and keeps red blood cells healthy. You’ll get about 14 percent of the iron you need from one cup of potatoes.

6. Beneficial Zinc 

Zinc is a trace mineral with several vital roles. It helps the immune system fight invading germs and bacteria, metabolic function, wound healing, even the senses of taste and smell. A one-cup serving of potatoes gives women nine percent of their daily zinc needs while men will get 11 percent.

7. A Source of Vitamin K 

As you get older, you begin to lose bone mass. Combat this with raw potatoes which have about five percent of the vitamin K. This water-soluble vitamin is also necessary for blood clotting.

8. Disease-Preventing Antioxidants 

Raw potatoes will give you a variety of valuable antioxidants and phytochemicals to control inflammation, fight disease, and prevent early aging.

For best results, drink raw potato juice daily. It will help ease arthritis pain, sciatica, help prevent cancer, and benefit overall health.

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Vegan Vegetarian

How to Become Vegan: 12 Tips from the Experts 

Being a vegan goes farther than just food consumption. It also aims to promote animal rights. Though some people turn to the meat free life because of food intolerance, for others it’s a way of life. 

How to Become a Vegan: 12 Tips from the Experts 

1. Find a vegan support group

With anything new and challenging, it’s a good idea to have a few people in your corner supporting you on your new journey. Interacting with other people who are also new to the vegan lifestyle can reassure you that you are not alone, making the process much more exciting. Socializing with other vegans can also mean that you all get to trade your tasty recipes. 

2. Read labels

Reading labels may at first seem like a very tedious task. However, it is necessary to know what you are consuming and not only that, but what products you are using that may do testing on animals. Eventually, this will start to become a habit. 

3. Be open-minded

You can still enjoy your food while being meat free. You will probably need to reprogram your taste buds by trying a variety of new foods. Just keep in mind that it is a process and although you may not like the taste of a food, your body will begin to get used to the taste as you expand your palate and create some delicious combos. 

4. Don’t deprive yourself

It’s essential to make sure that you are eating enough calories and consuming an appropriate amount of vitamins and minerals. Many people find that they may eat less because the vegetables they are consuming are high in fiber and very filling. 

5. Find alternatives

Food is not just about the taste, but the texture seems to matter as well. There are many alternatives for meat. For example, you may see that a lot of veggie patties incorporate beans into their patties. Another alternative for meat that is popular in this community is tofu. 

6. Tofu

Tofu or bean curd is a dish made out of soy milk. Some people may find tofu to be quite bland, but keep in mind that there are hundreds of different brands you can experiment with that offer high-quality tofu with different seasonings and condiments. There’s even tofu bacon, tofu beef, and tofu chicken that not only imitate the taste but also the texture. 

7. Experiment with combinations

Without the consumption of meat and dairy, it is safe to say that the majority of your diet will consist of vegetables and fruits. To spice up your meals and add flavor, you can use hummus or you can make a salad with your own homemade zesty sauces with herbs and spices. 

8. Avoid going hungry

Try not to go too long without eating your meals. A lot of the time hunger can bring on cravings for “junk food”. Also, that’s one reason why you should never go grocery shopping on an empty stomach. In fact, a new study shows that individuals who eat after an overnight fast are more likely to ignore protein and vegetables, and go straight for high-calorie carbs and starches (O’Connor, 2012). You can pre-package your meals ahead of time so that you always have who prepared to eat. 

9. Start with foods you like

New to veganism? It’s probably best to start off with foods you are familiar with and actually enjoy eating. You don’t want to begin exploring things you’ve never ate before as it may ruin the whole experience of adapting to this new lifestyle. The idea is to make a gradual change. 

10. Find dairy alternatives

Eggs, butter, milk, cheese, and yogurt are all dairy products. Non-dairy milks that can be used as an alternative include coconut milk, almond milk, soy milk, rice milk, and the list goes on. 

11. Research your products

Veganism isn’t just about not consuming meat or dairy. It is also about not using animal-tested products or wearing products made from animals. In fact, approximately 100,000-200,000 animals suffer and die annually from cosmetics (Humane Society International, n.d.). So, make sure you find a cruelty-free brand of cosmetics. 

12. Discover plant-based proteins

Without the protein that happens to be rich in meat and eggs, you will have to find another source of protein. Nuts like peanuts and almonds are high in protein. Beans, lentils, and tempeh are also good alternatives. 

Maintaining veganism and a meat free lifestyle will show benefits to not only you but to your environment. Start off slowly and gradually exploring new foods and products with an open mind, being sure to do your research. 

Edited by: Jessa (Jan. 30, 2019)

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Vegetarian

Vegetarian Diet Reduces Heart Disease Death Risk By 40 Percent

The most recent in a long line of papers on the countless health benefits of reducing intake of meat comes into a conclusion that a diet based on plants is good news for your heart. The vegetarian diet reduces heart disease death risk by 40 percent.

Vegetarianism and veganism are currently becoming steadily more popular in the United States. Flaunted as the best healthful decision, more people are striving to reduce meat intake.

Various studies in the past few decades have shown that containing meat influences the body in numerous positive ways. For example, a diet based on plants has demonstrated to reduce the risk of type 2 diabetes, obesity, and metabolic syndrome. Certain cancers may be even protected by veganism and vegetarianism.

In a recent review, this has been published in Progress in Cardiovascular Disease journal, specifically concentrated on cardiovascular health derived from plant-based diet.

Heart Health and Plant-Based Diets

The scientists in Washington D.C from the Physicians Committee for Responsible Medicine analyzed packs of the latest, relevant studies.

Comparing information from a mass of observation studies and clinical trials, they discovered that a diet that is plant-based was linked dependably with enhanced measures of heart health.

They came to a conclusion that for individuals who follow a plant-based diet, has the following:
The risk of coronary heart disease is minimized by 40 percent.
The death risk as a result of cardiovascular disease is reduced by 40 percent.
Hypertension risk is dropped by 34 percent.

The blocked arteries are fully or partially unblocked in 91 percent of patients. Furthermore, low-density lipoprotein and total cholesterol, or levels of ‘bad’ cholesterol are far much lower in vegetarians as compared to non-vegetarians. Also, plant-based diet demonstrated to be linked with weight loss.
According to a study done by Dr. Hana Kahleova, Ph.D., a diet that is plant based has the power to prevent, manage or even reverse a heart disease.

Dr. Kahleova also found out that more healthful lifestyles and diets can drop the risk of heart attack by almost 95 percent, but drugs can only reduce the risk by about 30 percent.

Vegetarian Diet Reduces Heart Disease Death Risk By 40 Percent

Ways Vegetarianism Can Protect the Heart

There appear to be numerous reasons as to why the plant-based diet is more beneficial for your heart than the meat-heavy ones. It seems that meat increases heart risks while plants give some health benefits.

For example, plants are rich in phytonutrients and fiber which helps to reduce oxidative stress and inflammation. Products from animals are usually high in cholesterol, fat, heme iron, and pollutants from the environment. However, there could be other factors which are involved and are yet known.

In the United States, heart disease has been found to be responsible for more than 600,000 deaths each year. Also, it is the leading cause of deaths in the world. These findings show that if society could be pushed to embrace plant-based diets and avoid excessive consumption of meat, humanity’s heart health can be significantly improved.

Edited by: Jessa (Feb. 24, 2019)

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guest blogs Health Benefits of Foods Vegetarian

The Eight Best Health and Nutrition Tips Without Meat

The Eight Best Health and Nutrition Tips Without Meat

The Eight Best Health and Nutrition Tips Without Meat

As you get older, it becomes more and more important that you focus on your health. In order to have better results, you will have to work to provide your body with regular exercise and an adequate amount of healthy, nutritious food.

But what are some of the best health and nutrition tips? For many, this includes eating lean meats, but today we’ll look at getting the right amount of health and nutrition completely without meat.

This is often harder than it looks because while you can eat until your full with a vegetarian diet, it’s more important that you get the right amount of nutrients for a healthy body.

Let’s look at the 8 best health and nutrition tips without meat.

#1 Focus on proteins

One of the easiest ways to ensure you have a balanced diet is by focusing on getting enough protein in your diet. This is not only necessary for your health, but it will also leave you feeling fuller for longer.

This can be accomplished without meat by making sure you eat a good amount of various plant foods. These include nuts, soy, beans and peas, and eggs and dairy.

#2 Don’t over-complicate things

One big thing that affects people who want to increase their health and nutrition without meat is that they can complicate their food choices.

However, there are already many dishes that you eat on a regular basis that are meatless (or easily made meatless), such as soups, salads, pizza, etc. That way, instead of fretting over what you’ll eat, you can simply focus on normal foods that don’t take a lot of time or money to make.

#3 Beans, peas and other legumes

Beans, peas and other legumes like lentils have high nutrient content and it is recommended that everyone make it a part of their diet.

Make sure you include it in your meals on a regular basis. This can be foods such as bean salads, pea soup, vegetarian chili and even your favorite hummus. You can also eat foods common in other parts of the world, such as lentils and rice or beans and rice. Just use brown rice for better nutrition.

#4 Grill it

Grilled veggies are an underused outlet for great nutritious food that’s not focused on health. This is normally because the grill space is occupied by meat.

However, you can slice zucchinis, eggplants, bell peppers, veggie burgers and many others for a filling, nutritious meal. The grilling process will also create a fantastic, smoky flavor that goes well with meatier vegetables such as mushrooms.

#5 Get your calcium

Calcium is very important to make your bones and teeth strong. Some vegetarians are fine with eating dairy products, which can be a great source of calcium.

Other plant-based sources of calcium include dark-green vegetables, such as mustard greens, bok choy, collard, etc. You can also get it from fortified soy milk or breakfast cereals.

#6 Switch up your diets

While many national cuisines are filled with meat options, there are still many cultures around the world that often go meatless on a regular basis.

For example, Middle Eastern/North African food often has a lot more vegetables in their diet than western diets do. These are often quite delicious options, depending on your own tastes. Falafels and shawarma are not only delicious and filling, but also available in many bigger western cities.

#7 Snack on nuts

Unsalted nuts can be a great snack, but you can also use them in your main dishes and salads. For example, you can add walnuts, pecans, and almonds in place of meats and cheeses to make your green salads more filling.

You can also snack on various seeds or a combination of seeds and nuts. One great thing to do is to roast your nuts and seeds together with a little bit of olive oil and some spices to have a fantastic, healthy and nutritious snack for your day.

#8 Get B12 in your diet

It’s very important that you have adequate amounts of B12 in your diet. Normally you can find this naturally in animal products.

B12 is a very important vitamin that helps keep your blood cells healthy and is crucial in making DNA. Luckily, you can get this vitamin by eating fortified cereals or soy products. You can also take a B12 supplement to make sure you have a healthy amount.

The best health and nutrition tips

While you can find a lot of useful information around, it’s important that you focus on what your tastes are. These tips above are great for a well-rounded, healthy and nutritious lifestyle that doesn’t depend on meat.

If you follow these tips, you’ll find yourself feeling healthier, fuller and more energetic.

Chef Jason Galletti’s passion for exceptional and unique food inspired him to bring together G`dayChef to life. For over 10 years now, Jason and his team have provided Melbourne Catering and event services with the newest and most delicious culinary trends.

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Health and Food Vegetarian

12 Best Meatless Sources of Protein

Protein is the major components of a healthy diet, particularly if you are a vegetarian. It is difficult to get a daily quota from vegetarian since one is not sure for the best vegetables that contain high sources of protein. Discovering such foods rich in protein is the key to healthy and good diets. The protein contains amino acids that are beneficial in repairing damaged cells and creating new ones. Here are the main meatless protein sources:

12 Best Meatless Sources of Protein

1. Green peas

They contain high amounts of protein, minerals, and vitamins. Due to their nature, peas can be used not just as a side dish. Studies have shown that green peas contain a slightly higher amount of protein than the cup of milk. They are also a good source of fiber, which is essential in the digestion process thus preventing constipation.

2. Tofu, edamame, and tempeh

These are the types of soya beans that contain large proportions of protein that offer essential amino acids for the purpose of tissue formation. Edamame is soya beans which are immature with a slight grassy and sweet taste. Tempehs are prepared through cooking and fermenting slightly mature soya beans before pressing them. Likewise, tofu is obtained from pressing together bean curds applying the same process to cheese making.

Related link: Should We All Go Vegetarian? What Types of Meat Are Actually Cause Cancer?

3. Lentils

They are a nutritional powerhouse with rich proteins and they contain large amounts of fiber and other nutrients, such as manganese, iron, and fatole. Due to their protein content, they help to reduce and prevent the risk of various diseases such as diabetes, excess weight, and some cancer diseases. Lentils can be used in different dishes for examples fresh salads, spice-infused dahls, and hearty soups.

4. Chickpeas and most variety of beans

Both chickpeas and beans contain high protein contents per serving in the diet. Several researches have proved that diets rich in beans and legumes decrease the cholesterol levels in the body. This consequently helps to regulate blood pressure, sugar levels, and belly fats.

5. Nutritional yeast

It is sold in the market as flakes and yellow powder. It has high contents of protein, fiber, vitamin B12, and other fortified nutrients.

6. Spelt and teff

They are categorized as ancient grains that also include barley, sorghum, einkorn, and farro. They contain high protein rate as compared to the other ancient grains. They are a great source of several types of minerals and vitamins as compared to other common grains, thus they make a great substitute of proteins.

7. Amaranth and quinoa

They are classified as pseudocereals that provide a complete source of protein. Mostly, they are prepared and consumed in a similar way to traditional grains like rice and wheat. They are rich in iron, manganese, complex carbs, fiber and magnesium thus they can be incorporated on vegetarian diets.

8. Nuts, Nut Butters and other seeds

This is one of the easiest ways of adding up plant protein, minerals, and vitamins in the diet. One can opt to consume unbalanced, raw or without other additives that maximize nutrient content. Studies recommend that one should consume raw and unbalanced versions. This is because nuts that are blanched and roasted may damage the contents of nutrients found in them.

9. Fruits and vegetables rich in proteins:

All vegetables and fruits contain proteins, although in small quantities. Vegetables rich in proteins include spinach, broccoli, asparagus, sweet potatoes, Brussels sprouts, and artichokes. It is important to note that fruits have lower rates of protein as compared to vegetables.

10. Ezekiel bread and other types of bread made from sprouted grains

This bread is made by use of sprouted whole grains and legumes that are found in wheat, barley, millet, soya beans, spelt, and lentils. The bread has a high content of protein than others available in the market. The amount of healthy nutrients is increased by sprouting legumes and grains since they reduce the anti-nutrients amount. In addition, studies have found out that sprouting enhances their amino acids content. This boosts and improves the overall quality of protein. Sprouting also increases the bread folate, soluble fiber, beta carotene, and vitamin C content.

11. Wild rice

It has been found out that wild rice has more protein than other varieties of long grains such as basmati and brown rice. However, those people who rely on wild rice as their staple food should be careful and take precautions to minimize their arsenic contents.

12. Chia seeds

They are versatile sources of protein. In addition, they contain a variety of minerals, antioxidants, vitamins, and other health-promoting compounds.

Conclusion

Lack of protein among vegetarians is far away from becoming a norm. Therefore, the list above can be of great help in your diet as a vegetarian as it will assist you to incorporate more plant-based proteins. Although there are concerns about vegetarian diets might lack enough protein, but this is not the case.  If a vegetarian diet is well planned, you can acquire all the required proteins and other nutrients.