10 Top Protein-Filled Veggies For Your Diet

comments (0) May 30th, 2016

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Teamerskime09 Teamerskime09, member
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 The other day I attended nutrition based forum that was debating on some of the 21st-century problems as far as food and nutrition are concerned. One of the key speakers highlighted the plight of a Russian kid who is just 11 years old but weighing a whooping 324 pounds. I don't know how the figure looks to you, but nutritionists can tell you that is quite dangerous. If the kid maintains that trend, then by the time he's out of his teen years, then we are talking of more than 500 pounds gained.

Weight management has been noted as one of the leading problems in our current world given the advancement of technology and other factors, especially in developed countries. Over-reliance on junk and other processed foodstuff may profoundly contribute to this.

But did you know that you can source very vital nutrients and minerals from what we grow in the farms and gardens? For instance, slabs of meat don't have to be the only protein-rich items on your dinner plate. Vegetables can provide the protein boost you need. Plus, they can help you keep an eye on your weight especially for those on a HCG drops diet.

No, we're not talking about sprinkling your greens with a scoop of protein powder or chasing those string beans with a double-strength protein shake. Believe it or not, some vegetables can be part of a protein-fueled dish on their own-and not just because they're paired with a medium-rare steak or grilled chicken. 

We compiled 10 top veggies that are high in protein value that you can incorporate into your meals. 

1.Lentils

Lentils always have a way of pleasing all parties, serving both as legumes and vegetables at the same time. With about 18 grams of protein per cup when cooked, and at 230 calories per serving, they're ideal for anyone watching their calorie intake.

And what's more, lentils have a high fiber content with lots of micronutrients (iron and phosphorous) that are a plus to the body growth and development.

2.Broccoli

Don't brush them off for miniature trees; broccolis are a better alternative to sourcing protein from, compared to animal protein. High in fiber, antioxidant, minerals and a broad range of vitamins on offer, you can use cooked or raw broccoli as a main menu item.

One cup of chopped broccoli has 2.6 grams of protein all on its own and as little as 52 calories. It is also great in brewing good healthy soups. Add broccoli to your grocery list next time you go shopping.

3.Asparagus

Weight loss diet involves reducing the number of calorie intake on a daily basis. Asparagus is high in fiber, which fills you up and leaves you feeling satisfied and satiated after eating. It contains about 2.4 grams of proteins for each serving.

Not forgetting they assist your body with detoxification.Asparagus is also the number one plant source of vitamin K, as well as a good source of potassium and antioxidants. Keep a look out for this green 'spears when they come your way.

4.Soya beans

They are among the only complete plant proteins in the flora domain. Soya beans have a high protein content of approximately 28 grams per cup. This translates to about 245 calories only. It is highly recommended for those in weight loss programs.

The insoluble fiber in these beans promotes digestive health while the unsaturated fat promotes cardiovascular health.

5.Quinoa

Quinoa has been in the national spotlight due to its good elements, and the fact that it's gluten-free. Being the other only complete plant protein, it contains a substantial amount of protein for not being meat, and that's just one of the many features it has.

With about 14 grams of proteins for every 100 grams, Quinoa certainly should be included in your diet once in a while.

6.Kale

The thing I love about kale is that they are easy to grow and require little input to see them grow. Kale has a protein value of 4.3g per 100g or 0.7g in a cup. Moreover, it is low on calories bearing a ratio of 1g protein per 11.4 calories.

Kale is also high in fiber, and is a cruciferous vegetable, with research showing that it may be helpful in preventing cancer and other diseases. 

So don't just serve it in a salad alone, cook it and serve it together with other non-meaty protein sources.

7.Sweet corn (cooked)

Corn may not exactly be viewed as a full veggie (mostly considered a carb ), but half a cup of corn guarantees you about 3 grams of proteins. 

Its high fiber content is useful for dietary digestion and prevents constipation. In addition to it, a serving of corn packs a solid protein punch.

It's best eaten fresh from the cob, to have that fresh organic taste of the sweet corn. Grab one as you head out to work. You are assured of 80 calories to keep you going.

8.Peas

Peas contain just under 9 grams of protein per cup. They're also an excellent source of vitamin A, C, thiamin, phosphorous, and iron. Additionally, the generous amounts of B vitamins and folate found in peas can help reduce your risk for heart disease.

Each serving also contains 5.5 grams of fiber. Toss these little guys into a salad, serve them alongside a serving of chicken breast for that perfect healthy meal.

9.Black beans

Boosting 7.6 g of proteins per ½-cup serving when cooked, Black beans have been gaining in popularity over the years not only as a healthy side dish but also a good source of proteins.

They are also packed with heart-healthy fiber, potassium, folate, vitamin B6, and a range of phytonutrients.

Black beans are often recommended to those with diabetes as they help to maintain healthy blood sugar levels. They also help the digestive tract because of their ratio of protein and fiber.

You can use black beans as part of a weight loss program or weight management efforts because of their low-fat content and the healthy mix of fiber and protein. They make you feel fuller for a longer time, seeing you through the day.

10.Spinach

Sure, 3 g may not sound like a lot, but for a green veggie, it is. With a low carb content of as little as 65 grams, you can have spinach in every dish you make. Or even better, add it to your salad.

Spinach goes great in a green smoothie and tastes amazing as a pizza topping. In fact, you can make an incredible meatless pizza high in protein by just using items found on this list.

 

posted in: Veggies For Your Diet