In which vegetable we get more protiens?!
In which vegetable we get more protiens?
Answers:
Vegan Sources of Protein
The foods which commonly supply the most protein in a vegan diet are pulses (peas, beans, lentils, soya products), grains (wheat, oats, rice, barley, buckwheat, millet, pasta, bread), nuts (brazils, hazels, almonds, cashews) and seeds (sunflower, pumpkin, sesame).
Examples of amounts of foods providing 10g of protein
Type of food Quantity providing 10g protein (g)
Soya flour 24
Peanuts 39
Pumpkin seeds 41
Almonds 47
Brazil Nuts 50
Sunflower seeds 51
Sesame seeds 55
Hazel Nuts 71
Wholemeal bread 95
Whole lentils dried & boiled 114
Chickpeas dried & boiled 119
Kidney beans dried & boiled 119
Wholemeal spaghetti boiled 213
Brown rice boiled 385
- Hope this helped
Soy
I would have to say Beans: soy, pinto etc.
in SOYA
.. Legume/bean products are sources of incomplete protein so you will always get more protein value when these products are mixed together in special combinations with other incomplete protein sources OR when used in combination with complete protein sources such as cheese, milk, or eggs if you choose not to eat or fish products.
Here's a simple guide, but for specifics, may not always hold true:
combine whole grains with seeds for lots of protein benefit
legumes with milk products
seeds with milk products
These blends ususally have more limited protein benefits:
whole grains with milk products
whole grains and legumes
legumes and seeds
any vegan or vegi, they should taste quite nice being fed only veg
The quinoa grain is a complete protein and therefore a very good food to eat as part of a stable veggie diet, especially if you have to avoid soya. In the UK we can buy quinoa mince which I use in spaghetti bolognaise and lasagne instead of meat. It would be worth finding out if you can get quinoa mince where you live.
Beans are a good source of protein, although its best to eat them with a grain such as rice or pasta so that you get a complete source of protein. The only exception to this is the soya bean which is a complete protein on its own. It's not good to rely too heavily on soya though as it can cause intolerance.
All grains contain a form of protein, so pretty much everything you eat will have protein in it. Just be careful to eat lots of wholegrains and beans and lentils, and avoid processed food as often as you can.
MYTH: "Vegetarians get little protein."
FACT: Plant foods offer abundant protein. Vegetables are around 23% protein on average, beans 28%, grains 13%, and even fruit has 5.5%. For comparison, human breast milk is only 5% (designed for the time in our lives when our protein needs are as high as they'll ever be). The US Recommended Daily Allowance is 8%, and the World Health Organization recommends 4.5%. [more on this topic, inc. chart]
MYTH: "Beans are a good source of protein."
FACT: There is no such thing as a special "source of protein" because all foods -- even plants -- have plentiful protein. You might as well say "Food is a good source of protein". In any event, beans (28%) don't average much more protein per calorie than common vegetables (23%). [more on this topic, inc. chart]
MYTH: "Meat protein is better than plant protein. You have to combine plant foods to make the protein just as good."
FACT: This myth was popularized in the 1971 book Diet for a Small Planet and has no basis in fact. The author of the book admitted nearly twenty years ago that she made a mistake (in the 1982 edition of the same book). [more on this topic]